Recommended Volume

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Sheiko Forum General Powerlifting Universal Topics Recommended Volume
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Boris Sheiko
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Posts: 36
Recommended Volume
on: July 09, 2014, 06:53:46 AM
Edit: This post is also available in Italian. Thanks Massimiliano Buccioni for the translation.
Previously it was mentioned that recommendations for monthly volume are the following:
Beginner = 700
Class 3 = 900
Classes 1 & 2 = 1000
CMS = 1100
MS = 1250
MSIC = 1700
Having seen these it is difficult to make an assessment of these recommendations without further explanation, such as:
1. To what period of training do these recommendations apply: the base, competitive or the average of all periods?
2. The number of training day these loads should be applied to is not specified. For example, in most cases the MSIC athletes in Russia
train 4-5 times per week, MS train 4 times, Class 1 and CMS train 3-4+ times, and the others train 3 times. From this, it follows that the
more training days, the easier it is to carry a greater load.
3 workouts in 1 week = 12 per month
3. It is not known whether the number of lifts includes general developmental exercises, such as hyperextensions, reverse hypers,
exercises for the abs, exercises for the pectorals, lats, arm muscles, or leg muscles. And what about incline bench presses, shoulder
presses, dumbbell bench presses, etc.?
4. We should also not forget that athletes in lighter weight classes can more easily handle larger loading than athletes in heavier weight
categories. Therefore, the programs of athletes in lighter weight classes are planned with larger volumes than athletes in heavier weight
categories.
5. Similarly, it is much easier for juniors to handle larger loading than adults and the same relationship applies between adults and
veterans.
Beginners (1st Month) - 3 training sessions per week.
In the first month I plan only one exercise with a barbell at a time to study the art (from three-competitive lifts). I usually use 5-6 lifts in 5
approaches. For example:
Day 1 - learning how to perform squats.
Day 3 - learning how to perform bench presses.
Day 5 - learning how to perform deadlifts.
Also planned alongside the barbell exercise are 3-4 exercises for the development of general athletic qualities such as power, speed-
strength, endurance, and flexibility. Agility is also developed through participation in team sports (football, basketball, volleyball) once or
twice per week.
The result is 350 - 450 competitive lifts and special preparatory exercises. Great attention is paid to general fitness.
Beginners (Months 2-4) 3 training sessions per week.
July 15, 2014, 11:56:37 AM
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Recommended Volume http://sheiko-program.ru/forum/index.php?topic=311.0
1 of 6 15/07/2014 1:26 AM
Two barbell exercises are planned in this stage, one competitive exercise, and one specifically for securing technique. For example:
Day 1
1. Squat
2. Bench press w/board
Day 3
1. Bench press
2. Deadlift off boxes
Day 5
1. Box squats
2. Close grip bench press
The result is 450 - 550 competitive lifts and special preparatory exercises at low intensity in the range of 50-60%. The share of general
physical exercises still constitute the majority of the volume.
Classes 2 & 3 - 3 training sessions per week.
The athletes continue pursing technique mastery. Special preparatory exercises are used not only to secure technique, but also to
increase the strength qualities of lagging muscle groups. Loading is increased from 600 - 750 competitive lifts and special preparatory
exercises. The intensity of loads rises to 60-65% in the preparatory periods. The share of general physical exercise is reduced slightly.
Class 1 and CMS - 3-4+ training sessions per week.
During training sessions the athletes work on improving the performance of equipment and the development of competitive exercise
power qualities through special preparatory exercises. The number of lifts in competitive and special preparatory exercises for 16
workouts per month range from 800 - 1300. Intensity increases to 67-69% in the preparatory periods.
MS and MSIC (Elite)
There can be no recommended levels of stress. Here are some real examples of loading variations in this group of athletes:
Microcycle Load Distribution of a MS Lifter in the Preparatory Period
Week 1 Week 2 Week 3 Week 4 Total
Lifts 204 183 252 200 1237
Avg % 68.2% 69.7% 68.5% 68.8% 69.0%
Workouts 4 4 4 4 16
The next example is for Andrey Belyaev.
Microcycle Load Distribution of a MSIC Lifter in the Preparatory Period
Lifts 365 341 385 326 1417
Avg % 68.0% 71.4% 73.7% 69.5% 70.7%
Workouts 8 8 8 8 32
The next example is for Alexey Sivokon.
Microcycle Load Distribution of a Honorary MSIC Lifter in the Preparatory Period
Lifts 756 724 831 801 3112
Avg % 69.6% 72.5% 71.7% 60.5% 71.2%
Workouts 7 8 8 8 31
See the graphic for a summary. You will see the typical volume progression as well as examples of programs on this site. Notice that
special cases such as juniors and lighter weight categories can tolerate above average volumes. Dear reader, please do not take the
graph as dogma. It is based on averages and will not apply in every case.
2 of 6 15/07/2014 1:26 AM
Last Edit: July 14, 2014, 01:17:26 PM by Robert Frederick
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Bench Polkov
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Posts: 110
Sir Benchalot
Re: Recommended Volume
Reply #1 on: July 09, 2014, 07:26:23 AM
Excellent. Thank you coach Sheiko!
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BuccioniPL
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Jr. Member
Posts: 93
Reply #2 on: July 09, 2014, 11:04:26 AM
That is a really good article. Thanks coach!
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"Hard in the training, easy in the battle"
Robert Frederick
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Full Member
Posts: 166
Reply #3 on: July 09, 2014, 06:10:43 PM
In case anyone looks and asks, the three program volumes plotted on the graph are the average volumes. Some months will be higher
(prep) and some lower (comp).
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DocWallaby
Newbie
Posts: 15
Reply #4 on: July 10, 2014, 09:11:04 AM
So I am a level III at 90kgs 177cm tall (need to gain weight). I am lifting 760 per month over a ten week period (on average with a high
of 1000 one month) four days a week. This is based on the universal appropriate program. I have added around 15 lifts per month
since my previous cycle (mainly to squat since results were not great last cycle). Is there any harm to me doing four days per week
rather than the recommended three? I do enjoy being in the gym and am managing to recover it seems due to plenty if available time
to rest due to working at home.
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hurril
Newbie
Posts: 20
Reply #5 on: July 10, 2014, 01:24:08 PM
Why is there such a huge difference between the loading of Andrey Belyaev and Alexey Sivokon? They are both "gifted".
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3 of 6 15/07/2014 1:26 AM
Robert Frederick
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Full Member
Posts: 166
Reply #6 on: July 10, 2014, 05:02:56 PM
Quote from: hurril on July 10, 2014, 01:24:08 PM
He probably also chose these two in particular to illustrate the point he's trying to make. They are both high level athletes and yet there
is a big difference in what they need to do to get results.
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Robert Frederick
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Posts: 166
Reply #7 on: July 10, 2014, 05:14:47 PM
Quote from: DocWallaby on July 10, 2014, 09:11:04 AM
Is there any harm to me doing four days per week rather than the recommended three?
A three day program with 1000 lifts is a bit different from a four day with 1000 lifts. In the former case you have greater acute stresses
due to the concentration of loading. Since you are a Class III lifter you aren't getting large absolute stresses from the average weight
lifted so I think the three day would be better in your case to make up for that. When your classification rises a bit, body weight
increases, and you're using heavier weights you can move to the four day with initially less concentrated loading and a bit more
technique practice due to the extra day.
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DocWallaby
Newbie
Posts: 15
Reply #8 on: July 10, 2014, 09:11:25 PM
Thanks Robert,
I will finish this current cycle, since I have a meet in six weeks. I just tested today and had a 66lb deadlift PR so obviously this program
is working (albeit probably not optimally). Note this actually puts me fairly close to a class II lifter now.
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Robert Frederick
Global Moderator
Full Member
Posts: 166
Reply #9 on: July 11, 2014, 04:39:17 AM
Quote from: DocWallaby on July 10, 2014, 09:11:25 PM
I just tested today and had a 66lb deadlift PR so obviously this program is working
On the other hand you can't beat tangible results. Your idea to just tweak the squat sounds better now than it did before. How about
your bench?
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DocWallaby
Newbie
Posts: 15
Reply #10 on: July 11, 2014, 08:36:02 AM
I only tested deadlift (squat and bench were lifted at 90%), since I am on week 4 and shouldn't have even tested deadlift (except I felt
deadlift was ready to go right up). In the last cycle Bench went from a touch and go slow 260lb to a nice fast competition 264lb and
almost a 270lb. The touch and go was also not heel down as required in the CPU (IPF). Hard to quantify, but i would say a ~10-15lbs
bump in a ten week cycle, which I suspect is good. I am still having upper back tightness issues, but the frequency has been certainly
helping me work on this and get a better feel. My leg drive is now way better for sure. I think the real measurement will be the next
meet. If I can get 275lbs then I would say that it is working well.
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Robert Frederick
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Full Member
Posts: 166
Reply #11 on: July 11, 2014, 12:33:44 PM
Last Edit: July 11, 2014, 05:48:40 PM by Robert Frederick
Two out of three making progress is not bad. I'd be reluctant to change something that's working, at least nothing dramatic. Squats in
the three day and four day are very similar so switching won't help that much. You could add some extra sets at different intensities.
The legs seem to respond well to variety. I think your set structure is probably something like 1,1,1,4 in many cases. You could do
1,2,2,5 instead. Check out some of these set/rep schemes:
http://sheiko-program.ru/forum/index.php?topic=6.0
You can also try some different special exercises if you haven't already considered that.
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4 of 6 15/07/2014 1:26 AM
M1kz
Newbie
Posts: 1
Reply #12 on: July 11, 2014, 01:02:10 PM
Quote from: Robert Frederick on July 10, 2014, 05:02:56 PM
Quote from: hurril on July 10, 2014, 01:24:08 PM
He probably also chose these two in particular to illustrate the point he's trying to make. They are both high level athletes and yet there
is a big difference in what they need to do to get results.
It is also consistent with point 4. in the original post by the coach that a lighter lifter can handle a larger training volume. Sivokon usually
competed in the -67.5 kg weight class whereas Belyaev tends to compete in the -90 kg or -100 kg weight classes. I remember first
seeing Sivokon back in 1994 in Jrvenp at the Bench Press World Championships, he lifts at 7.45 minutes into this video
with the famous coach standing right behind him.
The difference in volume is nevertheless huge and would hence also need to come down to the two lifters responding quite differently to
large training volumes, again making the point that the individual differences can be quite significant in some cases (Sivokon has been
referenced to as performing massive lifting marathons in the bench press). The Sivokon/Belyaev volume difference is most surely not
representative of the general case though, especially at less qualified levels of lifters, as can be glanced by the not so big volume
difference for the three-times-a-week-program for the light/heavy lifter depicted in the original graph.
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Robert Frederick
Global Moderator
Full Member
Posts: 166
Reply #13 on: July 11, 2014, 05:47:46 PM
Quote from: M1kz on July 11, 2014, 01:02:10 PM
The Sivokon/Belyaev volume difference is most surely not representative of the general case though, especially at less qualified levels
of lifters, as can be glanced by the not so big volume difference for the three-times-a-week-program for the light/heavy lifter depicted in
the original graph.
I agree. Nice first post by the way.
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DocWallaby
Newbie
Posts: 15
Reply #14 on: July 11, 2014, 10:08:09 PM
Quote from: Robert Frederick on July 11, 2014, 12:33:44 PM
Two out of three making progress is not bad. I'd be reluctant to change something that's working, at least nothing dramatic. Squats in
the three day and four day are very similar so switching won't help that much. You could add some extra sets at different intensities.
The legs seem to respond well to variety. I think your set structure is probably something like 1,1,1,4 in many cases. You could do
1,2,2,5 instead. Check out some of these set/rep schemes:
5 of 6 15/07/2014 1:26 AM
http://sheiko-program.ru/forum/index.php?topic=6.0
You can also try some different special exercises if you haven't already considered that.
Thank you, yes I have already tweaked some squat rep schemes as you just described in an effort to add a little more volume to the
program. I will see how this works.
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