Search results
4 sie 2023 · Here is an attempt at gathering all of the most useful Sheiko spreadsheets in one place – all on Google spreadsheets (better than PDF). Whether you’re a novice, intermediate, or advanced lifter, there is a Sheiko program to help build strength for you.
The prime objective of the Sheiko Program is to train you like a powerlifter and get you used to heavy weights and exhausting workouts. Unlike various other training and lifting programs, the Sheiko program has been developed as a system of training.
The Underlying Philosophy of Sheiko Programs. Train heavy and do it often. We track these two prescriptions – essentially measures of intensity and volume – with the average weight lifted (AWL) and the number of lifts (NL), respectively. As we know, increasing one necessarily decreases the other.
Create personalized Sheiko powerlifting programs based on your 1RM and experience. Generate 12-week plans for squat, bench, and deadlift. Download as Excel for easy tracking.
Sheiko is intending here to increase the novice’s coordination and overall athletic ability by forcing them to do lots of lunges, kettlebell squats, pushups, some pullups, and a variety of other GPP work.
There are a lot of different Sheiko Training templates to choose from depending on your level of familiarity with the program. Most Sheiko experts recommend that beginners start with training routine #29. This is a three day a week program that will help you get accustomed to Sheiko. This routine has you doing about 964 lifts (reps) per month.
Download the Sheiko Spreadsheet. If you take a peak at the spreadsheet, you’ll notice that the program does have a few basic features. First of all, the numbered programs feature a thrice weekly training frequency.
