Sheiko Programs

[johnkuc]

Hi Mark,

Are you familiar with Russian Powerlifting coach Boris Sheiko and his programs?

Do you think they are excessive in volume?

Why do Eastern Bloc countries always have a huge amount of volume in their training?

[Mark Rippetoe]

I am unfamiliar with Sheiko programs. I'm wondering how you are.

[johnkuc]

www.elitefts.com/sheiko/default.asp

www.joeskopec.com/programs.html

A couple of references

[johnkuc]

Sheiko Classification Chart
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* Approximate Qualification Table in Powerlifting (former USSR, present CIS countries) for Men. These totals are in kilograms and are for raw lifting. I am not sure if a belt or knee wraps were used when this chart was created. I suspect that a belt was permitted but I am really unsure about wraps so apply however you see fit. I believe it to just mean belt only.

Was fixed during Soviet era for all areas of USSR. At present time can vary depending on country.

MSIC ? Master of Sport of International Class;
MS ? Master of Sport;
CMS - Candidate to Master of Sport.

There are also more next levels such as 1, 2, 3, 1 junior?s, 2 junior?s. What this means is if you do not meet the minimum number on this chart (CMS), then you are a "rated sportsman" and would be advisable that you train 3X a week instead of 4X.

And the highest level that is not listed ? Honorable Master of Sport. A lifter that won the highest powerlifting competition, such as Worlds or World Games, 2-3 times, and 3-5 times ? Regional competition (Europe, Asia, etc.) Also depending on country.

W/C MSIC MS CMS
52 480 440 402.5
56 515 475 425
60 565 525 475
67.5 630 570 520
75 692.5 620 565
82.5 745 660 602.5
90 785 692.5 630
100 820 727.5 660
110 855 747.5 690
125 880 767.5 715
125+ 915 787.5 727.5


A raw total of 602.5 for an 82.5kg lifter is quite high. In pounds that is 1325lbs. Would break down into 450lb squat,550 lb deadlift and 325lb bench.

[Mark Rippetoe]

This is very interesting. But I don't coach advanced powerlifters. That is not my area of expertise.