Post by benburgess on Sept 25, 2011 16:34:59 GMT -5
I don't think Sheiko is a good fit for the kind of abilities you want to develop for rugby. I have thought you would want explosive power, size and to leave some energy for conditioning work. Sheiko training will make you very good at grinding out the powerlifts but won't be ideal for developing the stuff above
Ok, I have read that thread, but I don't see how adding chin-ups between sets would be a "very very bad idea". I am very proficient at chins so I doubt 100-odd reps a week would negatively effect my training. Can you explain why it is a bad idea?
1. I am assuming you have not run Sheiko before (or not for a long time). You might be good at chins but most people are shocked, at least initially, about the amount of volume in a Sheiko cycle. Adding in another 150 reps a week would likely make this worse IMO. No matter how good you are at them I think it would affect your DL (you will probably be doing more pulling than you are used to anyway) and your overall recovery. You will already be likely be in the gym for 2-3 hrs a time so adding in another half hr for chins would increase this further and eat into restoration.
2. You already have available slots for SPP and GPP work. Lots of them, so there’s no need to add in more. GMs, RDLs, DB Press, Incline Press etc. are examples of SPP exercises that could be chosen. Similarly, Flyes, Triceps, Biceps etc. are all examples of GPP excersises that could be chosen in these slots. Sheiko has said that each athlete should select exercises in these slots which are appropriate to their needs. Search something like “SPP list” on this forum for a post containing the different SPP / GPP exercises listed in Sheikos book. They give examples, but you have plenty available spaces to choose upper back stuff if you need it.
3. This is the main one….there is a ton of benching in all the Sheiko cycles. You need to balance this degree of internal shoulder rotation with external shoulder rotation exercises. People sometimes over-simplify this IMHO and think “press = internal rotation, back work = external rotation” but it aint always the case. Flare your lats…what happens? Shoulders rotate inwards. For the most part, chins develop internal rotation of the shoulders. I am someone with pretty fruity shoulders who does need to include a lot of external rotation work but chins is not the way to go IMHO, these will only make you worse. Chest supported rows, T-bar rows, seated rows, DB rows etc. are better choices, i.e. horizontal pulls which involve retraction/depression of the scapulae.
4. For an example, here is how I set my GPP / SPP choices. These are obviously unique to my needs but you should be able to see how I balance out internal/external rotation for my bad shoulders (I run a 4-day CMS cycle):
according to wade hooper who stated that he was told this by sheiko himself, the pulls to knees are meant to be paused at the knee and then finished. Also when you get good at pausing below your knee your are supposed to add a second pause during the lift.
In Sheikos book he lists various pull-to-knee type excersises with pauses at different heights and with 1,2 an (IIRC) even 3 pauses
What joel is suggesting is that you peak between now and the comp, get new maxes then use those maxes in another build up before the comp (ending on comp day). It's a solid plan. They are just 2 ways of arriving at the same place
Post by benburgess on Aug 15, 2011 16:51:29 GMT -5
Just make it feel like the relevant %'age. I.e if it's meant to be 80% but you feel like you could do twice as much as what you've got on the bar, add more. If it feels like a 1rm, take some off. 80% should probably be something like a 6-7rm