|
Post by erictalmant on Mar 24, 2009 15:13:28 GMT -5
Hello Everyone.
I am happy to announce that this is where I will be answering all Metabolic Typing related questions.
Feel free to post any questions, and thank you for stopping by.
Be well,
Eric
|
|
|
Post by erictalmant on Mar 22, 2009 14:50:38 GMT -5
In his book Sheiko discusses how he uses Med. and Small Loads to balance out the Heavier Loading sessions. The more advanced the lifter the more frequent the heavier loads appear to be. He defines Small loads as anything less then 50, Medium loads as 51-100 and High as 100+. He also talks about using a stressful workout every 2 weeks in the preparation period but does not give any definitions or parameters about this. Anybody know what he is refering to? Thanks. . The "stressful" workouts are the ball busters, or the ones that exceed 100 reps. Those are usually double squat or deadlift sessions with a bench marathon mixed in for good measure! If you look at the programs that are either in the book or the ones that we have put on the internet or that Dave has translated then this should become clear. Just total the amount of reps per day in each workout and watch the trends develop. Make sense?
|
|
|
Post by erictalmant on Mar 22, 2009 14:47:48 GMT -5
If you have a look at any of the cycles you can see this 'in action'. I dont think its as complicated as it sounds...If you've had 3 large load sessions in a row, you are likely to have 3 medium or low load sessions next week. Stands to reason from a recovery point of view, right? Exactly right. Take a look at any of the programs and then total the amount of reps for each day of training. Do this for all 4 weeks of any given preparatory cycle or competition cycle and you should see this more clearly. In other words, you certainly would not want to program 3 training sessions in a row as "high". There has to be a mix, and when you look at it in the manner I described you will see it.
|
|
|
Post by erictalmant on Mar 20, 2009 17:34:03 GMT -5
I was reading about it and the gears were turning between every set today in training. Roughly, Dave may have found a way to predict how much work it will take (minimally) to build strength and how much is too much. Sort of like me saying that the destination is "X". Now we are determining the different variable to get to "X". Of course some will be more efficient than others. The more folks that we have to work with us, the quicker he can probably figure it out. This sounds really interesting Eric/Dave. I'd be totally up for working with an experimental program after my current cycle. This goes well beyond a program This is giving you tools for programming your training all year long and how exactly to go about it. It involves a little math, but most should be able to do it. In addition, it will show you how to shift the odds in your favor of building strength and what is needed to "in theory" program a cycle that will elicit a strength gain or what may be too much.
|
|
|
Post by erictalmant on Mar 20, 2009 13:06:09 GMT -5
I was reading about it and the gears were turning between every set today in training.
Roughly, Dave may have found a way to predict how much work it will take (minimally) to build strength and how much is too much.
Sort of like me saying that the destination is "X". Now we are determining the different variable to get to "X". Of course some will be more efficient than others. The more folks that we have to work with us, the quicker he can probably figure it out.
|
|
|
Post by erictalmant on Mar 20, 2009 8:05:18 GMT -5
I have to say that what Dave is now working on very well could be the holy grail for yearly programming. I am very excited, and now that I may have some "free" time I am going to throw myself into the project.
Stay tuned!
You will hear it first here on the BMF Sheiko Forum!
Eric
|
|
|
Post by erictalmant on Mar 20, 2009 8:02:48 GMT -5
Hi Eric, I received the DVD's. I must say that I have found it very informative and I think anybody who is interested in or just started Sheiko style training must have them! Thanks Again Best Regards Chad
|
|
|
Post by erictalmant on Mar 20, 2009 7:16:06 GMT -5
Awesome!
Congratulations!
|
|
|
Post by erictalmant on Mar 11, 2009 21:22:00 GMT -5
Eric, I've noticed in your log that you're doing circuits of developmental SPP exercises. I assume these are quite light? Most exercises you are doing for 10 reps, how many do you think you could do with the weight you have chosen? Hey Joel. I would assume that I could do 15-20 on *most* exercises. I simply move from one to the next to the next. It is all about conditioning those muscles to be able to handle more stress. Does this answer your question?
|
|
|
Post by erictalmant on Mar 8, 2009 11:15:02 GMT -5
Joel:
I would do 90 minutes on that day. Pick and choose several of the following to give you an idea, but I would do a total of 90 minutes on that day. Not all 90 minutes at first, though. You will want to eventually work up to that.
Here is an entire week's programming for a rated lifter in regards to G.P.P.
Session 1: 60 minutes total 1. Warm-up/Stretching: 10 minutes 2. Sprints from high start position (80-89% of best time) x 5 repetitions x 30 meters; 2 x 60 meters 3. Regular start sprints 80-89% x 1 x 100 meters 4. Running with high knees with short steps 4 x 50 meters 5. Standing jumping exercises, alternating two and one leg take-offs x 20 jumps 6. Running long jumps (5-7 steps and no LESS than 80% of max) x 10 jumps
Session 2: 60 minutes total 1. Warm-up/stretching: 10 minutes 2. 10 minutes of flexibility/mobility exercises 3. Sprints from a walking start (30 meters) at 80-90% intensity x 2 x 30 meters 4. Shot put x 20 throws 5. Medicine ball throws (bending over and throwing behind and in front of the head) x 20 throws 6. Any sports game (shooting hoops, kicking the soccer ball, etc.) x 20 minutes 7. Swimming or flexibility and hanging exercises (quasi-gymnastics): 2 x 50 meters; 2 x 100 meters or a comparable amount of time
Session 3: 60 minutes total Everything is the same as session 1 EXCEPT the last exercise is High Jump or Long Jump x 10 total jumps
Session 4: 120 minutes total 1. Warm-up/stretching: 20 minutes 2. Dynamic Flexibility/Mobility Exercises: 10 minutes 3. Standing jumping exercises (1/3/5 jumps), alternating two and one leg take offs x 50 jumps 4. Throwing exercises (shot put, medicine ball, whatever) bending over and throwing behind and in front of the head x 100 throws 5. Cross country running or jogging at a moderate pace for at least 15 minutes.
|
|
|
Post by erictalmant on Mar 3, 2009 18:47:36 GMT -5
Hey "Vets".
This is just a quick note to say that if an issue or a certain thread comes up and you guys would really like to draw my attention to it, then email me at my Hotmail addy with a link to the thread and I will be sure to add my .02
I hate to do it this way, but for right now since I am booked with Metabolic Typing Clients and doing some potentially incredible things with Raw Unity 2010 I am pretty busy. However, not so busy that I cannot jump in on the forum here when needed.
Thanks for reading guys. Just let me know.
The Vets are doing and excellent job! Keep it up!
In Strength and Health,
Eric
|
|
|
Post by erictalmant on Feb 12, 2009 13:27:32 GMT -5
Isometric and quasi-isometric exercises (tempo manipulations) have the advantage of being able to *possibly* direct the influence of the involved muscle group at certain (perhaps lacking) joint angles. Maximum force at a necessary joint angle can sometimes only be displayed at a fraction of a second which makes it nearly impossible to train in some exercises. With tempo manipulation one can sometimes train certain joint angles that are needed to display maximum effort.
However, take into account that neuromuscular regulation during tempo manipulated exercises is different from just doing the movement at a "regular" tempo. A large volume of tempo training *can* fatigue the nervous system, decrease coordination, etc.
Nevertheless, it does have a positive affect on ligaments, joints, tendons, and the skeletal structure.
In my opinion they are best used in small quantity (10% or so of the work for that particular discipline) and are best employed by higher qualified athletes.
So, to me based on what Brad described about how he squats and executes the lifts it is no surprise that a bit of tempo manipluation worked for him for 3 weeks.
What I would be interested to see, though, is if his newfound strength for reps translated over into maximal strength in the 90%+ range.
Can you add anything, Brad?
I would also be curious to see if he gained some mass on his legs and other places, which could also contribute indirectly to some of the strength gain.
-Eric
|
|
|
Post by erictalmant on Feb 12, 2009 13:02:12 GMT -5
If i am understanding you correctly, your not sure work/life commitments mean you'll be able to get a full 13wk cycle in after you finish your current one? Most Sheiko routines are cycles of 4wks, so as long as you can commit to 4 weeks of liftng there are plenty you can do. exactly, my dilema is im moving to a new city, and am unsure about when my routine will let me settle in to a schedualed lifting program. Ill have to move in, then find a job, then schedual lifting into it, so im thinking two weeks, hell thats the longest ill let it happen lol If it is two weeks then don't fret. I just took two weeks off and started back this week. It will take every bit of two weeks to get back into the groove of things and perhaps even longer; but stick withi it as you did before and most will return rather quickly. Yes, do as much G.P.P. and be as active as you can in the interim so you at least stay in some shape. Check my log out over at Elite to see how I am getting back into the swing of things. I am going to speed it up a bit faster than I would like next week because of the meet I am doing in April; but if it were up to me I would transition a good 2-3 weeks with the lower volume and intensity until ramping it up again. My past logs will also show what I do after a major competition so scour them and read, read, read. -Eric
|
|
|
Post by erictalmant on Feb 12, 2009 12:57:37 GMT -5
[To your first point: yes. However, if you want a strong lockout for shirt benching then overloading the top with just straight weight for board presses, etc. is the way to go in my opinion over chains and bands.Eric Why do you feel boards are better than using chains, curious for your reasoning. I have studied the theory of "mini-maxes" and the training for them I believe has been bastardized. In my finding there was better success when the mini-max was loaded all at once in that particular spot as opposed to gradual or incremental loading which is pretty much what the chains do. I am not saying there is no place for chains; but given the choice I would take straight weight while training right below the definitive mini max over loading with chains. Try them both and see which one brings you better success and then go with that one. Even the Russians cannot account for everone
|
|
|
Post by erictalmant on Feb 12, 2009 12:53:05 GMT -5
You guys ought to see some of Victor Furashkine's stuff he was doing in preparation for the 2006 Worlds. Over 1700 lifts in 4 weeks in a preparatory cycle with an intensity over 69%.
-Eric
|
|
|
Post by erictalmant on Feb 12, 2009 12:49:37 GMT -5
Good luck!
Please let us know how you do.
-Eric
|
|
|
Post by erictalmant on Feb 12, 2009 12:46:40 GMT -5
A TALE OF WOE. I used to have a pretty good handle on my training stresses when I didnt do any GPP. I bashed my way through my prep and meet cycles quite happily, had a light week after a meet, then got back on with it. Ever since some fiend recommended that GPP was vital (http://bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=456&page=2), I started doing it. I built up to 3x wk: 1 session walks/sprints, 1 session complexes with bands and plyometrics and 1 sports based, all lasting about 45min. Shock! I got bigger and stronger! From GPP! I'm thinking "happy days, this is bullit". Then last week BANG! Hit the gym, everything ached, no motivation, no drive, no strength. Im overtrained like a mother. This hasnt happened to me for a LONG time, but im forced to have a deload week and have a litle lie down in a dark corner feeling sorry for myself and muttering about how Talmant has done me in ( j/k). So obviously I was going too hard on the GPP, I don't want to drop it, as it was really helping before the overtraining pulled my pants down. Hows anyones elses strategy with balancing the two? Im not sure about anyone else (I havent read the other posts) but I think G.P.P. should be periodised just like anything else. G.P.P. promotes a quicker recovery..but theres only so long you can do it before you out run your bodies ability to recover before the next workout. Personally I do G.P.P. sporadically. When I feel 'im on to a good thing' I keep it going and when I start to feel worn down I just drop it for a while. As long as you have a good work ethic (you want to be doing the extra workouts) you will be fine. The only time I usually go over the top is in the summer when I play basketball, tennis and football, usually all 4-5 times a week. Usually after a brief stint of that I'm happy to just rest for a while (plus the team sports fad wears off fairly quickly for me these days). Take a step back and I bet within a week or two you'll be flying again. Very intuitive, Brad. Good work, because you are spot on. G.P.P. really should be programmed just like your training. And here is the kicker: it should be the most intense when the volume is at its highest! Always discontinue G.P.P. 10 or so days out from a major competition; but note that not every competition or test day is a major competition. One's contest schedule should have 2-3 minor competitions/test days and 2 major competitions/test days per calendar year. -Eric
|
|
|
Post by erictalmant on Feb 12, 2009 12:43:00 GMT -5
Well, an obvious mistake with some guys is that they will try and do the entire GPP list that Eric posted on EliteFTS a while back, despite the fact that he said that you need to build up to it over a long period of time. Another factor is that some GPP is obviously going to tap into your reserves alot more than others. For example, i found that i simply do not have the recovery to include alot of plyometrics in my GPP, as the high impact eccentric loading just tears my muscles up and gives me DOMS for days, which makes my powerlifting sessions much harder. Sprints, whilst not as bad, also seem to mash my legs up a tad excessively, and i only do them once a week. On the other end of the scale, i found doing mobility and stretching circuits (taken from the Magnificent Mobility and Inside Out DVD's) but without any rest between exercises is actually a nice form of low intensity cardio as well, and enhances my powerlifting sessions. Stuff like throwing a shot put, or a medicine ball, as long as it isnt too heavy, should also be fine, as there is not really any eccentric component, and it is fun and develops some co-ordination. Another element is nutrition. If you are not eating enough, you simply are not going to recover from extra GPP work. I know for smaller guys that compete at lower weight categories it is a bit of a concern with over-eating, but trust me with extra GPP you can eat ALOT more (John Berardi refers to this as the G-Flux phenomena). Eating appropriately is also extremely important, as if you are giving your body the wrong foods, instead of helping your body recover and grow, you are actually stressing it out even more Very well put! Nutrition and recovery modalities. Nutrition and recovery modalities. Nutrition and recovery modalities! -Eric
|
|
|
Post by erictalmant on Feb 12, 2009 12:39:40 GMT -5
I've got to week 5 of the 13 week beginner program, but my left shoulder just cant take DB Flyes anymore - that exercise really makes it grind and ache. Over the last few sessions I've found that a good alternative is to do cable flyes instead, as it still gives a really good stretch, but it doesnt hammer my shoulder. Substituting develomental SPP exercises is not as crucial as changing the rest of the program. Basically the programs can be read and interpreted this way: Dumbbell flyes=any chest movement that works the pecs Tricep pressdowns=any tricep movement that works multiple heads of the tricep And so on and so forth. If something hurts, then keep the spirit of the exercise and find a way around it. Just don't get crazy and start changing the supplemental S.P.P. exercises or the competition exercises just yet. -Eric
|
|
|
Post by erictalmant on Feb 12, 2009 12:34:10 GMT -5
Hi guys, I'm new to this forum and new to the Sheiko style of training.I have been training for about 7 years mostly BB and general strength training, you know always trying to get bigger and stronger, now focusing on power lifting. In the past have followed the Westside Basic Template for about 12 months and while i did get stronger on all my max effort lifts, when it came time for test day no real increases. I think as a beginner ( in terms of power lifting) you need more practice on the comp lifts, and that's how i found out about sheiko (from Eric's Q&A at elitefts) . Anyway on to my question: Dave, i have just started your 13 week beginner cycle and have already managed to injure my lower back/glutes while squatting. I have been to the doc, he thinks its a muscle strain in the lower back upper glute area and he put me on anti inflammatory for the swelling/pain which are helping. Dave, since i want to restart the cycle next week (Monday 9th Feb) can you recommend anything to help rehab the area so i can squat/dL asap, and if i am unable to squat/dL next week, how do you recommend i arrange the cycle to continue the benching and what lower body exercises should i include to minimize muscle loss and strength loss from my squat/dl. Thanks in advance Dave. Greetings and welcome to the forum! Keep in mind I'm not a doctor. Rest and walking will do wonders for your injury. In addition, make sure your current maxes are accurate to begin with. I always suggest to every lifter I work with, take a day and test your lifts and this becomes our starting point. Something you could do until you get better is, only work up to a percentage level where you don't have a great deal of pain and stop there. For example, if the sets at 50% don't cause you any pain. Try 60%. If the pain level there is too much stop your sets there. It's all by how you feel. Good luck and keep me posted..Dave's recommendation is spot on. Lots of walking, stretching, and recovery modalities and then test the waters. As soon as you feel pain, terminate the exercise. But as Dave said, we are not doctors so proceed with caution and a level head.
|
|