"Powerlifting" (Sheiko): training program

A simple, but at the same time complex program "Powerlifting" Sheiko Boris Ivanovich differs strictness and restriction of the diet. This book provides answers to all questions not only young but also experienced athletes. The author is the authority in powerlifting, although not everyone understands and adheres to his program.

The main advantage is that there are exercises for different levels of training athletes, so that absolutely anyone can choose the most suitable mode for themselves. The basic rules immediately let people know what the load expects it in the future. Therefore, the author himself and other experienced athletes strongly recommend reading the book from the very beginning to the end, without avoiding entry and conclusion. Otherwise, the program will not be executed at a sufficient level, because of which it will not be possible to achieve the desired result.

Boris Ivanovich Sheiko

The title of deserved trainer of the USSR for powerlifting was rightfully received by Boris Sheiko. "Powerlifting" - this is his method of training for dischargers, which helps not only physically, but also morally fit in shape for the upcoming competitions. In total, several books have been published, where an experienced athlete and coach share their own unique exercise planning techniques for athletes.

Powerlifting Sheikko

This program provides for the unloading of athletes, in which the intensity of the loads is slightly reduced. Training in powerlifting Sheiko acts on the student system, that is, if nothing has been postponed for the past semester, then in a couple of days it will not be possible to learn. In exactly the same way, this technique is constructed: if, for a certain period of time, the athlete could not accumulate the strength to win the competition, then the last couple of weeks will not fix it either.

In fact, if you try to achieve the desired results in a few days after a long rest, this will only exacerbate the situation and deprive an already small amount of energy that will have to be rebuilt. It is necessary to clearly define and retain the moment when the athlete actually reaches the peak of his own physical fitness. In this case the coach will help best. After all, it is he who is obliged to convey to his ward the value of all the forces spent and to direct it to the right path.

Principles of the classification of exercises

This section contains the program of Boris Sheiko "Powerlifting." It is considered important, and it is recommended that it be considered in detail by both the youngest athletes and professionals who have already achieved considerable results in their activities. It tells about how the system of performing physical exercises is formed, and also how the loads are distributed among people with different levels of training.

Basic and additional exercises

Classification of physical exercises is a specific system of their distribution in clear groups, as well as subgroups. This distribution occurs solely on the basis of existing characteristics. The theory of physical education and "Powerlifting" Sheiko distinguish three main groups of exercises for any kind of sport:

1. Competitive.
2. Specially-preparatory.
3. General Preparatory.

The first group includes exercises that are included in the program of competitions and are used during training. The number of competitive includes the main: a squat with a bar, bench press on the bench (horizontal position), deadlift.

The second group is exercises, which are mainly aimed only at studying, and then improving, individual elements taken from the technique of the competitive group. In addition, thanks to a specially prepared system, athletes have the opportunity to develop their own physical qualities, which is very important for a professional athlete. Strength, stamina, flexibility and other qualities should always be present at a worthy athlete. The program includes feeding exercises: for squats, bench, traction.

It should be noted that any exercise is considered special-preparatory only if it contains fairly similar factors with the competitive.

Among other things, the second group is divided into supply and development exercises, depending on the direction. The first contribute to mastering the form and technique of movements, while the latter are directly aimed at developing those qualities of the athlete. It is worth remembering that the developing have a local effect.

Exercises from the third group are used to improve the overall level of physical fitness for the athlete, as well as for the development of individual muscle groups. The list of general preparatory exercises include: exercises with a barbell, acrobatic, on simulators, gymnastics, with weights, shock absorbers and dumbbells. All of them help the athlete to diversify. According to technical parameters, this group has significant differences from the previous two. Competitive and specially-preparatory exercises are considered to be the basis, and general preparatory exercises are only a supplement. From this it follows that it is necessary to analyze and adjust them under one's own power in different ways.

The bench press

This exercise is universal, as it is involved in two main groups. As competitive, it is performed exclusively on a horizontal bench. The bar is clearly fixed in the straightened hands and at the command of the judge it must be lowered to the chest, to make a visible pause, and then squeezed onto the straightened arms.

As a special preparatory, the bench press exercise can be performed both on a horizontal and inclined bench. It is also allowed to do not only head up, but also on the back of the inclined bench. In this group, the barbell can replace dumbbells.

Sample training plan

Everyone can try to perform elementary exercises, which include the program Shayko "Powerlifting."

Positive feedback about the program

Like any book, the method of "Powerlifting" Sheiko has readers' feedback. Fortunately, the positive opinions of newcomers and professional athletes are much more negative.

Many people note that this book helps to learn information about muscles, which should be known not only to athletes. In this technique, the details of the training, as well as additional material. In addition, each exercise is illustrated, and a person can perform them correctly.

Another important fact - the book describes the methods of world athletes. Many beginning athletes tend to take an example from those who have achieved in sports a lot. Therefore, this section is not superfluous in the book. The program of Sheiko "Powerlifting" attracts attention with a wonderful content, understandable for everyone.

It should be noted that there are quite a large number of readers who were carried away by powerlifting and began to play sports after reading.

Shortcomings of the author

As already mentioned above, there is almost no negative feedback from Sheiko's powerlifting training program. For dischargers, he presents a good methodology with worthy recommendations. The only thing that athletes note is that they are too weak or too heavy. But do not forget that for each person the additional weight and the number of repetitions should be calculated separately. Therefore, the author did not notice any special shortcomings, and all the material outlined in the program motivates athletes to win new victories. In the book of Sheiko "Powerlifting" from beginner to master will be able to reach absolutely every person who has the will and will power.