FAQs from students

[Boris Sheiko]

Dear students,

I have received many questions from you about details of my plan. That is absolutely normal.
Here are some answers to FAQ.

1. About chains: Chains improve the upper part of the movement. The weight of the chains for each side of the bar is 5-10 kg. So if your set calls for 80%, load that weight onto the bar as normal then add the chains on top of that.  When you are in the final position of the lift, 2-3 chain links must still remain on the floor.

2. About seated good mornings: If you never do these, try to begin with 40 kg. If that is easy add 5 kg every week. Try to do long amplitude movements, your chin has to touch bench.

3. About steroids: Sorry, I don't give any advice about that. I just have to know whether you take them or not.

4. About recovery: The pool is great. Swimming is very good for muscle relaxation. Don't spend too much time in the pool though - swim just 3-4 laps (50 meters) and no more.  It usually takes 20-30 minutes. When finished go to the sauna. I recommend the sauna once a week. Overall time 45-60 minutes (3 times go inside the sauna + rest outside the sauna). It is not bad if you can't go to the pool once a week but try to visit the sauna once a week Massages: Once every 2-4 weeks is desired.

5. Additional/GPP exercises. Use medium weights. For example: after 8 reps you should be able do 3-4 more.

6. If you can train 4 times per week, I recommend you do it. It is very good for improving technique.

7. About bodyweight: It is recommended to be 1 kg heavier than required (no more). Approximately 1-2 days before the competition 1 kg will burn itself off. Remember that.

8. If you feel that the weights are too heavy today you can reduce them 3-4%, no more.

9. The height of the box/boxes for deficit deadlifts is 10 cm.


If you train equipped:

10. You have to use very tough (latest models) equip only if you are a National team member, in the other cases - there is no need. Tough equip will destroy your technique. I mean shirts and suits.

11. Wear your equip when you lift 75% or more. Also use equip if you feel that next weight is impossible to lift without equip.

12. You have to have two shirts: one shirt (less tight) for 75-90% and another (more tight) for 95%+ and for competitions as well. You will not lift 95-110% very often. So your second shirt will not stretch too much and it will be in good condition for the comp.

13. You have to change your competition shirt approximately every 2 years. If you feel that you have a bad advantage from your shirt - change it.

14. About Knee wraps:

50-60% -> none
70% -> light wraps
75-85% -> more tightly
90% -> very tightly
95%+ -> competition wrapping (help from an assistant is necessary!)


If you have more questions feel free to ask me.


Your coach Boris Sheiko.

[FreakGoHome]

You recommend using sauna heat therapy weekly for restoration.

Do you ever recommend cold therapies such as ice baths for restoration also?

[TR3N]

What's your thoughts on FST-7?

I mean all the fascia and stretching talk is kinda interesting.

Thanks man.

[jseth]

Hi Boris, I have a further question about use of equipment, and how to integrate it into your training cycles

You say:
"Wear your equip when you lift 75% or more"
If the squat workout says:
50%x5, 60%x4, 70%x3x2, 80%x3x5
- should the 50,60,70% sets be done raw, and then put equipment on for 80% only? or should they all be done in equipment (maybe straps down) to enforce technique?

Secondly, with Monday and Friday workouts where you squat twice
- squatting four times a week, should ALL FOUR squat sessions use equipment?
- should all 3-5 bench sessions be done in a shirt each week?

Thanks very much and i hope to hear back from you

[Old Bull]

Hi Boris,

In addition to jseth, would there need to be two percentages to work from a RAW one for the warm ups up to 75% and a equipped for the suited sets, or just plug in your equipped max.

Thank You 

[jseth]

Hi OB, there is a good discussion on it in another thread: http://sheiko-program.ru/forum/index.php?topic=64.0
seems you just keep it simple - plug in your competition max and work off that. if you can do the set raw with good form, do it. add equipment at 75%+

[Boris Sheiko]

You recommend using sauna heat therapy weekly for restoration.

Do you ever recommend cold therapies such as ice baths for restoration also?

Russian scientists Pevnyi and Sobolev (1973) noticed that stimulation of muscle activity by cold is primarily connected with an increased production of hormones. It also leads to the stimulation of the cardiovascular and respiratory systems. Winter swimming in cold water has similar effects. After taking such cold stress, swimmers notice an increase of efficiency, improvement of health, and less susceptibility to colds. I personally haven’t recommend cold therapy to my high-class athletes because high-class athletes have reduced immunity to colds when they are in peak form.

[BuccioniPL]

You recommend using sauna heat therapy weekly for restoration.

Do you ever recommend cold therapies such as ice baths for restoration also?

Russian scientists Pevnyi and Sobolev (1973) noticed that stimulation of muscle activity by cold is primarily connected with an increased production of hormones. It also leads to the stimulation of the cardiovascular and respiratory systems. Winter swimming in cold water has similar effects. After taking such cold stress, swimmers notice an increase of efficiency, improvement of health, and less susceptibility to colds. I personally haven’t recommend cold therapy to my high-class athletes because high-class athletes have reduced immunity to colds when they are in peak form.

That is very very interesting Coach.

[Old Bull]

Hi OB, there is a good discussion on it in another thread: http://sheiko-program.ru/forum/index.php?topic=64.0
seems you just keep it simple - plug in your competition max and work off that. if you can do the set raw with good form, do it. add equipment at 75%+

Thanks Jseth,  will have a look at that, I have a 12 week RV equipped template with RAW and Equipped for all 3 lifts so I usually just plug in both.  Was looking at the % for the RAW based off an equipped Max

Cheers

[Boris Sheiko]

All my students use the sauna once a week.   Saunas help the athlete to recover and relax the muscles after hard workouts.

[Boris Sheiko]

Hi Boris, I have a further question about use of equipment, and how to integrate it into your training cycles

You say:
"Wear your equip when you lift 75% or more"
If the squat workout says:
50%x5, 60%x4, 70%x3x2, 80%x3x5
- should the 50,60,70% sets be done raw, and then put equipment on for 80% only? or should they all be done in equipment (maybe straps down) to enforce technique?

Secondly, with Monday and Friday workouts where you squat twice
- squatting four times a week, should ALL FOUR squat sessions use equipment?
- should all 3-5 bench sessions be done in a shirt each week?

Thanks very much and i hope to hear back from you

It is important how stiff your suit/shirt is. For example if your squat suit is stiff you have to put it on at 75% and over.  If the suit is average put it on without straps at 70% (wrap your knees lightly), at 80% wrap your knees moderately tight, not too tightly. I recommend you have two suits: one for training up to 85%, and the other one for 90% and over and also for competitions.

All squats should be done in suits if there is high percentage written in program. Don’t be lazy but decide on your own.
 
My students do bench presses with 70% and over with a shirt on. 

[Boris Sheiko]

Hi Boris,

In addition to jseth, would there need to be two percentages to work from a RAW one for the warm ups up to 75% and a equipped for the suited sets, or just plug in your equipped max.

Thank You

I don’t know what will happen because I haven’t tried this before. Try this method and share your result.

[Bench Polkov]

Hi Boris,

In addition to jseth, would there need to be two percentages to work from a RAW one for the warm ups up to 75% and a equipped for the suited sets, or just plug in your equipped max.

Thank You

I don’t know what will happen because I haven’t tried this before. Try this method and share your result.

I ran this method in my last equipped bench cycle and it worked well.

[DOMS]

Hi Boris. I read somewhere on this forum that you recommend 190cm tall athletes to weigh 110kg for optimal performance.

I am currently 97-98kg at 190cm and +20% fat. I just began a 10 day keto run to prepare for a diet down to probably 10-12% fat....

But my question is this: what bodyfat percent do you recommend that I have at 110kg?
My body is most comfortable at 20% or more and so far i'm thinking about cutting down and recomping to get it comfortable with lower fat%. Thoughts?

[Blitzball]

Hi Boris.I have the same question with DOMS.

I am 1.80m 96kg about 16% bf.(got pics for evaluation)
what would be my optimal ratio?