boris sheiko training for powerlifting

hi,
i originally posted this on the verkhoshansky forum, and the professor said it would be better to post here. i am a 33 year old lifetime drug free powerlifter from australia. i have been using the westside barbell methods for quite a number of years now, and i have made some significant gains. however, they have dried up over the last 2 - 3 years. over the last 6 - 9 months, i have become very fascinated with the training style of the russians. the name that comes to mind almost every time is Boris Sheiko. i dont know if you are familiar with his principles or not, but i am assuming you are [seeing as you both come from russia, i think]. i have a full time job, and a growing family, and i basically have 4 x 1 hour sessions available to me each week [sunday am, monday pm, wednesday pm, friday pm]. i simply do not have the spare time to devote to doing these full routines each and every week. i am wondering if there is a way of reducing the tremendous volume of these routines, or any others for that matter that you consider valid, to fit into this very busy schedule.

many thanks for any and all comments,

mark roskell

boris sheiko training for powerlifting

Well, yes. There IS a way! But you will have to make it a profitable and expedient one. A home gym may be the best answer to your dilemma. Or, perhaps teaming up with one or two like-minded individuals.

One thing fore sure...trying to live your dream isn't gonna happen by tending to it 4 times a week!

Period!

Live, eat, sleep, breathe and TASTE it on a minute-by-minute basis! If your job interferes, get another job! If your wife interferes, maybe you married wrong! Get it?

Point is, overcome the obstacles however you can. No excuses.

boris sheiko training for powerlifting

hi,
thanks, i think. i want to know how best to maximize the time i have not how to ruin my family's life! Nothing, and i mean NOTHING is more important than family. if 4 hours is all thats available, then so be it. i do love this sport, no doubt asbout that. I feel sorry for you if you are prepared to be so selfish and sacrifice loved ones happiness!!!

Evil

boris sheiko training for powerlifting

rockoe wrote:
I feel sorry for you if you are prepared to be so selfish and sacrifice loved ones happiness!!!

Evil

Take it easy man. You sound like you are 5 years old.

boris sheiko training for powerlifting

I don't think Rockoe sounds like a 5 year old at all. Why post such a useless comment BNK? Rockoe sounds like a person with his head screwed on straight. There are plenty of powerlifters with full time jobs and families who reach their goals.

Anyway....Mark,
I would contact Eric Talmant at EliteFTS for advice. Here's a webpage he set up. http://www.elitefts.com/sheiko/default.asp Search Q/A over there for "Sheiko". You can also submit your question to him. There's been a lot of buzz about Sheiko since he started contributing to Elite.

boris sheiko training for powerlifting

rockoe wrote:
hi,
thanks, i think. i want to know how best to maximize the time i have not how to ruin my family's life! Nothing, and i mean NOTHING is more important than family. if 4 hours is all thats available, then so be it. i do love this sport, no doubt asbout that. I feel sorry for you if you are prepared to be so selfish and sacrifice loved ones happiness!!!

Evil

I think you kind of missed the point...I am not an expert but I think the point, that is trying to be made, is if you are trying to become elite or the best then some of your priorities might have to be rearranged and those in your life will have to understand this also…there is room for both but it will have to be balanced…and only 4 hours a week might not be enough for you…then again it might…but I doubt it…

boris sheiko training for powerlifting

G'day Rockoe, I'm from Aus too (Melbourne)

I am in a similar position to you. I have a one year old son, who is just the greatest little bloke there ever was ans I don't want to miss a minute of the time I get with him. I've also got to juggle my job and heaps of other stuff with my training.

My solution was to go for the home gym with power cage and Olympic bar. I am lucky enough to have a spare room (And my wife's blessing, if not total understanding!). With this, however, I still struggle to get in 4 to 5 hours training in a week.

I hope you didn't get angry with the Doc's comments; I've been coming to this board for 8 or 9 years and have always found the Doc to be very helpful and Genuinely interested in people's concerns.

I think the Doc may have mis-understood your question a little. You aren't aiming for world class lifts; you love lifting, but it isn't your life-consuming passion. You just want to keep involved in the sport and make what progress you can; you have clearly defined your priorities, and lifting is only one of them.

Doc's comment was spot on, I reckon (At least as it would apply to my training). I have made the decision (Come to the realisation?) that I will never be a top-class lifter. Aside from a lack of talent, I am just not prepared to make the time commitment required to maximise my progress and I'm good with that decision. I will be happy to just keep training as well as I can and competing at whatever level I can for as long as I can.

I urge you to keep asking questions on this board; it has been the most valuable training resource I have found. I'd also be interest to hear how you are progressing; maybe we could exchange a few ideas.

Cheers, mate

Murph.

boris sheiko training for powerlifting

doc get's angry when i ask childlike questions on this forum , so he prefers not to comment. But i still love him. He is a Baby.
I hope he will someday come to India and release his product line here. Doc ever tried butter chicken made indian style??
I am now squatting over 200 now... only 800 pounds to reach doc's record. (gap is closing)

DOC watchout !!

Laughing out loud Smiling Sad Shocked :shock: Puzzled Cool Laughing out loud :x Sticking out tongue :oops: :cry: Evil :twisted: :roll: Eye-wink :!: Puzzled: :idea: :arrow:

boris sheiko training for powerlifting

The high volume of Sheiko would never work with your schedule/life situation. The guys who are successful with that type of training in Russia sometimes will only have training as their job....they have all the recovery methods at their disposal, not to mention nutrition, suppliments, even performance-enhancing drugs to aid in their training. For the "average joe," I think it is just too much.

For you, with a tight schedule, and an important family life, I think (as others have said) a home gym is probably a good option. You can get alot done with a solid power rack, adjustable bench, a good power bar and lots of pig iron. I would suggest a traditional set-up something like this:

Day 1 - Squat and assistance work

Day 2 - Bench press and assistance work

Day 3 - Rest

Day 4 - Deadlift and assitance work

Day 5 - Secondary bench/upper body day

Day 6 & 7 - Rest

Obviously the days and such can be changed to fit your schedule. Maybe its best for you to train two of your days on the weekends, maybe you need to do M-W-F-S, or whatever. Do you main lift, pick 2-4 assistance exercises, throw in a little core work maybe, and be done. Especially if you are by yourself, you should be able to get in four one-hour workouts throughout the week.

You could make it happen, but you sometimes have to *make* time for your training, adjust your schedule, and find a way to get it done. Consistency and hard work are what gets it done in the end, not a specific magical routine.