Sheiko Question

[SourcesScott]

Is it really that important to start with #29? I was thinking of just starting with #37 and repeating it a few times, then running #32.

[Kratos89]

I guess you don't have to, but I probably would.

Also, are you using #32 to peak for a meet?

[SourcesScott]

I guess you don't have to, but I probably would.

Also, are you using #32 to peak for a meet?

No I was just going to use it to text my maxes after awhile. I don't have a meet till novemeber.

Would you recommend me running it differently?

[Clutz15]

Theoretically you can run the sheiko templates in any order you want. They are all independent preparatory cycles irrelevant to each other. Generally beginners to sheiko are suggested to do 29 first because is has the least total volume relative to the other numbered cycles. If you have experience with volume training starting with something other than 29 will be perfectly fine. 32 is the competition prep cycle and you can certainly run it leading up to a "mock meet" type day to reassess your numbers just make sure you've ran atleast 2 preparatory cycles before hand to give your body enough time to adjust to the style of programming. Good luck with it!

[SourcesScott]

Theoretically you can run the sheiko templates in any order you want. They are all independent preparatory cycles irrelevant to each other. Generally beginners to sheiko are suggested to do 29 first because is has the least total volume relative to the other numbered cycles. If you have experience with volume training starting with something other than 29 will be perfectly fine. 32 is the competition prep cycle and you can certainly run it leading up to a "mock meet" type day to reassess your numbers just make sure you've ran atleast 2 preparatory cycles before hand to give your body enough time to adjust to the style of programming. Good luck with it!

Thanks for the input! I guess ill just run 29 anyways. Ill try 29,37,37,32

[Kratos89]

Thanks for the input! I guess ill just run 29 anyways. Ill try 29,37,37,32

I'd go 29, 30, 31, 32.

[Clutz15]

I'd go 29, 30, 31, 32.

Whys that?

[SourcesScott]

I'd go 29, 30, 31, 32.

Also curious why that?

[superdude101]

Also curious why that?

29 to introduce you to the high volume, 30 is actually really high volume, 31 is a bit of an intensification block, and 32 is a peaking block.

I personally don't like 32 at all as the overall intensity is far too low and by the end of it I don't feel as primed to move heavy weights, but that might just be me.

[Clutz15]

29 to introduce you to the high volume, 30 is actually really high volume, 31 is a bit of an intensification block, and 32 is a peaking block.

I personally don't like 32 at all as the overall intensity is far too low and by the end of it I don't feel as primed to move heavy weights, but that might just be me.

Ok thats a fair reasoning, I assumed you'd have some dumb justification related to the numbers lol. 31 is actually a lower average intensity to 30 though. A more natural progression would probably be 30 to 40 but again if anyone has there own justification for doing them in a certain order I say go for it. Out of all the numbered programs 30 was probably my favorite, and I agree that I prefer to go into a meet with less of a taper than 32. This is actually a good reason to run 32 into a "mock meet" and see how your numbers compare to the skills evaluation at the start of 32.

[Dogmai]

29-30-31 were written as a prep cycle for a specific athlete so I wouldn't necessarily recommend them to everybody. 37 is the most balanced of the numbered cycles and was probably written as a customisable base template, much like the new 4 day universal appropriate cycle that is published on Sheiko's new website. There will be an official Sheiko forum launched in may which will offer a lot more information about the programming for different levels of athletes and customisation of programs.

Long story short: 37 is probably the best base to start from; 29 is easier but its not balanced (there seems to be a bit of a deadlift bias according to some); 30 has a hell of a lot more volume, especially on bench; and as mentioned about 31 is probably specifically written for intensification.

[superdude101]

I have run 29-37-last two weeks of 37-last two weeks of 32, going into a meet and it turned out fairly well with a shorter taper. I have also run 29-30-31-32, and ran it into Provincials and it ended up going terribly, I hit higher numbers at the Mock Meet a month before by a fair bit and felt week at the contest. Another meet I was in the middle of 30 and actually squatted 90% the Monday right before the meet, and walked away with a 30lb squat PR at the meet.

Recently at Nationals I ran things slightly differently and actually included heavy singles throughout the last two weeks of 32 (only did the last two weeks actually), and things turned out well, hit small PRs, didn't hit any of my thirds but I was a little weak from the 10lb weight cut.

[Dogmai]

I have run 29-37-last two weeks of 37-last two weeks of 32, going into a meet and it turned out fairly well with a shorter taper. I have also run 29-30-31-32, and ran it into Provincials and it ended up going terribly, I hit higher numbers at the Mock Meet a month before by a fair bit and felt week at the contest. Another meet I was in the middle of 30 and actually squatted 90% the Monday right before the meet, and walked away with a 30lb squat PR at the meet.

Recently at Nationals I ran things slightly differently and actually included heavy singles throughout the last two weeks of 32 (only did the last two weeks actually), and things turned out well, hit small PRs, didn't hit any of my thirds but I was a little weak from the 10lb weight cut.

You can get away with shorter tapers on shorter prep runs such as the one you mentioned. You develop less accumulated fatigue and therefore need less time to taper and supercompensate.

Boris doesn't recommend maxing out beyond the skills day during tapering as it creates too much cns fatigue.