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Post by erictalmant on Feb 12, 2009 12:31:39 GMT -5
I watched the dvds today. Fantastic resource- definitely worth getting if you are serious about Sheiko training. I have quite a few powerlifting dvds- this is by far the most informative I have seen. Thanks for the feedback on the DVD's. I really do feel that anybody interested in this type of training stands to benefit tremendously from watching them and taking notes and so forth. I am glad that you enjoyed them.! Eric
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Post by erictalmant on Jan 28, 2009 16:44:45 GMT -5
Just a quick note to say that things have been quite busy on my end these past 2 weeks. I plan on getting on here as soon as I am past a few more deadlines-hopefully this week.
Thanks for your patience!
Eric
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Post by erictalmant on Jan 28, 2009 16:43:25 GMT -5
I have more work than anticipated with Raw Unity as we have some very interested sponsors and opportunities. I will be on these boards as soon as I can.
Eric
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Post by erictalmant on Jan 19, 2009 8:23:03 GMT -5
I don't see my choice listed...
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Post by erictalmant on Jan 15, 2009 18:50:51 GMT -5
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Post by erictalmant on Jan 11, 2009 15:04:00 GMT -5
Based on my knowledge of the Soviet rating system from back in the 60's-80's, the first chart that was made for powerlifting that Sheiko references works well for raw lifting today.
Take for example what it takes to be an MSIC in the 75K class (1520 total). To be an MSIC, that means that you are basically your country's national champion or at least second in your weight class and that you belong on a true national stage. In the United States, the only lifter that I know of right now that can do a raw total like that is Wade Hooper and maybe Tony Conyers.
The chart does check out. Many want to take the easy way out and claim a rank that they really do not deserve and that is fine. If they want to do that then more power to them. In my experience, the first chart made in Russia works 100% perfectly well for the raw lifters of today.
Eric
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Post by erictalmant on Jan 10, 2009 22:09:14 GMT -5
I have been experiencing very good results with 65-70% of my 1RM for 6 second pauses for singles.
It seems that in order to most effectively develop the strength at that particular joint angle that a pause of 6 seconds (but no longer than 8) seems to be optimum.
However, how much better 6 seconds at 70% may or may not be as compared to a higher percentage for less time is not clear.
Eric
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Post by erictalmant on Jan 10, 2009 22:03:41 GMT -5
Hey gang.
As I am sure many of you already know, I have been quite busy with organizing, training, and preparing for the Raw Unity Meet.
I will have more time to be much more active on this forum once the meet is over; but until then I will probably only be able to "pop in" from time to time.
If there is a particular thread or question that really requires my attention, please feel free to make that known to my coach Dave. He will then either email me the link to the question that needs addressed or call me to notify me which post it is.
So far I am pleasantly surprised at the amount of information that has already been exchanged.
I have a bit of a surprise and perhaps an exclusive for you guys as well. A Sheiko interview is in the works for an upcoming issue of PL USA. As more details develop I will be sure and keep everyone on this board posted.
Be well,
Eric
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Post by erictalmant on Jan 10, 2009 21:56:52 GMT -5
Dave, In your opinion or experience does it matter where in the training session you do the GPP/SPP excersises? Tonight I had the following programmed: Sq Bench Triceps Flyes (upper body GPP) Sq GM's (lower body developmental SPP) What i DID, as I always do, was: Sq Bench Triceps Sq Flyes GM's I.e. I left the GPP/SPP stuff till the end. I just find this easier mentally...somehow its comforting to get all the heavy work sets out of the way 1st, then have the last 20 mins or so knocking out the lighter, higher rep stuff. I never gave it a 2nd thought before tonight. By the way I am running your modified #37 at the moment and i think you've done a great job altering the loading on it, the sets feel great. I recognise the day 2 bench pyramids they are from the #30 or #31, right? Just with the volume tapering off a little quicker on the way back down? Thanks I think that if you get your ass handed to you on-say-the first round of squats and then you bench an then it is time to either squat again or do GPP for the bench, you may want to do the GPP for the bench for no other reason besides giving yourself some added "down time" for that second round of squats. However, if you are rocking and rolling then by all means save the GPP and SPP until the end. Good intuitive thinking! Eric
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Post by erictalmant on Jan 10, 2009 18:59:33 GMT -5
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Post by erictalmant on Jan 1, 2009 11:07:35 GMT -5
Hello again all. The raw footage from the September St. Louis seminar is now available on 4 DVD's. If you attended the St. Louis seminar then your price is only $15.00 before shipping. The price for those that did not attend the seminar will be $30.00 before shipping. Right now, this is only for the 3.5 hours that I spoke at the seminar. Mike and I may, at some point, offer a "package deal". In addition, I want to again emphasize that this is the "raw" footage from the seminar. In other words, no fancy things have been done to "dress up" the DVD. It is start to finish footage just the way that the attendees experienced it. Shipping options/prices will vary and we can work with what options you may want one-on-one. For each order I will accept either cashier's check, personal check, or PayPal. If choosing PayPal then I will send you an invoice based on your particulars (shipping preference, etc.) and your DVD's will ship once the invoice has been paid. If you are interested in purchasing a set then email me at etalmant@hotmail.com and I will either send you a PayPal invoice or my mailing address for checks. With each order I will email my entire PowerPoint presentation so that you can print it out at home which will make it easier for you to follow along as well as make your own notes in the margins, etc. If anyone has any comments or suggestions please do not hesitate to contact me. You all might want to also check out our new Sheiko Training forum which can be found here: bmfsports.proboards45.com/index.cgi?board=sheiko If you are new to the board you will have to register first. New registrations are usually approved within a few hours. Be well and Happy New Year! Eric
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Post by erictalmant on Dec 28, 2008 20:35:14 GMT -5
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Post by erictalmant on Dec 28, 2008 20:34:22 GMT -5
More on GPP:
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Post by erictalmant on Dec 28, 2008 10:07:48 GMT -5
Does the shieko program lend itself to helping put on muscle mass. I want to put on 8-10 #s to get myself closer to the top of my weight class and I know added size would help make me stronger. Has anyone noticed size gain doing this program? Would there be anything done differently if trying to put on size while trying to get stronger using this style of training. This is always a tough question to answer because there are so many other variables that contribute to one gaining muscle mass besides their training template. I wil say this: if you are eating adequately, etc. then you could make sure to do more SPP work in your program by perhaps adding an exercise or two and always do these exercises for 6-10 reps. That is the range that is most conducive for strength and muscle gains without sacrificing one for the other. Anything under 6 begins to focus more on strength with minimal size and above 10 reps starts to go the other way. I understand what you are saying but don't automatically assume that with added size comes new strength. Typically it does-but not always.
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Post by erictalmant on Dec 28, 2008 10:03:08 GMT -5
Once again I think this is the first time I am sharing this publicly, but I have been working with a few lifters that are getting great results from using a pair of Alan''s (Alan at APT) two-ply convict knee sleeves; or at least I think that is what they are called. They are black and white striped horizontally.
The feedback I am getting is that they provide a nice little boost in the bottom of the squat but they are not as aggressive or as time consuming as using a knee wrap.
Might be something to consider given your status of your knee not being 100%. You would get a little protection from not going raw but perhaps not as aggressive as a knee wrap.
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Post by erictalmant on Dec 28, 2008 9:56:57 GMT -5
Not as much as i should. If i get out for a walk with a few hill sprints or similar thrown in a couple of times a week i'm fairly happy. I should be doing this: 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. Yes-that is my recommendation and that template would be your goal. To just jump into all of that overnight would not be a good idea. You need to gradually work your way towards being able to do something very similar to this. Keep in mind that when it comes to GPP the most important thing is TOTAL TIME in minutes per week.
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Post by erictalmant on Dec 28, 2008 9:55:12 GMT -5
Surely you have seen my GPP recommendations for novices and rated lifters? ....right....? I skim read so probably not ;D Whats the difference for that and a CMS lifter? Im just over CMS for a 90kg (raw) now, how much difference will that make...? This is a tough question to answer because I am not there to assess your general preparedness. Some CMS lifters are in great shape and can move from one heavy work set to another on regular training days with only 2-3 minutes of rest. Others need much more than this and it is the latter that would probably stand to benefit more from the "cardio" kind of GPP that I recommend over the "weight room" GPP that Dave recommends. In other words, if you are a CMS and you got there by not being that conditioned (many lifters know if they are generally athletic and in good condition or not) then you have not "tapped that well" so to speak and could probably benefit greatly from increasing your general preparedness. However, if you are in pretty good shape already (can run a mile in under 7:30 or so-just an example; not a standard) and you seem to move through your workouts without having to take long rest breaks then perhaps you might benefit more from Dave's recommendations. What the Russians consider a CMS is not what it would mean here i America because we know that the Russian CMS is well conditioned because they have "come up through the system". The American/British/Whatever CMS could either be in great general shape or not. Make sense?
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Post by erictalmant on Dec 28, 2008 9:49:16 GMT -5
Ahh ok, so what percents do you use these for? Reps? Light. Light. Light. Light to the point that you and I could carry on a conversation very easily while you are doing all of this stuff. Dave takes more of a "weight room" approach to his GPP; as I tend to favor the old weightlifter's approach with more flexibility exercises, "cardio" work, etc. I will say this and I believe that this is the first time I have publicly posted this: but "older" lifters (say, those over 25) might seem to do better on GPP days with more of the weight room GPP than the "cardio" GPP. Might. The jury is still out on this one so everyone's input is greatly appreciated.
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Post by erictalmant on Dec 28, 2008 9:43:12 GMT -5
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 Did you say soccer ball??? ;D Re-read it: it says kicking the soccer ball
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Post by erictalmant on Dec 28, 2008 9:40:12 GMT -5
Eric on that note - what are your thoughts on implementing progressive angle resistance in to Sheiko? For instance, I have an extremely weak lockout, I can get anything out of the hole and past parallel but past that i hit a brick wall. This may be due to having long legs and being a light 90kg (6'1) What would you think of using a second round of squats from pins (maybe at sticking point initially ~ 10" from lockout) and progressively lowering the pin 1" each week using the squat 1RM? I ask merely as I have never really been a fan of anything but bar weight. I think that your logic is sound and "on paper" it is good enough to try out and see what happens. I am going to share a rare gem with you here. I believe that Louie Simmons *perhaps* misinterpreted the way that the Russians addressed one's mini max by accommodating resistance. Truth be told, the Russian weightlifters actually experienced great results by immediately loading that joint angle where one is weak with an additional load in a much different way than bands and chains. We tried this out on Dave in a bit of a crude way some time ago and it worked very well for him. First, we measured with the advanced Tendo the EXACT point where his strength curve slowed down; the exact point. So, we knew exactly how many inches off his chest was his "mini max". We then set it up to where weight immediately loaded onto the bar one inch below his mini max when he would bench press and it really strengthened him at that point. Perhaps Dave can jump in and elaborate on this more. However, the point of my post is that I believe that your idea is valid and you should perhaps give it a try to see how you respond. You can also at some point try to accommodate resistance in the manner I described above to see if it might address this for you as well.
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