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Post by Deleted on Jan 1, 2009 22:44:48 GMT -5
I've seen and even incorporated pause squats, varying bar positions and stances into my Sheiko cycles. What's everyone's thoughts/experience with front squatting as either your primary or secondary squat choice for an off-season sheiko routine?
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Post by Deleted on Jan 2, 2009 1:41:49 GMT -5
I squat reasonably wide and pull sumo so I find little benefit in front squats. I have tried using box squats in place of front squats which has helped my deadlift.
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Post by benburgess on Jan 2, 2009 5:40:22 GMT -5
I squat reasonably wide and pull sumo so I find little benefit in front squats. I have tried using box squats in place of front squats which has helped my deadlift. Same here. I can see how front squats might be useful for a conventional puller but unless you squat olympic style or have a massive quad weakness, I'd have thought just plain old squatting would have more carryover to your squat. |
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Post by davebates on Jan 2, 2009 22:29:35 GMT -5
I've seen and even incorporated pause squats, varying bar positions and stances into my Sheiko cycles. What's everyone's thoughts/experience with front squatting as either your primary or secondary squat choice for an off-season sheiko routine?
Hmmm interesting. I think it depends on what you feel needs to be improved.
Front squats- help develop the front of the legs as well as helping one with a "sagging back" (Or to hold the arch in the squat)
Box squats- "help with the squatting technique"
Pause squats- "actively acts on the front surface of the thighs and buttocks"
If I were going to try any of these I think I would have maxes established for what movement you want to do. In addition, I would make it the second session of the program. for example: if the day calls for squat, bench, squat (change the second exercise)
Keep in mind I would not change anything until you are sure it will help. In addition, change only one thing at a time so if you do get improvements, you know what worked..
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Post by robwhite on Jan 16, 2009 6:03:40 GMT -5
I've seen and even incorporated pause squats, varying bar positions and stances into my Sheiko cycles. What's everyone's thoughts/experience with front squatting as either your primary or secondary squat choice for an off-season sheiko routine? Isnt this 'Exemplary 6' program that Eric posted on EliteFTS aimed at off-season training with some of the variations you are looking for? www.elitefts.com/sheiko/exemplary_6.htm |
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Post by benburgess on Jan 16, 2009 13:38:14 GMT -5
I could be off, but i'm really not sure the term "off season" applies to Sheiko training. If you're a powerlifter, you're either training to get stronger and improve your numbers on the powerlifts, or you're peaking for a meet to test how strong you have got at the powerlifts, right?! When is the offseason? On another forum there was the topic "how many meets a year do you do?" The average answer was 3-4. I remember Dave saying that he had found the optimum block of prep+peak cycles to be ~13wks. So if there are 3 meets a year, with say a weeks rest or conditioning after, thats 42 weeks. Results show following Sheiko routines makes you stronger. Even if there are 10 wks of the year left and this is the 'off season', why would you not be following classic Sheiko routines in this time if you aim is to get continually stronger? Not being argumentative just chewing the high-purine fat...  |
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Post by joeldibattista on Jan 16, 2009 22:38:52 GMT -5
I agree completely Ben.
The only other things I would consider doing in those few weeks in a year that are "left over" are:
- Resting, which I have found are good for those niggles that build up and also getting motivated to get back into training
- Or doing something that is not PL specific, wether it be GPP of some description or a bit of training for some other lifts
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Post by benburgess on Jan 17, 2009 5:20:38 GMT -5
I agree completely Ben. The only other things I would consider doing in those few weeks in a year that are "left over" are: - Resting, which I have found are good for those niggles that build up and also getting motivated to get back into training - Or doing something that is not PL specific, wether it be GPP of some description or a bit of training for some other lifts Yep, they were the only things I could think of too. I occasionally take a week to just do whatever I fancy in terms of excersise selection just to keep it fresh and interesting but this is what i generally do in the rest week following a meet. |
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Post by robwhite on Jan 19, 2009 9:22:02 GMT -5
Fair points well made. So where would the program i linked to in my previous post be used then, and / or by who?
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Post by benburgess on Jan 19, 2009 13:54:52 GMT -5
Fair points well made. So where would the program i linked to in my previous post be used then, and / or by who? Again I might be wrong mate, but I think that program is designed for young lifters who are just getting into the game. I guess thats why the box sq is in there (good for teaching them proper depth & to sit back) and why the excersise selection is so varied - its trying to target the whole body in a variety of movements to get it prepared for powerlifting training. |
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Post by robwhite on Jan 20, 2009 9:09:53 GMT -5
Ah, ok. I am still a little unclear as to how some of the Sheiko programs Eric linked to on EliteFTS are meant to be used. I'm sure i will learn as i go along.
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Post by benburgess on Jan 20, 2009 15:01:49 GMT -5
If you are who i think you are you are doing alright anyway! Rob White 75 who lifted against Phil and Rod at the British?
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Post by robwhite on Jan 23, 2009 6:41:48 GMT -5
If you are who i think you are you are doing alright anyway! Rob White 75 who lifted against Phil and Rod at the British? Nah, not me mate. I've onyl been powerlifting a few years - i did the BWLA Greater London Championships in 2007, and then had a long-standing illness for most of last year so i couldnt compete. Looking to compete again the end of this year. I'm a 3rd class lifter, so really not that great. ;D Rob White is quite a common name. |
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