Beginner Sheiko Training Programs A Simple Beginner's Routine
A Simple beginner's Routine You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week i s your lite work out, use 20% less weight. Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light. These are the seven exercises you will be starting with. Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week do all 4 sets for 11 reps. The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thi rty seconds between the work sets. Do some cardio and abs work on non weight training days.
THE PROVISIONAL MONTHLY PLAN - 2 Trainings of arresters in the preparatory period 1 WEEK 1 put (Monday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ6п (37)
2. Knee- bends bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 3рХ5п (30) 3. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ5п (35) 4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п. 5. Knee- bends bends of 55 % 5рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (24) 5. Inclinations with a bar (costing{standing}) 5рХ5п. IN TOTAL 126 rises 3 put (environment{Wednesday})
1. Draft становая 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (33) 2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п, 60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80) 3. Chest m-цы m-цы 10рХ5п. 4. Draft from plinths of 60 % 5рХ1п, 70 % 4рХ2п, 80 % 3рХ3п, 90 % 2рХ4п (30) 5. Knee- bends bends with a bar in scissors 5р+5рХ5п. 6. Пресс 10рХ3п. ВСЕГО:143 Rise
5 put (Friday)
1. Knee- bends bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п (34) 2. A press A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ6п (31) 3. Отжимания on bars 6рХ5п. 4. Knee- bends bends of 50 % 5рХ1п, 60 % 5рХ2п, 70 % 4рХ4п (31) 4. Rise of a bar on трицепсы 10рХ5п.
2. Knee- bends bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 3рХ5п (30) 3. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ5п (35) 4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п. 5. Knee- bends bends of 55 % 5рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (24) 5. Inclinations with a bar (costing{standing}) 5рХ5п. IN TOTAL 126 rises 3 put (environment{Wednesday})
1. Draft становая 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (33) 2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п, 60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80) 3. Chest m-цы m-цы 10рХ5п. 4. Draft from plinths of 60 % 5рХ1п, 70 % 4рХ2п, 80 % 3рХ3п, 90 % 2рХ4п (30) 5. Knee- bends bends with a bar in scissors 5р+5рХ5п. 6. Пресс 10рХ3п. ВСЕГО:143 Rise
5 put (Friday)
1. Knee- bends bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п (34) 2. A press A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ6п (31) 3. Отжимания on bars 6рХ5п. 4. Knee- bends bends of 50 % 5рХ1п, 60 % 5рХ2п, 70 % 4рХ4п (31) 4. Rise of a bar on трицепсы 10рХ5п.
5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 96 rises IN TOTAL FOR a WEEK: 365 rises 2 WEEK
1 put (Monday)
1. Knee- bends bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ2п. 90 % 1рХ3п (26) 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ6п (27) 3. Pectoral muscles 10рХ5п. 4. Отжимание from a floor (hands floor (hands are wider than shoulders) 10рХ5п. 5. Knee- bends bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ4п (23) 6. Inclinations with a bar (costing{standing}) 5рХ5п. IN TOTAL 76 rises 3 денъ (environment{Wednesday})
1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 75 % 3рХ4п (30) 2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 5рХ2п, 60 % 7рХ1п, 50 % 9рХ1п (60) 3. Pectoral muscles 10рХ5п. 4. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (29) 5. Knee- bends bends with a bar in scissors 5р+5рХ5п. ВСЕГО:119 Rises 5 put (Friday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ5п (29) 2. Knee- bends bends of 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п (40) 3. A press laying 55 % 4рХ1п, 65 % 3рХ1п, 75 % 2рХ5п (17) 4. Отжимания on bars 8рХ5п. 5. A press legs{foots} in a simulator 6рХ5п. 6. Inclinations with a bar (sitting) 6рХ5п. IN TOTAL 86 rises IN TOTAL FOR a WEEK: 281 rise 3 WEEK
1 put (Monday)
1. Knee- bends bends of 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 3рХ5п. (34) 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п. (30) 3. Knee- bends bends of 50 % 6рХ1п, 60 % 6рХ1п, 65 % 6рХ4п (36) 4. A press laying 55 % 5рХ1п, 65 % 5рХ2п, 75 % 4рХ4п (31) 5. Chest m-цы m-цы 10рХ5п. 6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:131 rise 3 put (environment{Wednesday})
1. Draft of 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ3п, 85 % 2рХ3п (29) 2. A press laying 50 % 6рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п.75 % 3рх2п, 70 % 5рХ1п, 65 % 7рХ1п, 60 % 9рХ1п, 55 % 11рХ1п, 50 % 13рХ1п (86)
3. Pectoral muscles 10рХ5п. 4. Draft from plinths of 65 % 5рХ1п, 75 % 5рХ2п, 85 % 4рХ4п. (31) 5. Knee- bends bends with a bar in scissors 5р+5рХ5п. 6. Пресс 10рХ3п. IN TOTAL 146 rises
5 put (Friday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (33) 2. Knee- bends bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ3п, 80 % 3рХ3п (36) 3. A press laying 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п. (40) 4. Pectoral muscles muscles 10рХ5п. 5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 109 подъмов IN TOTAL FOR a WEEK: 386 rises 4 WEEK 1 put (Monday)
1. Knee- bends bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ2п, 90 % 1рХ2п (27) 2. A press laying 50 % 5 рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ2п, 80 % 3рХ2п (31) 3. Pectoral muscles 10рХ5п. 4. Отжимание on bars 8рХ5п.
5. Knee- bends of 55 % 4рХ1п, 65 % 4рХ1п, 75 % 3рХ5п (23) 6. Inclinations with a bar (costing{standing}) 5рХ5п. IN TOTAL 81 rise 3 put (environment{Wednesday})
1. Draft up to knees of 50 % 3рХ1п, 60 % 33рХ2п, 70 % 3рХ2п, 75 % 2рХ4п (23) 2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 3рХ2п, 75 % 4рХ1п, 70 % 5рХ1п, 65 % 6рХ1п, 60 % 7рХ1п, 55 % 8рХ1п, 50 % 9рХ1 (65) 3. Draft становая 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (32) 4. Pectoral muscles 10рХ5п. 5. Knee- bends with a bar in scissors 5р+5рХ5п. 6. Пресс 10рХ3п. ВСЕГО:120 rises
5 put (Friday)
1. Knee- bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ7п (36) 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п.80 % 2рХ6п (27) 3. Pectoral muscles 10рХ5п. 4. Отжимание on bars 8рХ5п. 5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 63 rises IN TOTAL FOR a WEEK: 264 rises IN TOTAL FOR a MONTH: 1296 rises THE PROVISIONAL MONTHLY PLAN - 3 Trainings of arresters in the preparatory period
1 WEEK 1 put (Monday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ4п (29) 2. Knee-bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 2+4+6+8+7+5+3р (35) * 3. A press laying 50 % 6рХ1п, 60 % 6рХ2п, 70 % 6рХ4п (42) 4. Pectoral muscles (cultivation of hands with dumbbells laying) 10рХ5п. 5. Knee- bends/гр./50 % 5рХ1п, 60 % 5рХ2п, 65 % 4рХ4п (31) 6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:137 Rises 3 put (environment{Wednesday})
1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ2п, 70 % 4рХ4п (28 2. A press laying 50 % 5рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рХ2п, 70 % 4рХ1п, 65 % 6рХ1п, 60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (80) 3. Chest m-цы 10рХ5п. 4. Draft from plinths of 60 % 5рХ1п, 70 % 4рХ1п, 80 % 3рХ2п, 90 % 2рХ4п (23) 5. Knee- bends with a bar in scissors 5р+5рХ5п. 6. Пресс 10рХ3п. ВСЕГО:131 Rise 5 put (Friday)
1. Knee- bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ3п (27 2. A press laying 50 % 5рХ1п, 60 % 4рХ2п, 70 % 3рХ2п, 80 % 2рХ6п (31 3. Отжимания on bars 6рХ5п.
4. Knee- bends of 55 % 5рХ1п, 65 % 5рХ1п, 75 % 4рХ4п (26) 4. Rise of a bar on трицепсы 10рХ5п. 5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 84 rises IN TOTAL FOR a WEEK: 352 rises The NOTE: on 70 % seven approaches, сначало in each approach are done{made}
Add quantity{amount} of times, after 8 times, убавляюте. 2 WEEK 1 put (Monday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п. 90 % 1рХ3п (22) 2. Knee- bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ5п (25) 3. A press laying 55 % 5рХ1п, 65 % 5рХ1п, 75 % 5рХ4п (30) 4. Chest m-цы 10рХ5п. 5. A press legs{foots} 6рХ5п. 6. Inclinations with pieces (costing{standing}) 5рХ5п. IN TOTAL 76 rises 3 денъ (environment{Wednesday})
1. Draft of item on a support of 50 % 3рХ1п, 60 % 3рХ2п, 65 % 3рХ4п (21) 2. A press laying 50 % 6рХ1п, 60 % 5рХ1п, 70 % 4рХ2п, 75 % 3рХ2п, 80 % 2рХ2п, 85 % 1рХ2п, 75 % 3рХ1п, 65 % 5рХ1п, 55 % 7рХ1п (46) 3. Pectoral muscles 10рХ5п. 4. Draft становая 55 % 3рХ1п, 65 % 3рХ2п, 75 % 3рХ2п, 85 % 2рХ4п (23) 5. Knee- bends with a bar in scissors 5р+5рХ5п. 6. Пресс 10рХ4п. IN TOTAL 90 rises 5 put (Friday)
1. Knee- bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п, 85 % 2рХ4п (29) 2. A press sitting under a corner 4рХ6п. 3. Отжимания on bars 6рХ5п. 4. Knee- bends of 50 % 6рХ1п, 60 % 6рХ1п, 65 % 6рХ4п (36) 5. Трицепсы 10рХ5п. 6. Inclinations through "goat" 10рХ4п. IN TOTAL 65 rises IN TOTAL FOR a WEEK: 231 rise 3 WEEK 1 put (Monday) 1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п (30)
2. Knee- bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5+8+3+6+2+7+4 (45) 3. A press laying 55 % 5рХ1п, 65 % 5рХ1п, 70 % 5рХ5п (35) 4. Chest m-цы 10рХ5п. 5. Knee- bends in "scissors" 5+5рХ5п. 6. Inclinations with a bar (costing{standing}) 5рХ5п. ВСЕГО:110 rises 3 put (environment{Wednesday})
1. Draft up to knees of 50 % 4рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ4п (22) 2. A press laying 50 % 8рХ1п, 55 % 7рХ1п, 60 % 6рХ1п, 65 % 5рХ1п, 70 % 4рХ1п, 75 % 3рХ2п, 80 % 2рХ2п, 85 % 1рХ2п, 80 % 2рХ2п, 75 % 3рх1п, 70 % 4рХ1п, 65 % 6рХ1п, 60 % 8рХ1п, 55 % 10рХ1п, 50 % 12рХ1п (89 3. Pectoral muscles 10рХ5п. 4. Draft from plinths of 60 % 4рХ1п, 70 % 4рХ1п, 80 % 3рХ2п, 90 % 2рХ3п (20) 5. A press legs{foots} 5рХ5п. 6. Пресс 10рХ3п. IN TOTAL 141 rise 5 put (Friday)
1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ6п (33
2. Knee- bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ3п, 80 % 3рХ3п (36 3. A press laying 50 % 5рХ1п, 60 % 5рХ2п, 70 % 5рХ5п. (40) 4. Pectoral muscles 10рХ5п. 5. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 109 rises IN TOTAL FOR a WEEK: 360 rises 4 WEEK 1 put (Monday)
1. Knee- bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п, 90 % 1рХ3п, 80 % 2рХ2п (26 2. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ2п, 85 % 2рХ4п (29 3. Pectoral muscles 10рХ5п. 4. Отжимание on bars 8р Х5п.
5. Knee- bends in scissors 5+5рХ5п. 6. Inclinations through "goat" 10рХ4п. IN TOTAL 55 rises 3 put (environment{Wednesday})
1. A press laying 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 2рХ2п, 90 % 1рХ3п, 80 % 2рХ2п (26 2. Draft становая 50 % 3рХ1п, 60 % 3рХ1п, 70 % 3рХ2п,
80 % 2рХ2п, 90 % 1рХ2п (18 3. Pectoral muscles 10рХ5п. 4. A press legs{foots} 5рХ6п. 5. Пресс 10рХ3п. IN TOTAL 44 rises 5 put (Friday) 1. Knee- bends of 50 % 5рХ1п, 60 % 4рХ1п, 70 % 3рХ2п, 80 % 3рХ5п (30)
2. A press laying 55 % 5рХ1п, 65 % 5рХ1п, 75 % 4рХ5п (30) 3. Pectoral muscles 10рХ5п. 4. Отжимание on bars 8рХ5п.
5. Knee- bends of 50 % 5рХ1п, 60 % 5рХ1п, 70 % 5рХ4п (30 6. Inclinations with a bar (sitting) 5рХ5п. IN TOTAL 90 rises IN TOTAL FOR a WEEK: 189 rises IN TOTAL FOR a MONTH: 1132 rises THE PROVISIONAL MONTHLY PLAN - 4 Trainings of arresters in the preparatory period 1 WEEK 1 put (Monday)
1. Knee- bends of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.75 % 2рХ3п (18) 2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.75 % 2рХ3п (18) 3. Пресс 10рХ3п Total: 36 rises 3 put (environment{Wednesday})-Проходка *
1. Knee- bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.80 % 2рХ1п. 90 % 1рХ1п.100-105 % 1рХ2-3п (18) 2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 2рХ2п.80 % 2рХ1п. 90 % 1рХ1п.100-105 % 1рХ2-3п. (15) 3. Draft of 50 % 3рХ1п.60 % 2рХ1п.70 % 2рХ2п.80 % 1рХ1п. 90 % 1рХ1п.100-105 % 1рХ2-3п. (13) Total: 46 rises 5 put (Friday)
1. Knee- bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.75 % 2рХ4п. (23) 2. A press laying 55 % 3рХ1п.65 % 3рХ2п.75 % 3рХ6п. (30) 3. Chest m-цы 10рХ5п.
4. Inclinations costing{standing} 5рХ5п. 5. Пресс 10рХ3п. Total: 53 rises IN TOTAL FOR НЕДЕЛЮ:135 rises * the NOTE - If the sportsman has improved personal records in what
Or exercise, it is recommended to take percent{interests} from New results only after performance{statement} on The nearest competitions provided that up to them No more than month. 2 WEEK 1 day
1. Knee- bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.80 % 2рХ4п. (23) 2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27) 3. Chest m-цы 10рХ5п. 4. Knee- bends of 55 % 3рХ1п.65 % 3рХ2п.75 % 3рХ4п. (21) Total: 71 rise 3 day
1. Draft ст.на to a support of 50 % 3рХ1п.60 % 2рХ2п.65 % 2рХ2п.70 % 1рХ3п (14) 2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ2п.85 % 2рХ3п (24) 3. Chest m-цы 10рХ5п. 4. Draft of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27) 5. Пресс 10рХ3п. Total: 65 rises 5 day
1. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 3рХ5п. (27)
2. Knee- bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.80 % 3рХ6п. (33) 3. A press laying 50 % 4рХ1п.60 % 4рХ1п.70 % 4рХ4п. (24) 4. Chest m-цы 10рХ5п. 5. Inclinations costing{standing} 5рХ5п. Total: 84 rises IN TOTAL FOR НЕДЕЛЮ:220 rises 3 WEEK 1 day 1. Knee- bends of 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ5п. (22)
2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ3п.85 % 1рХ3п (21) 3. Chest m-цы 8рХ4п. 4. Пресс 8рХ3п. Total: 43 rises 3 day
1. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.80 % 2рХ5п. (22) 2. Chest m-цы 8рХ4п. 3. Draft of 50 % 3рХ1п.60 % 3рХ2п.70 % 3рХ2п.75 % 2рХ5п. (25) 4. Inclinations costing{standing} 5рХ4п. Total: 47 rises 5 day
1. Knee- bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.75 % 2рХ3п. (19) 2. A press laying 50 % 3рХ1п.60 % 3рХ1п.70 % 3рХ2п.75 % 2рХ4п. (20) 3. Пресс 8рХ3п. Total: 39 rises IN TOTAL FOR НЕДЕЛЮ:129 rises 4 WEEK 1 day 1. A press laying 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ2п.75 % 1рХ4п. (17)
2. Draft of 50 % 3рХ1п.60 % 2рХ2п.70 % 2рХ4п. (15) 3. Пресс 8рХ2п. Total: 32 rises 3-4 day *
1. Knee- bends of 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ3п. (15) 2. A press laying 50 % 3рХ1п.60 % 3рХ2п.70 % 2рХ3п. (15) Total: 30 rises 5 day
About Т Д Ы X 6 - 7 day With About Р Е In Н About In And Н And I ЖЕЛАУЮ SUCCESS!!! IN TOTAL FOR a WEEK: 62 rises * the NOTE: Sportsmen acting on Saturday, последнию тре-нировку spend to Wednesday. With Thursday and Friday отды-find fault. The sportsmen acting on Sunday послед-
нию training spend to Thursday. Have a rest in пятницу and Saturday. CMS/MS 9-week Cycle
There are two periods(plans): the training period and the competition period. Training period Week 1
1 Day (Monday) 1. Squat 50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5(29) 2. Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33) 3. Lateral side rises with dumbbells 10 x 5
4. Squat 50% 5 x 1, 60% 5 x 1, 70% 4 x 5.(30) 5. Abs 10 x 3 Total: 92 3 Day (Wednesday) 1. Deadlift 50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (29) 2. Bench 50% 6 x 1, 60% 5 x 1, 70% 4 x 2, 75% 3 x 2, 80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1, 60% 8 x 1, 50%10 x 1.(63) 3. Lateral side rises with dumbbells 10 x 5 4. Deadlift (up to knees) 50% 4 x 1, 60% 4 x 1, 70% 4 x 5 (28) 5. Good Mornings (upright) 5 x 5 Total: 120 5 Day (Friday) 1. Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30) 2. Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33) 3. Bench 55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24) 4. Lateral side rises with dumbbells 10 x 5.
5. Abs 10 x 3. Total: 87 6 Day (Satturday) 1. Deadlift(you are on the box) 50% 3 x 2, 60% 2 x 4 (14) 2. Incline Benchpress 4 x 6 3. Dips 6 x 5 4. Deadlift(bar is on the boxes) 60% 4 x 1, 70% 4 x 2.80% 3 x 2, 90% 2 x 4(26) 5. Good Mornings (seated) 5 x 5 Total: 40 Week total: 339 Week 2
1 Day (Monday) 1. Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(30) 2. Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(30) 3. Bench 55% 4 x 1, 65% 4 x 2, 75% 4 x 4.(2 4. Lateral side rises with dumbbells 10 x 5 5. Abs 10 x 3
Total: 88 3 Day (Wednesday) 1.Deadlift (you are on the box) 50% 3 x 1, 60% 3 x 2, 65% 2 x 4(17) 2.Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 2 x 3, 75% 3 x 2, 70% 4 x 1, 60% 6 x 1, 50% 8 x 1(45) 3.Lateral side rises with dumbbells 10 x 5. 4.Deadlift 50% 4 x 1.60% 4 x 1, 70% 3 x 2, 80% 3 x 5.(29) 5.Good Mornings(upright) 5 x 5. Total: 91 5 Day (Friday) 1.Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30) 2.Bench 55% 5 x 1, 65% 4 x 1, 75% 3 x 5.(24) 3.Lateral side rises with dumbbells 10 x 5. 4.Squat 50% 5 x 1, 60% 5 x 1, 70% 4 x 4.(26) 5.Abs 10 x 3. Total: 84 6 Day (Saturday)
1.Push-ups 5 x 5. 2.Incline Bench 4 x 6. 3.Dips 8 x 5. 4.Deadlift (upto knees) 50% 4 x 1, 60% 4 x 1, 70% 3 x 275% 2 x 5(24) 5.Good Mornings(seated) 5 x 5. Total: 24 Week Total: 287 3 Week
1 Day (Monday) 1.Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5(30) 2.Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33) 3.Lateral side rises with dumbbells 10 x 5. 4.Squat 50% 5 x 1, 60% 5 x 1, 70% 5 x 5.(35) 5.Abs 10 x 3. Total: 98 3 Day (Wednesday) 1.Deadlift 50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5(29)
2.Bench 50% 8 x 1, 55% 7 x 1, 60% 6 x 1, 65% 5 x 1, 70% 4 x 1, 75% 3 x 2, 80% 2 x 2, 85% 1 x 2, 80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1, 60% 8 x 1.55% 10 x 1, 50% 12 x 1 (92) 3.Lateral side rises with dumbbells 10 x 5. 4.Deadlift(upto knees) 50% 4 x 1, 60% 4 x 1, 70% 4 x 5.(2 5.Good Mornings (seated) 5 x 5 Total: 149 5 Day (Friday) 1.Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(30) 2.Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33) 3.Lateral side rises with dumbbells 10 x 5. 4.Squat 50% 6 x 1, 60% 6 x 1, 65% 6 x 4.(36) 5.Dips 6 x 6. 6.Abs 10 x 3. Total: 99 6 Day (Saturday)
1.Deadlift (you are on the box) 50% 3 x 1, 60% 3 x 2, 65% 3 x 4(21) 2.Bench 50% 6 x 1, 60% 6 x 1, 65% 6 x 5.(42) 3.Triceps 10 x 5. 4.Deadlift (bar is on the boxes) 60% 4 x 1, 70% 4 x 2, 80%4 x 2, 85% 4 x 4(36) 5.Good Mornings (upright) 5 x 5. Total: 99 Week Total: 445 4 Week
1 Day (Monday) 1.Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 7(36) 2.Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 2, 85% 2 x 3, 80% 3 x 2.(33) 3.Dips 6 x 5. 4.Lateral side rises with dumbbells 10 x 5. 5.Abs 10 x 3. Total: 69 3 Day (Wednesday) 1.Deadlift (you are on the box)
50% 3 x 1, 60% 3 x 2, 70% 2 x 4(17) 2.Bench 50% 5 x 1, 60% 5 x 1, 70% 5 x 2, 75% 4 x 5(40) 3.Lateral side rises with dumbbells 10 x 5. 4.Deadlift 50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(29) 5.Good Mornings (upright) 5 x 5. Total: 86 5 Day(Friday) 1.Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(30) 2.Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6(33) 3.Dips 6 x 5. 4.Lateral side rises with dumbbells 10 x 5. 5.Squat 55% 4 x 1, 65% 3 x 1, 75% 3 x 5.(22) 6.Abs 10 x 5. Total: 85 6 Day (Saturday) 1.Deadlift(upto knees) 50% 4 x 1, 60% 4 x 1, 70% 3 x 2.80% 2 x 4(22) 2.Push-ups 5 x 5.
3.Incline Bench 4 x 6. 4.Deadlift (bar is on the boxes) 60% 4 x 1, 70% 4 x 1, 80% 3 x 2, 90% 3 x 4(26) 5.Good Mornings (seated) 5 x 5. Total: 48 Week Total: 288 Competition period: 1 Week
1 Day(Monday) 1.Squat 50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 2 x 3.(21) 2.Bench 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1 3.Lateral side rises with dumbbells 8 x 4 4.Abs 10 x 3 Total: 39 3 Day (Wednesday) - skills evaluation 1.Squat 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 90% 1 x 1, 95%-100% 1 x 2-3.(20) 2.Bench 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 90% 1 x 1, 95%-100% 1 x 2-3.(20)
3.Deadlift 50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 1, 90% 1 x 1, 95%-100% 1 x 2-3.(16) Total: 56 5 Day (Friday) 1.Squat 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24) 2.Bench 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 6.(30) 3.Lateral side rises with dumbbells 10 x 5. 4.Squat 55% 3 x 1, 65% 3 x 1, 75% 3 x 4.(1 5.Good Mornings (seated) 5 x 5. Total: 72 6 Day (Saturday) 1.Deadlift(upto knees) 50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24) 2.Incline Bench 4 x 6 3.Dips 6 x 5. 4.Deadlift(bar is on the boxes) 55% 3 x 1, 65% 3 x 1, 75% 3 x 2, 85% 3 x 4.(24) 5.Abs 10 x 5. Total: 48
Week Total: 215 Note:
if you improved your 1-rep max in any exercise, it's highly recommended to calculate percents using new results _after_ the competition (in a _new_ cycle, not in the current one) if the competition is within 1 month. 2 Week
1 Day (Monday) 1.Squat 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3.(27) 2.Bench 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 90% 1 x 2, 80% 2 x 2.(22) 3.Lateral side rises with dumbbells 10 x 5. 4.Squat 50% 4 x 1, 60% 4 x 1, 70% 4 x 4.(24) 5.Abs 10 x 3. Total: 73 3 Day (Wednesday) 1.Deadlift 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3(27) 2.Bench 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27) 3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift(upto knees) 55% 3 x 1, 65% 3 x 1, 75% 33 x 4.(21) 5.Good Mornings (upright) 5 x 5. Total: 75 5 Day (Friday) 1.Squat 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 3 x 5(27) 2.Bench 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85%1 x 3(19) 3.Lateral side rises with dumbbells 10 x 5. 4.Squat 55% 3 x 1, 65% 3 x 1, 75% 2 x 4.(14) 5.Abs 10 x 3. Total: 60 6 Day (Saturday) 1.Bench 55% 3 x 1, 65% 3 x 2, 75% 3 x 5 (24) 2.Dips 4 x 5. 3.Deadlift 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 6.(24) 4.Good Mornings (seated) 5 x 5. Total: 48 Week Total: 256
3 Week
1 Day (Monday) 1.Bench 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1 2.Squat 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22) 3.Bench 55% 3 x 1, 65% 3 x 1, 75% 2 x 4 (14) 4.Lateral side rises with dumbbells 8 x 4 5. Good Mornings (upright) 4 x 5 Total: 54 3 Day (Wednesday) 1.Bench 50% 3 x 1.60% 3 x 2, 70% 3 x 2, 80% 3 x 6 (33) 2.Lateral side rises with dumbbells 8 x 4. 3.Deadlift 50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 80% 2 x 5 (20) 4.Abs 8 x 3. Total: 53 5 Day (Friday) 1.Squat 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85% 1 x 2(1 2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5(22) 3.Lateral side rises with dumbbells 8 x 4. 4.Squat 55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (1 5. Good Mornings (seated) 4 x 4. Total: 58 6 Day (Saturday) 1.Incline Bench 3 x 5. 2.Dips 4 x 5. 3.Deadlift 50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 75% 3 x 4 (27) 4.Abs 8 x 4. Total: 27 Week Total: 192 4 Week
1 Day (Monday) 1.Squat 50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23) 2.Bench 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 5 (22) 3.Lateral side rises with dumbbells 6 x 4. 4.Good Mornings (upright) 4 x 4. Total: 45 3 Day (Wednesday)
1.Bench 50% 3 x 1, 60% 3 x 2, 70% 3 x 2, 80% 2 x 4 (23) 2.Lateral side rises with dumbbells 6 x 3. 3.Deadlift 50% 3 x 1, 60% 2 x 2, 70% 2 x 2, 75% 2 x 4 (19) 4.Abs 8 x 3. Total: 42 5 Day (Friday) 1.Squat 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 75% 2 x 3.(1 2.Bench 50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 4.(20) 3.Lateral side rises with dumbbells 6 x 3. 4.Good Mornings (seated) 4 x 4. Total: 38 6 Day (Saturday) Rest Week Total: 125 5 Week
1 Day (Monday) 1.Deadlift 50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15) 2.Bench
50% 3 x 1, 60% 3 x 2, 70% 2 x 2, 75% 1 x 2.(15) 3.Abs 8 x 2. Total: 30 3 Day (Wednesday) 1.Squat 50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15) 2.Bench 50% 3 x 1, 60% 3 x 2, 70% 2 x 3.(15) Total: 30 5 - 6 - 7 Days:
Competition Week Total: 60 Month Total: 848
5 week Comp cycle Week 1
Monday Bench 55% 3x1, 65% 3x1, 70% 3x1, 75% 3x2, 80% 3x1, 85% 2x1 Flies 5x10 Squat
50% 2x1, 60% 3x1, 70% 3x5, 80% 3x2, 85% 2x2 Good mornings 5x5 Wednesday Deadlift 50% 3x1, 60% 2x2, 70% 3x2, 75% 2x3, 80% 2x4, 85% 2x2 Bench 55% 3x1, 65% 3x1, 70% 3x1, 75% 3x1, 80% 2x1 Flies 5x10 Deadlift off pins 50% 2x1, 60% 2x1, 70% 2x2, 80% 3x3 Lunges 5x5 Friday Bench 50% 2x2, 55% 3x1, 65% 3x1, 70% 3x1, 75% 2x2, 80% 2x4, 85% 1x1 Flies 5x10 Squat 50% 3x2, 60% 3x1, 70% 2x2, 75% 3x2, 80% 2x4 Good mornings
5x5 Week 2
Monday Squat 50% 2x1, 60% 2x1, 70% 3x2, 75% 2x3 Bench 50% 2x1, 60% 3x1, 70% 2x1, 75% 2x3 Flies 5x10 Wednesday (Skills Evaluation) Squat 50% 2x1, 60% 2x1, 70% 2x2, 80% 1x3, 90% 1x1, 95% 1x1 Bench 50% 2x1, 60% 2x1, 70% 2x2, 80% 1x1, 90% 1x1, 95% 1x1 Deadlift 50% 3x1, 60% 2x1, 70% 2x2, 80% 1x2, 90% 1x1, 95% 1x1 Friday Squat 50% 2x1, 60% 3x1, 70% 3x1, 75% 3x4 Bench 55% 3x1, 65% 3x2, 75% 3x4 Flies
5x10 Good mornings 5x5 Week 3
Monday Squat 55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2 Bench 55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1 Flies 5x10 Good mornings 5x5 Wednesday Deadlift to knees 55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2 Bench 55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2 Flies 5x10 Deadlift off pins 60% 3x2, 70% 2x1, 80% 2x4
Lunges 5x5 Friday Bench 55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2 Flies 5x10 Squat 55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2 Good mornings 5x5 Week 4
Monday Squat 55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2 Bench 55% 2x2, 65% 2x2, 80% 3x4 Flies 5x10 Good mornings 5x5 Wednesday
Bench 55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2 Deadlift 50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2 Flies 5x10 Lunges 5x5 Friday Squat 55% 2x3, 65% 2x1, 80% 2x2 Bench 55% 3x1, 65% 1x1, 70% 2x1 Flies 5x10 Good mornings 5x5 Week 5
Monday Deadlift 50% 3x1, 60% 3x2, 70% 3x2 Bench
50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1 Wednesday Squat 50% 3x1, 60% 3x2, 70% 2x3 Bench 50% 3x1, 60% 3x2, 70% 2x2 Rest Friday Saturday – Meet!
Sheiko Plan gime1 Monthly training plan – 1 For bench press Basis period (preparative time).
1 week Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 75% 3Х5 (30) 2.Squat 40% 6Х1, 50% 6Х1, 60% 6Х4 (36) 3.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х4 (26) 4.Flat Dumbbell Flies 8Х5. 5.Incline Sit-Ups 8Х5. Total: 92 lifts Wednesday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2, 75% 3Х2, 70% 4Х1, 60% 5Х1, 50% 6Х1. (49) 2.Leg Extension 10Х5. 3.Bench press locality (Lockaut) 3Х6. 4.Parallel Bar Dips 6Х5. 5.Tricep pressdown (with straght bar) 8Х5. 6.Hyperextensions 8Х4. Total: 49 lifts Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25) 2.Squat 50% 4Х1, 60% 4Х1, 70% 3Х4 (20) 3.Close-Grip Bench Press 50% 4Х1, 60% 4Х2, 65% 3Х5 (27) 4.Pec Dec Flies 8Х5. 5.Latisimus dorsi. 8Х5. 6.Incline Sit-Ups 10Х5. Пресс Total: 72 lifts Satuday
1.Incline Bench Press with Barbell 4Х6. 2.Flat Dumbbell Bench Press 2Х6. 3.Parallel Bar Dips 4Х6. 4.Tricep pressdown (with straght bar) 10Х5. 5.Goodmorning 6Х5. Total for the week: 213 lifts 2 week Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25) 2.Leg Press 6Х5. 3.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х5 (24) 4.Flat Dumbbell Flies 8Х5. 5.Latisimus dorsi. 10Х5. 6.Incline Sit-Ups 10Х5 Total: 49 lifts Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х2, 65% 5Х1, 55% 7Х1 (53) 2.Squat 50% 5Х1, 60% 5Х1, 65% 5Х4п (30) 3.Bench press locality (Lockaut) 3Х5. 4.Tricep pressdown (with straght bar) 10Х5. Трицепсы на блоке 5.Hyperextensions 8Х4. Total: 83 lifts Friday
1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ2п, 80% 3рХ5п (30) 2.Leg Extension 8Х5. 3.Wide-Grip Bench Press * 35% 8рХ2п, 45% 6рХ4п (40) Жим лѐжа широким хватом 4.Latisimus dorsi. 8Х5. 5.Parallel Bar Dips 6Х5. 6.Incline Sit-Ups 10Х4. Total: 70 lifts
Satuday
1.Bench Press 50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36) 2.Bench press locality (Lockaut) 2Х5. 3.Standig Barbell Curl 8Х4. бицепсы 4.Hyperextensions 8Х4. Total: 36 lifts Total for the week: 238 lifts. 3 week Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4 (23) 2.Leg Extension 10Х5. 3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24) 4.Pec Dec Flies 10Х5. 5.Triceps 10Х5. 6.Incline Sit-Ups 10Х4. Total: 47 lifts Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х2, 80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х1, 70% 4Х1, 60% 6Х1, 50% 8Х1 (52) 2.Barbell Lunges 5+5Х5. 3.Bench press locality 3Х5. 4.Latisimus dorsi. 8Х5. 5.Hyperextensions 6Х4. Total: 52 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8 (39) 2.Flat Dumbbell Flies 8Х5. 3.Leg Press 5Х5. 4. 8Х5. 5.Incline Sit-Ups 10Х4. Total: 39 lifts Satuday
1.Incline Bench Press with Barbell 4Х6. Жим сидя под углом 2.Bench press locality 2Х6. 3.Parallel Bar Dips 4Х6. 4.Latisimus dorsi. 8Х5. Total: 00 lifts Total for the week:138 lifts. 4 week
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5. (30) 2.Squat 50% 5Х1, 60% 5Х1, 70% 4Х4. (26) 3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30) 4.Latisimus dorsi 10Х5. 5.Hyperextensions 8Х5. Total: 86 lifts Wednesday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х2, 75% 4Х2,
80% 3Х2, 85% 2Х2, 80% 3Х2, 75% 4Х1, 70% 6Х1, 60% 8Х1, 50% 10Х1 (72) 2.Bench press locality 2Х5. 3.Pec Dec Flies 8Х5. 4.Triceps 8Х5. 5.Incline Sit-Ups Пресс 12Х4. Total: 72 lifts Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5 (30) 2.Leg Extension 8Х5. 3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30) 4.Latisimus dorsi 8Х5. 5.Seated Goodmornings 5Х5. Total: 60 lifts Satuday
1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42) 2.Flat Dumbbell Flies 10Х5. 3.Parallel Bar Dips 4Х5. 4.Tricep pressdown (with straght bar) 8Х5. 5. Incline Sit-Ups Пресс 10Х4. Total: 42 lifts Total for the week: 260 lifts.
ANALYZ MONTHLY PLAN – 1 ZONES
1 week
2 week
3 week
4 week
Total 4 weeks
30 – 1500
22 – 1100
24 – 1200
41 – 2050
117 – 5850
51 – 60%
31 – 1860
31 – 1860
24 – 1440
24 – 1440
110 – 6600
61 – 70%
55 – 3850
53 – 3710
21 – 1470
98 – 6860
227 – 15890
75%
27 – 2025
27 – 2025
15 – 1125
12 – 900
81 – 6075
80%
14 - 1120
33 - 2640
44 - 3520
42 - 3360
133 - 10640
2 - 170
10 - 850
4 - 340
16 - 1360
50%
85%
--
90%
– -
– -
– –
– -
– -
95%
– –
– –
– –
– –
– –
--
--
- -
-684
100%
--
Total lifts
157**
168
138
221
Intens%
65,9%
68,5%
69,6%
67,6%
10355
11505
9605
554
561
УО Другие уп-я
531
67,8%
14950
46415
509
2155
Exemplary 6- TI the weekly plan for training of the group of the novices
Week 1
1 day (Monday) 1. Box squat 2. Dumbell bench 3. Dumbell Flies 4. Pull ups 5. hanging leg raises
3 day (Wednesday) 1. Incline bench 2. Push Ups (hands shoulder width) 3.Deadlift from pins (bar should 1-2” below the knee cap) 4. Lunges 5. Hyperextension
6 reps 2 sets, add+10[kg] do 5 reps 6 sets (42) 8 reps 6 sets (48) 10 reps 5 sets (50)d> 6 reps 6 sets (36) 8 reps 5 sets (40)
4 reps 2 sets, add +5[kg] do 4 reps 5 sets (28) 8 reps 6 sets (48) 5 reps 2 sets, add +10[kg] do 5 reps 2 sets, add +15[kg] do 4 reps 5 sets (40) 5 reps each leg for 5 sets. (25) 10 reps 4 sets. (40)
5 day (Friday) 6 reps 1 set, add +10[kg] do 5 reps 2 sets, add+15[kg] do 5 reps 5 sets (41) 2. Bench (close grip, index finger on 6 reps 1 set, add +5[kg] do 6 reps 2 sets. add+10[kg] do the smooth) 5 reps 5 sets (43) 3. Dumbell flies 10 reps 5 sets. (50) 4. Seated good mornings 5 reps 5 sets. (25) 5. Sport games ( G.P.P ) 30 minutes (football, basketball, [n]/[tennis])d> 1. Box squat
Week 2
1 day (Monday) 1. Box squat 2. Seated barbell press (behind the neck) 3. Dumbell flies 4. Push ups (hands wider than shoulders) 5. Hyperextension
8 reps 1 set, add +10[kg] do 6 reps 2 sets, add+20[kg] of 4 reps 5 sets (40) 5 reps 2 sets, add+5[kg] do 5 reps 5 sets, (40) 10 reps 5 sets. (50) 10 reps 5 sets (50) 10 reps 4 sets. (40)
3 day (Wednesday) 1. Deadlift from pins (bar is set 1- 2” 6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do above knee level) 5 reps 5 sets (38) 5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 4 2. Incline bench press (average grip) reps 5 sets (35) 3. Tricep pushdowns 10 reps 5 sets (50)d> 4. Stiff leg deadlift 6 reps 5 sets (30) 8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+20[kg] do 5. Leg Press 6 reps 4 sets (48) 6. Hanging leg raises 10 reps 4 sets. (40)
5 day (Friday) 1. Squat (no box) 2. Bench press (average grip) 3. Dumbell flies 4. Dips 5. Seated Good mornings 6. Sport games ( G.P.P.)
6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (38) 5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 5 reps 5 sets (40) 10 reps 5 sets. (50) 8 reps 5 sets (40) 5 reps 5 sets (25) 30-45 minutes
Week 3
1 day (Monday) 1. Box squat 2. Bench press (average grip) 3. Push ups (hands wider than shoulders) 4. Leg Press 5. Standing Good mornings
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (40) 8 reps 1 set, add+5[kg] do 6 reps 1 set, add+10[kg] do 4 reps 2 sets, add+15[kg] do 3 reps 4 sets(34) 10 reps 5 sets. (50) 8 reps 1 set, add+10[kg] do 8 reps 1 set, add+20[kg] do 6 reps 5 sets (46) 5 reps 5 sets. (25)
3 day (Wednesday) 1. Deadlift to the knees 2. Dips (with weight) 3. Tricep pushdowns 4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
5 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 6 sets (39) 6 reps 6 sets (36) 10 reps 5 sets (50) 5 reps 5 sets. (25)
5. hanging leg raises
10 reps 4 sets. (40)
5 day (Friday) 1. Bench Press 2. Squat (no Box) 3. Push ups (hands wider than shoulders) 4. Tricep pushdowns 5. straight leg sit ups 6. Sport games (G.P.P)
6 reps 1 set, Add+10[kg] do 5 reps 2 sets, Add+15[kg] do 5 reps 5 sets(41) 6 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 5 sets (36) 8 reps 5 sets (40) 10 reps 5 sets (50) 10 reps 5 sets (50) 30 minutes
Week 4
1 day (Monday) 1. Squat (no box) 2. Bench Press (average grip) 3. Dips 4. Leg Press 5. Seated Goodmornings
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (45) 8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (40) 8 reps 5 sets. (40) 8 reps 5 sets (40) 5 reps 5 sets. (25)
3 day (Wednesday) 6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 4 reps 5 sets (31) 2. Deadlift From Pins (bar located 1- 5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 2” below the knee) reps 2 sets, add+25[kg] do 3 reps 4 sets (30) 3. Stiff leg deadlifts 6 reps 5 sets (30) 4. Dumbell Flies 10 reps 5 sets. (50) 5. Kettle ball squats 6 reps 6 sets. (25) 1. Bench Press
5 day (Friday) 1. Squat (no box) 2. Bench press 3. Dumbell flies
6 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 6 reps 5 sets (42) 8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 4 reps 5 sets (40) 10 reps 5 sets. (50)
4. Pushups (hands wider than shoulders) 5. Straight leg sit ups 6. hanging leg raises
8 reps 5 sets. (40) 10 reps 4 sets. (40) 10 reps 3 sets. (30)
Week 5
1 day (Monday) 1. Box squat 2. Bench Press 3. Pushups (hands wider than shoulders) 4. Squat 5. hanging leg raises
6 reps1 set, add+10[kg] do 6 reps 1 set, add+20[kg] do 5 reps 4 sets (32) 8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 4 reps 5 sets (34) 6 reps 5 sets (30) 6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 5 reps 4 sets (31) 10 reps 4 sets (40)
3 day (Wednesday) 1. Deadlift 2. Bench Press (narrow grip Index finger on the smooth) 3. Dumbell Flies 4. Kettle ball Squats 5. Hyperextension 5 day (Friday) 1. Incline bench (average grip) 2. Squat (no box) 3. Bench press 4. Leg press 5. Sport games (G.P.P)
5 reps 2 sets, add+10[kg] do 4 reps 2 sets, add+15[kg] do 4 reps 5 sets (38) 6 reps 1 set, add+10[kg] do 6 reps 5 sets (36) 10 reps 5 sets. (50) 5 reps 5 sets. (25) 8 reps 4 sets. (32)
4 reps 5 sets. (20) 6 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 3 sets (28) 5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg]. do 5 reps 5 sets (35) 8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+15[kg] do 8 reps 4 sets (56) 30-40 minutes
Week 6
1 day (Monday) 1. Squat (no box) 2. Bench Press
5 reps 1 set, add+10[kg], do 4 reps 1 set, add+20[kg] do 3 reps 2 sets, add+30[kg] do 2 reps 3 sets (21) 6 reps 1 set, add+10[kg] do 5 reps 1 sets, add+20[kg] do 4 reps 1 set, add+25[kg] do 3 reps 4 sets (27)
3. Dumbell Flies 4. Hanging leg raises
10 reps 5 sets (50) 10 reps 4 sets (40)
3 day (Wednesday) 1. Deadlift (standing on blocks 3-4”) 4 reps 2 sets, add+10[kg] do 3 reps 4 sets (20) 2. Seated barbell press (behind the 5 reps 1 sets, add+5[kg] do 4 reps 5 sets (25) neck) 3. Dips 5 reps 5 sets (25) 4. Deadlift from Pins (pins are located 4 reps 1 set, add+10[kg] do 4 reps 1 set, add+20[kg] do 3 1-2” below the knee) reps 4 sets (20) 5. Hyperextension 8 reps 4 sets (32)
5 day (Friday) 1. Squat (no box) 2. Bench press 3. Kettle ball squats 4. Stiff leg deadlift 5. Sport games (G.P.P)
6 reps 1 set, add+10[kg] do 6 reps 2 sets . add+15[kg] do 6 reps 4 sets (42) 8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 5 reps 5 sets (39) 5 reps 5 sets (25) 5 reps 5 sets (25) 20-30 minutesd>
Monthly Training Plan - 1 In base (preparation) period by coach Boris Sheiko (Russia) (50% 5X1 – where: 50% - percentage of maximum; 5 – reps; 1 - sets) 1 WEEK 1 day (Monday)
1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34) 2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40) 3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42) 4.Flat dumbbells “flies”10Х5. 5.”Good mornings” (standing) 5Х5. Total: 116 lifts 3 day (Wednesday)
1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35) 2.Incline bench press 4Х6.
3.Dips 5Х5. 4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35) 5.Squats “Scissors” 5+5Х5. 6.Abs 10Х3. Total: 65 lifts 5 day (Friday)
1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66) 2.Flat dumbbells “flies”10Х5. 3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34) 4.French press 10Х5. 5.”Good mornings” (seating) 5Х5. Total: 100 lifts Total in a week: 286 lifts
2 WEEK 1 day (Monday)
1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29) 2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27) 3.Flat dumbbells “flies”10Х5. 4.Push ups on the floor with weight (hands shoulders wider) 10Х5 5.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18) 6.”Good mornings” (standing) 5Х5. Total: 74 lifts 3 day (Wednesday)
1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28) 2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35) 3.Flat dumbbells “flies”10Х5. 4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29) 5.Squat “scissors” 5+5Х5. Total: 92 lifts 5 day (Friday)
1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29) 2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51) 3.Flat dumbbells “flies”10Х5.
4.Triceps 10Х5. 5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14) 6.”Good mornings” (seated) 6Х5. Total: 80 lifts Total in a week: 246 lifts 3 WEEK 1 day (Monday)
1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34) 2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30) 3.Flat dumbbells “flies”10Х5. 4.Push ups with weight 10Х5. 5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35) 6.”Good mornings” (standing) 5Х5. Total: 99 lifts 3 day (Wednesday)
1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32) 2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65) 3.Flat dumbbells “flies”10Х5. 4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31) 5.Squat “Scissors” 5+5Х5. 6.Abs 10Х3. Total: 123 lifts 5 day (Friday)
1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25) 2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40) 3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42) 4.Flat dumbbells “flies”10Х5. 5.”Good mornings” (standing) 5Х5. Total: 107 lifts Total in a week: 329 lifts 4 WEEK 1 day (Monday))
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30) 3.Flat dumbbells “flies”10Х5. 4.Dips 8Х5. 5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23) 6.”Good mornings” (standing) 5Х5. Total: 80 lifts 3 day (Wednesday)
1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27) 2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26) 3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26) 4.Flat dumbbells “flies”10Х5. 5.Squats “Scissors” 5+5Х5. Total: 79 lifts 5 day (Friday)
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33) 2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40) 3.Flat dumbbells “flies”10Х5. 4.Dips 8Х5. 5.”Good mornings” (seating) 5Х5. 6.Abs 10Х3. Total: 73 lifts Total in a week: 232 lifts Total in a month: 1093 lifts Month # 2 of the plan
Monthly Training Plan - 2 In base (preparation) period by coach Boris Sheiko
(50% 5X1 – where: 50% - percentage of maximum; 5 – reps ; 1 - sets) 1 WEEK 1 day (Monday)
1. 2. 3. 4.
Bench press 50% 5Х1, 60% 4Х2, 70% 3Х2, 80% 3Х6 (37) Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30) Bench press 50% 5Х1,60% 5Х1,70% 5Х5 (35) Flat dumbbells “flies― 10Х5.
5. Squat 55% 5Х1,65% 4Х1,75% 3Х5 (24) 5. ―Good mornings†(standing) 5Х5 . Total: 126 lifts 3 day (Wednesday)
1. Deadlift 50% 4Х1,60% 4Х2,70% 3Х2,80% 3Х5.(33) 2. Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85% 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1, 60% 8Х1,55% 10Х1,50% 12Х1 (80) 3. Flat dumbbells “flies― 10Х5. 4. Deadlift from boxes 60% 5Х1,70% 4Х2,80% 3Х3,90% 2Х4 (30) 5. Squats “Scissors― 5+5Х5. 6. Abs 10Х3. Total: 143 lifts 5 day (Friday)
1. 2. 3. 4. 4. 5.
Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5 (34) Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х6 (31) Dips 6Х5. Squat 50% 5Х1,60% 5Х2,70% 4Х4 (31) French press 10Х5. ―Good mornings†(seating) 5Х5 .
Total: 96 lifts Total in a week: 286 lifts
2 WEEK 1 day (Monday)
1. Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х2, 90% 1Х3 (26) 2. Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6 (27) 3. Flat dumbbells “flies―10Х5. 4. Push ups on the floor with weight (hands wider shoulders) 10Х5. 5. Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4 (23) 6. ―Good mornings†(standing) 5Х5 . Total: 76 lifts 3 day (Wednesday)
1. Deadlift till knees 50% 4Х1,60% 4Х2,70% 3Х2,75% 3Х4(30) 2. Bench press 50% 5Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3Х2,70% 5Х2,60% 7Х1,50% 9Х1(60) 3. Flat dumbbells “flies―10Х5.
4. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х5.(29) 5. Squats “Scissors†• 5+5Х5. Total:119 lifts 5 day (Friday)
1. 2. 3. 4. 5. 6.
Bench press 50% 5Х1,60% 4Х2,70% 3Х2,80% 2Х5 (29) Squat 50% 5Х1,60% 5Х2,70% 5Х5 (40) Bench press 55% 4Х1,65% 3Х1,75% 2Х5 (17) Dips 8Х5. Leg presses 6Х5. ―Good mornings― (seating) 6Х5.
Total: 86 lifts Total in a week: 281 lifts 3 WEEK 1 day (Monday)
1. 2. 3. 4. 5. 6.
Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34) Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30) Squat 50% 6Х1,60% 6Х1,65% 6Х4 (36) Bench press 55% 5Х1,65% 5Х2,75% 4Х4 ( 31) Flat dumbbells “flies―10Х5. ―Good mornings†(standing) 5Х5 .
Total:131 lifts 3 day (Wednesday)
1. Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х3, 85% 2Х3 (29) 2. Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,85% 1Х2,80% 2Х2.75% 3х2, 70% 5Х1,65% 7Х1,60% 9Х1,55% 11Х1, 50% 13Х1 (86) 3. Flat dumbbells “flies―10Х5. 4. Deadlift from boxes 65% 5Х1,75% 5Х2,85% 4Х4.(31) 5. Squats “Scissors― 5+5Х5. 6. Abs 10Х3. Total: 146 lifts 5 day (Friday)
1. 2. 3. 4. 5.
Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6 (33) Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2рХ3п,80% 3Х3 (36) Bench press 50% 5Х1,60% 5Х2,70% 5Х5.(40) Flat dumbbells “flies―10Х5. ―Good mornings†(seating) 5Х5 .
