Boris Sheiko's SPP List

[benburgess]

Well call me a Borisnerd but i went through the online translation yesterday and tried to get a hold of what the big man reckons SPP is all about.

Here's the list:

SQUAT

SUPPLEMENTAL

Pause Sq
Box Sq
Fr Box Sq
DE Sq
Slow Sq
Front Sq
Wide Front Sq

DEVELOPMENTAL

Zercher Lunge
Front Lunge
Hack Lunge
Duck Foot Sq
Negative Sq
Belt Sq
Sq Lockouts
Crouch Sq ?
Sq with Chains
Smith Machine Sq
Leg Press
Leg Extension
Ham Curls
Sq Jumps
Depth Jumps
Box Jumps
Calf Raises
Snatch Grip High Pulls
Snatch Grip High Pulls from Boxes
Seated High Pulls ?
Hyperextensions/Weighted in various ways
Seated GM

BENCH

SUPPLEMENTAL

Wide Grip High-touch Bench
Medium Grip Bench
Close Grip Bench
Bench over Foam (arch)
Flat Back Bench
Slow Bench
3-5 sec Pause Bench
Rvs Grip Bench
DE Bench
Negatives
Lockouts
Bench with Chains

DEVELOPMENTAL

Incline Bench (high touch)
Decline Bench (low touch)
Incline OHP
OHP
Behind-the-neck Press
Push Press
Seated OHP
Seated Behind-the-neck Press
Alternate DB OHP Standing
Alternate DB OHP Seated
DB Bench
Nosebreakers
Pec Deck
Flyes
Incline Flyes
Weighted Dips
Weighted Pushups
Wide Grip Weighted Pushups
Bench Dips
Pushdowns
Curls

DEADLIFT

SUPPLEMENTAL

Defecit DL
Pulls to Knees
Pause Pulls to Knees
Pulls to Knees + finish
Pulls to Knees + Mid Thigh (2 Stops)
Pulls from Boxes + Slow Eccentric
Pulls from Boxes (BTK)
DL Lockouts
Pulls from High Boxes (ATK)
Snatch Grip Pulls from Boxes

DEVELOPMENTAL

Snatch Grip Pulls
Pulls with Chains
High Pulls
Shrugs
Belt Sqs
Seated Pulls ?
GM’s
Stiff Leg GM’s
Seated GM’s
Hyperextensions/Weighted Hypers
Roman Chair Situp
Decline Situp
Leg Raises


This aint gospel lads and lasses cos some of them words in the book come out of the translator right funny, but I reckon I worked out most of 'em. The ones with a ? are pure stabs in the dark though.

[benburgess]

Here's a question for Dave or Eric about the supplemental/developmental thing...

The developmental movements are the ones that can be chosen to be used at the end of the workout, with lighter weights, right? This seems clear as they are prescribed often in the programs (e.g. GM's or lunges).

So when are the supplemental ones used? It seems that they are also in the programs, often in the 'main body' of work, e.g. pulls to knees, then full pulls. Is it the case that these supplemental SPP movements would be subbed in the programs to suit a lifters needs or weaknesses?

e.g. the program as written has a lifter doing full pulls, then bench, then pulls from blocks. Lets say a lifter is great at lockout but weak off the floor. Would defecit pulls be subbed for pulls from blocks (both supplemental SPP movements)??

[erictalmant]

Ben:

I should be able to get to this thread either later tonight or sometime over the weekend.

Good questions!

[davebates]

Dec 19, 2008 11:36:29 GMT -5 benburgess said:

Here's a question for Dave or Eric about the supplemental/developmental thing...

The developmental movements are the ones that can be chosen to be used at the end of the workout, with lighter weights, right? This seems clear as they are prescribed often in the programs (e.g. GM's or lunges).

So when are the supplemental ones used?

This is a great question, one which I do not have the answer for sure. Before you decide to change anything I would do the program as written at least twice. If you get the same results (no progress) The perhaps i would look into trying something different. This has been the case for me for sometime, so what I can tell you what I have been trying is, on the second round of either bench or squat I have been using a supplemental exercise The results seem promising, but I will not know for sure until I can repeat the results every time. The deadlift portion of the program I have left alone, I have not seen anyone who has not made progress the way it is written.

It seems that they are also in the programs, often in the 'main body' of work, e.g. pulls to knees, then full pulls. Is it the case that these supplemental SPP movements would be subbed in the programs to suit a lifters needs or weaknesses?

e.g. the program as written has a lifter doing full pulls, then bench, then pulls from blocks. Lets say a lifter is great at lockout but weak off the floor. Would defecit pulls be subbed for pulls from blocks (both supplemental SPP movements)??

All I can tell you is try it, let the readers know how it works for you. I would keep the competition exercises in the order as written as well as the percents used on the exercises.

[joeldibattista]

Good stuff Benny mate.

[Deleted]

Very helpful Ben - thanks and exalted.

[erictalmant]

Classification of Exercises:


Competition Exercises
Special Preparatory Exercises
General Preparatory Exercises

The competition exercises are the actual exercises of the sport competition i.e. the squat, bench press, and the deadlift. The powerlifting competition exercises play an obvious important role in one’s training since without them it is impossible to fully provide the athlete with the specific requirements of the squat, bench press, and the deadlift.

Special preparatory exercises are made up of components and variations of the competition exercises. They are very similar in regards to the form and the character of the abilities displayed. Depending upon the primary emphasis of the SPP exercises, we can further categorize to supplementary and developmental.

Supplementary SPP exercises: Designed to help the athlete master the form of the movement. These exercises, depending upon their coordination demands, methods of training and amount and type of resistance improve and solidify the development of the necessary physical qualities and *should* greatly contribute to perfecting technical mastery. Since athletes lift heavy weights and work at great power, this group-along with the competition exercises-is the fundamental group in the powerlifter’s training.

Examples of Supplementary SPP Exercises: Can all be found in the Sheiko Book in each section i.e. squat, bench, deadlift.

Squat: box squats, front squats, squatting with tempo and form manipulations
Bench: wide grip, board presses, close grip bench, tempo manipulations, etc.
Deadlift: DL from deficit, to the knees, from blocks (rack lockouts), tempo manipulations

Developmental SPP exercises: Emphasize the development of physical qualities that contribute to the execution of the competition exercises. They can be done with barbells, machines, with kettle bells and other types of resistances (bands and chains). For the most part they have a local effect, are executed with smaller weights, and thus the power developed is comparatively small. Thus the training parameters need to be quite different than the competition exercises.

Developmental exercises also serve as additional means in physical preparation (GPP) but not limited to this role. They should always be executed with a large range of motion (and in all directions) in the joints to have a positive impact on the development of the tendons and ligaments-very important! The strength of tendons and ligaments increases slowly when compared to muscle which can affect speed-strength which can result in injury. That is why it is recommended to devote training time to strengthening the tendons and ligaments by doing voluminous work (comparatively) with low intensity.

In order to properly and accurately evaluate training the exercises in the first group (competition and supplementary) are counted as fundamental loading and the second group (developmental) is considered as additional. They are both calculated and analyzed separately.

General Preparatory Exercises: These are the most extensive and most diverse group of training “exercises”. This is where the powerlifter becomes athletic and maintains that athleticism in general ways as well as specific ways inherent to powerlifting.

Functions of G.P.P.: 1)”The formation, strengthening, or restoration of the skills which play an auxiliary role in sport perfection”.
2)”As a means of educating abilities, developed insufficiently by one’s sport which preserves or raises the general work capacity”.
As active rest, assisting the restoration processes after significant specific loading and counteracting the monotony of one’s training”.

General Preparatory Exercises for weightlifters/powerlifters: Acceleration runs of 400-1000 meters, jumping exercises, track and field exercises (shot put, hammer, etc.), kettle bell exercises, strongman exercises, gymnastics, acrobatics, sport games (basketball, soccer, football, etc.), cycling, mountain biking, rowing, swimming, hiking, skiing, etc. The objective is to be active and athletic and hone skills that powerlifting does not touch.

[erictalmant]

Dec 19, 2008 11:36:29 GMT -5 benburgess said:

Here's a question for Dave or Eric about the supplemental/developmental thing...

The developmental movements are the ones that can be chosen to be used at the end of the workout, with lighter weights, right? This seems clear as they are prescribed often in the programs (e.g. GM's or lunges).

So when are the supplemental ones used? It seems that they are also in the programs, often in the 'main body' of work, e.g. pulls to knees, then full pulls. Is it the case that these supplemental SPP movements would be subbed in the programs to suit a lifters needs or weaknesses?

e.g. the program as written has a lifter doing full pulls, then bench, then pulls from blocks. Lets say a lifter is great at lockout but weak off the floor. Would defecit pulls be subbed for pulls from blocks (both supplemental SPP movements)??

Yes, the developmental exercises (described above) use lighter loads. However, good mornings would be considered supplemental SPP for the squat and deadlift.

I think my post above will also clarify the other part of your question.

At some point, if a lifter is absolutely and positively certain that they are stronger in one area and weaker in another then substitutions such as the one you suggested above can certainly be made.

The reason why Dave suggests to just do the programs as written for 1-2 cycles (I say much longer) is because you may not necessarily be muscularly weak so much as you are not that neurologically efficient. Your body may not know the movement as well as you *think* it does.

It takes a good 2-4 years to perfect skill in movement. Has anyone on here done this? Can anyone on here say that their movement patterns are excellent? Walk before you decide to run.

[spsfw]

great post Eric

[benburgess]

Yep, some great info there Eric.

Dec 20, 2008 9:37:36 GMT -5 erictalmant said:

At some point, if a lifter is absolutely and positively certain that they are stronger in one area and weaker in another then substitutions such as the one you suggested above can certainly be made.

Would you say, then, that this could be extended to not only where lifters are weak, but what they require from their training? e.g. a shirted bencher requires strong triceps for the lockout. Lets say the cycle they are following has them raw benching twice in the same session. It seems to me that switching the 2nd bench movement for one of the supplemetal SPP movements that hits the lockout harder (e.g. bench with chains) would be sensible.

The reason why Dave suggests to just do the programs as written for 1-2 cycles (I say much longer) is because you may not necessarily be muscularly weak so much as you are not that neurologically efficient. Your body may not know the movement as well as you *think* it does.

This is gold. Is there a way of determining between muscular weakness and neurological inefficiency then?

[erictalmant]

Dec 21, 2008 9:46:22 GMT -5 benburgess said:

Yep, some great info there Eric.

Dec 20, 2008 9:37:36 GMT -5 erictalmant said:

At some point, if a lifter is absolutely and positively certain that they are stronger in one area and weaker in another then substitutions such as the one you suggested above can certainly be made.

Would you say, then, that this could be extended to not only where lifters are weak, but what they require from their training? e.g. a shirted bencher requires strong triceps for the lockout. Lets say the cycle they are following has them raw benching twice in the same session. It seems to me that switching the 2nd bench movement for one of the supplemetal SPP movements that hits the lockout harder (e.g. bench with chains) would be sensible.

The reason why Dave suggests to just do the programs as written for 1-2 cycles (I say much longer) is because you may not necessarily be muscularly weak so much as you are not that neurologically efficient. Your body may not know the movement as well as you *think* it does.

This is gold. Is there a way of determining between muscular weakness and neurological inefficiency then?

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.

To your second point: this is tough to quantify because it varies from lifter to lifter. Let me think on this one because it might be more than just a lifter's classification. I will need to go back and review my notes.

[benburgess]

Dec 21, 2008 18:14:12 GMT -5 erictalmant said:

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.

To your second point: this is tough to quantify because it varies from lifter to lifter. Let me think on this one because it might be more than just a lifter's classification. I will need to go back and review my notes.

1. Cool, I happen to agree as it goes. I just used bench with chains as an example as it is one of the few movements in the Bench Supplemental list that does overload the top end.

2. Again, cool, and take your time. I'm just curious although not bi-curious. I guess it would be useful to know though.

[erictalmant]

Dec 22, 2008 12:41:52 GMT -5 benburgess said:

Dec 21, 2008 18:14:12 GMT -5 erictalmant said:

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.

To your second point: this is tough to quantify because it varies from lifter to lifter. Let me think on this one because it might be more than just a lifter's classification. I will need to go back and review my notes.

1. Cool, I happen to agree as it goes. I just used bench with chains as an example as it is one of the few movements in the Bench Supplemental list that does overload the top end.

2. Again, cool, and take your time. I'm just curious although not bi-curious. I guess it would be useful to know though.

I just might have something soon that would allow one to perhaps quantify their degree of neurological efficiency. I will post it up here when I believe it is finished.

[robwhite]

Does anyone have any idea what kind of loads i should be using for the good morning, as a % of either the squat or deadlift?

[Deleted]

[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.

[davebates]

Jan 27, 2009 7:17:05 GMT -5 robwhite said:

Does anyone have any idea what kind of loads i should be using for the good morning, as a % of either the squat or deadlift?

Yes, it's up to 40% of your current squat max

[robwhite]

Great, cheers Dave.

In terms of the other SPP Accessory work, i I know Eric gave 10% of his bench as an approximate load for the DB flyes, and i'm using a recommendation by Christian Thibaudeau for the lunges which is 40% of the squat.

Any recommenations for dips? I'm currently doing them with a 10kg plate strappd to me.

[Deleted]

great list. I can tell other posters that I have had wonderful success with front squating as my SPP squat.

Dave, I noticed there is no Rev Band Bench on the list. I was wondering if it was an oversight or deliberate abscence. If an oversight, what are your thoughts. I've seen some info written on it, but nothing clear in terms of numbers, band anchor heights (and so forth). I suppose the reason for this is there are to many variables (arm length, grip, band selection).

[davebates]

Jan 28, 2009 4:47:31 GMT -5 robwhite said:

Great, cheers Dave.

In terms of the other SPP Accessory work, i I know Eric gave 10% of his bench as an approximate load for the DB flyes, and i'm using a recommendation by Christian Thibaudeau for the lunges which is 40% of the squat.

Any recommenations for dips? I'm currently doing them with a 10kg plate strappd to me.

not % wise. I would say as long as it does not affect your main training sessions, you should be fine with whatever weight you decide to use.

[davebates]

Jan 29, 2009 12:42:16 GMT -5 @djstarer said:

great list. I can tell other posters that I have had wonderful success with front squating as my SPP squat.

Dave, I noticed there is no Rev Band Bench on the list. I was wondering if it was an oversight or deliberate abscence. If an oversight, what are your thoughts. I've seen some info written on it, but nothing clear in terms of numbers, band anchor heights (and so forth). I suppose the reason for this is there are to many variables (arm length, grip, band selection).

I don't think Boris worked with bands.
It opens a whole new area to explore to see what works and what does not.