Is there any protocol to what order the Sheiko nubmers should be run? I see a lot of people recommend 29/37/32. But theres a lot more programs than those 3.
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Thread: Sheiko program training order?
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11-06-2012, 06:15 PM #1
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11-06-2012, 07:16 PM #2
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11-06-2012, 08:14 PM #3
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Read this shiznittle:
http://thepursuitofstrength.blogspot...ining.html?m=11st Strongman Competition May 3rd, 2014
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11-06-2012, 08:38 PM #4
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OP, it seems that #29 and then #37 is recommended because that's what Eric Talmant recommended over at EliteFTS. People do eventually (after gaining experience) make their routine. For example, Butty over at Manhaven Project ran #37, #31, #40, #32.
I question this source before of this:
"What I have deduced is that #29, #29 version 2, #30 and #31 are preparatory cycles."
"Cycles #37, #39 and #40 are preparatory cycles that are more advanced than #29-#31."
#37 more advanced than #30? You don't hit 85% of your 1RM in #37 until week 4 and the volume is way less but in #30 you hit 85% of your 1RM in the first week plus you hit some squat singles and the volume is the highest out of the numbered routines. Not sure what makes #37 more advanced.“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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11-08-2012, 08:59 AM #5
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11-08-2012, 09:52 AM #6
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Some people at BMF Sheiko said that #30 and #40 are for Class 1 lifters (I'm assuming they're using the Russian classification chart since this is a Russian program).
Here's the classification chart:
http://www.reactivetrainingsystems.c...fication-chart
The amount of reps in each cycle:
#32, 543 reps
#39, 921 reps
#29, 981 reps
#37, 1110 reps
#31, 1136 reps
#40, 1220 reps
#30, 1257 reps
A handy little thing from a site:
How do I run multiple consecutive cycles of Sheiko?
Sheiko cycles have periodized volume. There are multiple ways you can 'stack' them.
You could run the same cycle consecutively, as in #29, #29, #29, etc.
Or you can modulate volume by going through different cycles:
- increasing volume for 3 cycles, then a peaking cycle at the end: #29, #37, #40, #32.
- modulating volume up and down, then a peaking cycle: #29, #37, #39, #32
- increasing volume for 3 high volume cycles, then a peaking cycle: #37, #40, #30, #32
- and so on...
How you cycle the programs, ultimately, is up to you.“Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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11-08-2012, 11:56 AM #7
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11-08-2012, 02:27 PM #8
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11-09-2012, 06:26 AM #9
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29/30/31/32
29/37/37/37
If you are not close to a meet there is no point in running 32. I can tell you from experience that 30 and especially 40 are absolutely brutal. I would do #29 first and then run consecutive cycles of 37 each time raising my maxes 6.25lbs. From what I gather and I have spoken to the Sheiko God ChaseT that #37 is a more functional program than 29. Another variation is 29/30/31 and then on to 37. There are a number of ways to order them but choose 40 at a later time. The guys at BMF are not as knowledgeable as you think. I have never heard of a #29 version 2 from the article.Death is winning. Do something.- Sam Boyd
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