4 Day Program

[Zon]

If you don't have any experience running Sheiko programs the 3-day programs are a better start.

I dont have any experience under Sheiko. I also got competition in around 20 / 21 weeks so how would you run 3day version to peak?

[Robert Frederick]

Count backwards from your comp day and start the program wherever today lines up. Since the 3-day is shorter than that you can run the program back to back. When doing that skip the first comp period and do only one at the end.

For example

Prep Cycle 1
Prep Cycle 2
Prep Cycle 1
Prep Cycle 2
Comp Cycle

[Zon]

Count backwards from your comp day and start the program wherever today lines up. Since the 3-day is shorter than that you can run the program back to back. When doing that skip the first comp period and do only one at the end.

For example

Prep Cycle 1
Prep Cycle 2
Prep Cycle 1
Prep Cycle 2
Comp Cycle

For someone using spreadsheets would that be #37v2 , #31,#37v2,#31 and then #32v2 ?

[Robert Frederick]

Yup, that'll work.

[Zon]

Yup, that'll work.

Robert sorry to bother you again but we ended up moving meet from 20 weeks to 16 weeks which cycle should I cut out from those 5 few ?

[Robert Frederick]

In that case do:

32v2
32v2
31
32v2

[Zon]

In that case do:

32v2
32v2
31
32v2

Thank you once again. I also decided I will buy app to support Boris.

[Robert Frederick]

No problem. 

[LucasM]

Hi all, what is the general result of the 100% day on the advanced large load comp cycle on week 1 day 2? Does this day serve a similar purpose to the Intermediate comp cycle week 1 skills test? Would like people's thoughts on how the advanced large load skill test went - thanks!

[yeachan153]

Hi Robert, I know coach Sheiko recommends training 4 days a week even to intermediates. On the large volume 3 day intermediate programs, theres the accumulation, transmutation and peaking block for a total of 12 weeks. At the moment, I am making great progress on the 3-day program but I do want to take up the 4 day option for technical development. However, as the four day option includes a preparatory phase, and lengthens the other phases, new maxes are peaked and tested only once every 20 weeks. As an intermediate, I feel I can definately progress faster than this as I am doing on the 12 week three day program. What your thoughts on removing the preparatory cycle and moving on to the accumulation phase straight away so the program becomes 16 weeks in total? I feel that this cycle is mainly to build technique and restore current adaptation reserves

[victorE]

@Yeachan
I think this would be alright, but what you could do instead is add in your own skills test at the end of cycle 1. Here's how I would do it.
PREP CYCLE 1
FIRST WEEK OF CYCLE 2 (will be repeated after skills test)
SKILLS TEST DAY
CYCLE 2
CYCLE 3
COMP CYCLE
That's my 2 cents 

[yeachan153]

@Yeachan
I think this would be alright, but what you could do instead is add in your own skills test at the end of cycle 1. Here's how I would do it.
PREP CYCLE 1
FIRST WEEK OF CYCLE 2 (will be repeated after skills test)
SKILLS TEST DAY
CYCLE 2
CYCLE 3
COMP CYCLE
That's my 2 cents 

Thanks for sharing your idea. Have you tried it this way before? As you know prep cycle 1 has relatively low volume compared to every other cycle (even the intermediates). I must admit I am a bit sceptical whether a skills test so early after 4 weeks of prep 1 would show any improvement over my previous tested results.

[1adad1]

Hi guys,

Does anybody have the 4 day small load and medium load from IOS app, to download?

I would by very thankful.