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Thread: Sheiko

  1. #21
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    Quote Originally Posted by PowerSports View Post
    What I have done with his comp prep is deload after every 4 week training cycle just so we have no chance of over-training - the basic breakdown has been this:

    - Albury comp
    - Week off
    - #29 - 4 weeks
    - Deload
    - #37 - 4 weeks
    - Deload
    - 5 week prep program
    Joel,

    There's no need to run deload weeks following a prep cycle, week four in the prep cycle is generally a lower volume week in preperation for the skills eval in week 1 of the comp cycle. So if you're running prep cycles back to back you've essentially got two consecutive weeks that are lower volume (week 4 of prep 1 and week 1 of prep 2). You also need to be cautious of which prep cycles you run consecutively.

    Cheers





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  • #22
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    Quote Originally Posted by jonnie_sfw View Post
    Joel,

    There's no need to run deload weeks following a prep cycle, week four in the prep cycle is generally a lower volume week in preperation for the skills eval in week 1 of the comp cycle. So if you're running prep cycles back to back you've essentially got two consecutive weeks that are lower volume (week 4 of prep 1 and week 1 of prep 2). You also need to be cautious of which prep cycles you run consecutively.

    Cheers
    Hey man - I will just be getting him/the guys just to run straight into the 5 week sheiko comp cycle after 37/ and a semi deload/rest week - is this what you ment?

    The way its been planned is that the last week of the 5 week comp cycle will be the week of the nationals - and that will be the deload/ 2 day week in the program.

    Cheers man.


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    Quote Originally Posted by PowerSports View Post
    Hey man - I will just be getting him/the guys just to run straight into the 5 week sheiko comp cycle after 37/ and a semi deload/rest week - is this what you ment?

    The way its been planned is that the last week of the 5 week comp cycle will be the week of the nationals - and that will be the deload/ 2 day week in the program.

    Cheers man.
    nope...remove the semi deload week between 37 and 32 (comp cycle), no need for it...week 4 of any prep cycle (ie week 4 of 37 in this instance) is the lowest volume week (227 lifts compared to the next lowest of 286 for #37)...if you need another week I'd repeat week 1 at the start)...


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    Ok cheers man - as you said about repeating week 1 I thought about this and thought it may still be abit stressful to run straight through - but I will do that now then.

    Cheers man!


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    Quote Originally Posted by PowerSports View Post
    Ok cheers man - as you said about repeating week 1 I thought about this and thought it may still be abit stressful to run straight through - but I will do that now then.

    Cheers man!
    The other option and probably better one is to run a conditioning week at the start which is recommended before starting any sheiko cycle.


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    Quote Originally Posted by jonnie_sfw View Post
    The other option and probably better one is to run a conditioning week at the start which is recommended before starting any sheiko cycle.
    mmmm good idea man!

    I was wondering if you could explain how you add in sheiko to your training plan? - I would be very interested and Iam sure the other guys would be to!


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    Last edited by macmad; 26-10-2010 at 06:42 PM. Reason: deleted by user


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    Yea fair enough - I think most/all of the guys doing this will need a conditioning week because some are already saying they feel slighty overtrained or going that way - we have a comp in about 3 weeks (battle of the gyms) so most have programed a deload the week before instead of last week...which should work out well!

    Macmad - I may have missed this but are you doing the PA nationals?


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    Quote Originally Posted by macmad View Post
    this is what I do, run the conditioning week in between 4 week blocks. Younger lifters like Jonnie can probably run them back to back, but I need the deload of the conditioning week
    you still have an "O" next to your name on the scoresheet mac so I think it's just that you're soft!


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