General Training Overview - Daily Loading Part 2

[Robert Frederick]

Increasing the number of training days to four times a week is a big step forward in the direction of increased loads. A greater variation of loading can be planned with four workouts per week.

An example distribution of monthly load in microcycles with four workouts per week can be seen as follows (see Table 7).

Options with a sharp change in number of lifts from workout to workout are called “intermittent stressors”; options with a gradual increase or decrease of volume during three workouts or more are called “gradual stressors”.

Table  7
Options (1-4):  Preparatory Period Load Variants For 4 Workouts Per Microcycle

	1st Option	2nd Option	3rd Option	4th Option
Monday	Medium	Large	Large	Medium
Tuesday	Rest	Rest	Rest	Rest
Wednesday	Large	Medium	Small	Small
Thursday	Rest	Rest	Rest	Rest
Friday	Medium	Large	Large	Large
Saturday	Small	Small	Small	Small
Sunday	Rest	Rest	Rest	Rest

See Fig. 5 Diagram of methods of distributing the load in microcycles with 4 workouts per week

In embodiments 1-4 the maximum load is scheduled in the second: two large loads with one medium and small training day (see Figure 5 and Table 7).                                                                                                 

Table  8
Options (5-8):  Preparatory Period Load Variants For 4 Workouts Per Microcycle

	5th Option	6th Option	7th Option	8th Option
Monday	Medium	Medium	Large	Large
Tuesday	Rest	Rest	Rest	Rest
Wednesday	Small	Medium	Small	Large
Thursday	Rest	Rest	Rest	Rest
Friday	Medium	Small	Small	Small
Saturday	Small	Large	Medium	Medium
Sunday	Rest	Rest	Rest	Rest

In cases 5-8 the maximum load is planned in version 8: two large workouts followed by small and medium training days (Table 8 and Figure 6).

See Fig. 6 Diagram of ways (5-8) of distributing the load of microcycles with 4 workouts per week

Table 9
Loading Variance For 4 Workouts Per Microcycle During the Competition Period
 

	6 Weeks	5 Weeks	4 Weeks	3 Weeks	2 Weeks	1 Week
Monday	Large	Large	Medium	Test	Medium	Small
Tuesday	Rest	Rest	Rest	Rest	Rest	Rest
Wednesday	Large	Small	Large	Medium	Small	Small
Thursday	Rest	Rest	Rest	Rest	Rest	Rest
Friday	Small	Medium	Medium	Medium	Medium	Rest
Saturday	Medium	Small	Small	Small	Rest	Comp.
Sunday	Rest	Rest	Rest	Rest	Rest	Comp.

*weeks countdown starts from the beginning of the competition

See Fig. 7 Method of distributing the load during the competition mesocycle

Just as in the planning with three workouts per week, a test in the competition exercises is scheduled for the 12th workout (3 weeks) preceding the event. During the second week prior to the event the scheduled training sessions reduces to 3 (Monday, Wednesday and Friday), with Saturday being a rest day. If an athlete competes on Friday, Boris recommends that one small workout, that is more like a warm-up, should take place on Tuesday with Wednesday and Thursday being rest days. If the athlete performs on Saturday, then the athlete trains on Monday with a small load and even less load on Wednesday with Thursday and Friday being rest days. If the athlete performs on Sunday (i.e. heavyweights), he also trains on Monday, Wednesday and has 3 days of rest.

See Fig. 8 Diagram of the method of distribution the load of microcycles with 4 workouts per week during the competition mesocycle

[hurril]

I know there are (older) five-day templates from the old snow leopard club era. It would be interesting to see some examples on how that'd fan out as far as the daily loading goes.

[Green.is.Mean]

I know there are (older) five-day templates from the old snow leopard club era. It would be interesting to see some examples on how that'd fan out as far as the daily loading goes.

I hope it´s ok for me to post this. It's from the Online Translation of Sheikos Powerlifting Book:

Day                  1. Week   2. Week        3. Week   4. Week
Monday            Large       Medium            Large       Large
Tuesday            Small       Large            Small       Small
Wednesday    Medium       Large            Large       Medium
Friday                Large       Medium            Large       Medium
Saturday              Small       Small            Small       Small

This was an Example for training pattern of 5 or even 8 times each week. Monday, Wednesday and Friday mostly 2 Training sessions if training 8 Times each Week.

[Bench Polkov]

I know there are (older) five-day templates from the old snow leopard club era. It would be interesting to see some examples on how that'd fan out as far as the daily loading goes.

See my post in the CMS/MS/MSIC section with the Fedorenko cycle.

[dimitris]

One option from the new book. (If I'm not allowed to post it, mods please delete it)

                     1st option   2nd option   3rd option   4th option
1st workout   heavy              medium           heavy           medium
2nd workout   light                    light             Light            light
3rd workout    medium              heavy            heavy           medium
4th workout   heavy              medium          heavy           heavy
5th workout   light                     light            light                 light

heavy=large, light=small, medium=medium 

[Bench Polkov]

I think you should be fine to post it from what I've been told. Share more!

[dimitris]

Second table:
                        5 option   6 option   7 option   8 option
1st workout   heavy   light            heavy   medium
2nd workout   light          heavy   medium   heavy
3rd workout   heavy   light            heavy   medium
4th workout   medium   heavy    light           light
5th workout   light            light            medium   medium

Competition mesocycle:

                        week 4          week 3           week 2       week 1
1st workout     heavy         medium           medium           light
2nd workout   light               light                    rest                    rest
3rd workout   medium         heavy                 light               light
4th workout   medium         medium           medium           rest
5th workout   light                 light                   rest                   meet

I kept the heavy/medium/light terms, because that's what I use in my notes.
That's all for now from the book, as I think it's "unfair" to post more, unless Mr Sheiko does.

[hurril]

I would gladly purchase the book if I could read it. (I take it its in russian?)

[Robert Frederick]

I would gladly purchase the book if I could read it. (I take it its in russian?)

Boris is working on getting it translated soon. 

[hurril]

Brilliant =)

[DRY]

I would gladly purchase the book if I could read it. (I take it its in russian?)

Boris is working on getting it translated soon.

I hope it is translated well.  I bet every little improvement in the english would mean a lot more copies sold. 

[Robert Frederick]

The hold up is the contract with the publisher of the currents works, which states that they have exclusive rights. There may be wiggle room though with some fine legal maneuvering. 

[DRY]

Yeah, I think there is a pretty significant market for this kind of work in the English language.

I mean where do powerlifters in the English speaking world (who don't have the guidance of a coach!) turn for information? Starting Strength? T-Nation? E-books from the likes of Wendlers, Lilliebridges, Carrolls, Lilys? Dear god...

In my opinion, for the most part the guys who find a good home to train in do fine.  They learn from each other and help each other.  The guys who train by themselves rely on all of these e-books (not to say anything about their quality, haven't read any of them) and youtube celebrities for their knowledge.

[Robert Frederick]

Yeah, I think there is a pretty significant market for this kind of work in the English language.

I mean where do powerlifters in the English speaking world (who don't have the guidance of a coach!) turn for information? Starting Strength? T-Nation? E-books from the likes of Wendlers, Lilliebridges, Carrolls, Lilys? Dear god...

In my opinion, for the most part the guys who find a good home to train in do fine.  They learn from each other and help each other.  The guys who train by themselves rely on all of these e-books (not to say anything about their quality, haven't read any of them) and youtube celebrities for their knowledge.

I agree. Boris also likes the group method. That's what the forum is for, to bring people together so we can help each other get ridiculously strong. We tossed around the idea of implementing his group method for beginners in that section with different age groups and virtual online "technique" meets. But many people have the idea that Sheiko style training is only for advanced lifters.

[Bench Polkov]

But many people have the idea that Sheiko style training is only for advanced lifters.

I've been trying to destroy that myth for ages but there's so many years of disinformation out there already.