The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Results 1 to 4 of 4
  1. #1
    Red Boar is offline Senior Member
    Join Date
    Nov 2008
    Posts
    269
    Blog Entries
    80

    Default Sheiko templates would require a break between them or go into the next cycle?

    What would be the right approach for the Sheiko powerlifting programs:


    • Do the high volume program (Prep), followed by the peaking program (Comp), go for the PRs then TAKE A BREAK (9-16days?)?!
    • Do the sequence, make the maxes then restart the whole procedure (eventually the next Prep template) right in the next Monday?




    Oh, and another problem: I made a mistake, and in the 3rd week of COMP phase accidentally repeat the 2nd week training scheme for Wednesday and Friday. Would this be of severe consequence for my maxes?
    Last edited by Red Boar; 08-02-2013 at 11:37 PM.

  2. #2
    ErleneInnocent is offline Junior Member
    Join Date
    Jul 2013
    Location
    New York
    Posts
    10

    Default

    Definitely the first one at least in my opinion. Taking a break would definitely prove in better results.
    [B][URL="http://www.pinterest.com/khoobsurati/nail-art-designs-watch-latest-nail-art-videos-diy/"]Nail Art Designs[/URL][/B]

  3. #3
    Red Boar is offline Senior Member
    Join Date
    Nov 2008
    Posts
    269
    Blog Entries
    80

    Default

    Quote Originally Posted by ErleneInnocent View Post
    Definitely the first one at least in my opinion. Taking a break would definitely prove in better results.
    I fear that a good pause (9-16 days, strategic deconditioning...) will cause the CNS to "forget" the movement patterns, and starting the new cycle with the max obtained previously will not be accurate in relation to the real maxes I would be able to do in the beginning of the new cycle (after the break)...


  4. #4
    Angelo Gala is offline Junior Member
    Join Date
    Nov 2008
    Location
    Boston, MA
    Posts
    11
    Blog Entries
    1

    Default Active recovery and deloading.

    Quote Originally Posted by Red Boar View Post
    What would be the right approach for the Sheiko powerlifting programs:


    • Do the high volume program (Prep), followed by the peaking program (Comp), go for the PRs then TAKE A BREAK (9-16days?)?!




    Oh, and another problem: I made a mistake, and in the 3rd week of COMP phase accidentally repeat the 2nd week training scheme for Wednesday and Friday. Would this be of severe consequence for my maxes?
    First off, congratulations on sticking with a program!

    Taking 9-16 days off between cycles would go way beyond excessive in terms of recovery. Yes you do want to include a significant de-loading week after completing such an intense cycle. I coach athletes to take no more than 3 consecutive days off and include some activity to prevent the body from getting stiff. Add in some other activities that your body does not train on the regular. Run, bike, swim or row for 20 minutes twice in that week at low intensity (a pace that you can sustain an excited conversation) to help shake things up. Dont worry, your fast twitch muscles will not all of a sudden turn to slow twitch robbing you of all your hard work. After all, recovery really just means do something different.

    Definitely spend more time than usual focusing on mobilizing tighter joints and spend extra times stretching. You can include barbell lifts to keep your CNS up to speed but keep weights between 30-50% of your max with focus on technique and speed rather than volume.

    As for doubling up your week #2 programing, thats ok, just move on to week three like you didnt skip a beat. it shouldnt effect your max much if at all.

    -AG

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close