Deleted
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Post by Deleted on Sept 16, 2012 18:03:21 GMT -5
Hello all,
I'm new to sheiko. I've run 29 a few months ago and currently almost finished with 29 again. Normally I take a full week off before my meets and program 32 doesn't look like it suggests this. Or is 32 enough of a deload to go straight into the meet with a few days rest? Any thoughts?
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0ni
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Post by 0ni on Sept 16, 2012 21:29:52 GMT -5
32 is a 4 week taper
Personally I'm not too strong so I just run the last two weeks of 32 with the meet on Saturday.
The advantage of a longer taper is for stronger people because their tendons need to recover as well as the muscles. A week off is plenty to peak for a lot of people but the 4 week taper allows the tendons to recover so you don't blow your shit up
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Post by superaveragebro on Sept 18, 2012 15:03:40 GMT -5
Depends a lot if you do the skills evaluation! If you do it, and you go balls out as is intended in the original Shieko, then you certainly need the 4 weeks cause you are maxing out twice in 21 days so you need the extra rest. If you skip that, 2 weeks is plenty. Especially with these reduced volume versions which Dave Bates came up with.
I still beleive that 32 was intended to be performed right after 29-30-31. And these shieko originals when performed back to back constitute a ton of volume and are for athletes who in my opinion have over 5 years experience in this sport and have been doing Sheiko training for some years. In that case, that is if you have performed 29-30 and 31 back to back, you definitely should go for the whole 4 weeks of 32 cause your body would be in a state of over-training. ( I call it the accumulation phase), that is a training phase which has the purpose of making you over-train to create a stimulus for adaptation and overcompensation which happens during a period of less intense training (which would be the 32 program).
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Post by joeldibattista on Sept 19, 2012 16:55:40 GMT -5
Yes, that is correct. 29>30>31>32 is a 4 month cycle from the old Irbis website. I can tell you that you would be feeling quite sorry for yourself after that one! You would welcome the deload for sure.
My experience running Dave's routine (and #37) is that you don't need as much of a deload an can come in underdone if you run the whole #32.
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Deleted
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Post by Deleted on Sept 21, 2012 22:06:54 GMT -5
So I am planning 29, 30, 31 leading up to my meet. I was thinking of doing the first 2 wks of 32 and then taking my week off
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Post by superaveragebro on Sept 23, 2012 14:31:00 GMT -5
I don't understand. What do you plan to do exactly? Follow my training log on www.powerliftingmalta.com/blog/So I am planning 29, 30, 31 leading up to my meet. I was thinking of doing the first 2 wks of 32 and then taking my week off |
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Deleted
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Post by Deleted on Sept 27, 2012 22:43:27 GMT -5
3weeks out from meet I would start 32 and do first 2 wks, then take a full week off before the comp like I usually do
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Post by superaveragebro on Sept 30, 2012 4:16:07 GMT -5
ok I got it now. Beleive me 4th week of 32 won't tax you at all, but you still get the added benefit of practicing the technique. I used to take 5 days off too before a comp. I now run Shieko all the way up to the comp. 32 is a tapering phase. 3weeks out from meet I would start 32 and do first 2 wks, then take a full week off before the comp like I usually do |
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Deleted
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Post by Deleted on Oct 1, 2012 9:01:47 GMT -5
Thanks for reply. I will probably try that and taper with weeks 3/4. I don't think I have enough time to fit in a full 32, but as long as I hit the skills assessment more than 2wks out I should be o k
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