Amped Training

Like this article? Share it!

Sheiko Routines 

Boris Sheiko has been receiving a good bit of attention recently for the programming he employs with the Russian powerlifting team.

Sheiko, in contrast to more traditionally known powerlifting philosophy, is known for using high frequency and very high volumes of work, as opposed to the usual method of having intensity as the prime stress. Make no mistake about it, these programs are absolutely brutal. The intensity won't kill you, but by about 2-3 weeks in you'll be ready to cry. 

This isn't too far off Stephen Korte's 3x3 system , which is similar in concept. Both plans train the competitive lifts in large volumes.

While 3x3 contains no assistance work, Sheiko's approach includes a little more especially with regards to the upper body pressing muscles.

Recently EliteFTS put up an archive of Sheiko routines .

The Candidate for Master of Sport/Master of Sport (CMS/MS) routine has been available for awhile on the 'net, but this is the first time I'd seen a lot of those.

I'm in the process of converting these to spreadsheet format*, because to be frank, most of those are a mess and barely translated from the original Russian.

I'll link them here and add them as I do them.

Files are in Excel (.xls) format, requires either Excel or OpenOffice to open. Programs #29 through #37 are more beginner-level programs. The CMS/MS is for a higher level athlete; don't start with that one.

Sheiko #29

Sheiko #30

Sheiko #31

Sheiko #32 

Sheiko #37 

CMS/MS 

*Credit goes to Joe Skopec for the  CMS/MS and Korte 3x3 spreadsheets.

Comments

Add New Search

I LOVE this type of training! I LOVE theese routines! 2008-07-23 01:47:34 I think Sheiko is great for those with acces at very basic equipment and still wishing to be strong like hell! It takes bloo&guts, determination and character to complete. No fancy-trandy devices, no fun and "going by feel"; just pure mental strength! It did wonders for me (I cannot have acces to more than barbell, dumbbells, squat posts and lots of weight) . I would quit strength training a long time ago if the only option would be Westside training, with all that expensive stuff! Reply | Quote 0   0

wow gold 2008-10-15 01:30:11 li Welcome to wow gold our wow Gold and wow power leveling store. We wow gold are specilized, wow power leveling professional and reliable wow power leveling website for wow power leveling selling and wow gold service. By the World of Warcraft gold same token,we offer wow power leveling the best WoW service wow power leveling for our long-term and wow powerleveling loyal customers. wow powerleveling You will find wow powerleveling the benefits and value powerleveling we created powerleveling different from other sites. As to most people, power leveling they are unwilling to power leveling spend most of wow power leveling the time wow gold grinding money Rolex for mounts or rolex replica repair when replica rolex they can purchase Watches Rolex what they Rolex Watches are badly need. The Watch Rolex only way is to look Rolex Watch for the best place rs gold to buy cheap WOW gold. Yes! You find it here! Our WoW Gold supplying service has already accumulated a hi... Reply | Quote 0   0

Write comment
Name:
Email:	do not notifynotify
Title:
UBBCode:	-color-aquablackbluefuchsiagraygreenlimemaroonnavyolivepurpleredsilvertealwhiteyellow -size-tinysmallmediumlargehuge
Please input the anti-spam code that you can read in the image.

Powered by !JoomlaComment 3.20

3.20 Copyright (C) 2007 Alain Georgette / Copyright (C) 2006 Frantisek Hliva. All rights reserved."