The simple but at the same time complicated program “Powerlifting” by Sheiko Boris Ivanovich is distinguished by strictness and restriction of diet. This book provides answers to all questions of not only young, but already experienced athletes. The author is an 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 of athletes, so that absolutely anyone can choose the most suitable mode for themselves. Basic rules immediately make it clear to a person what kind of load awaits him 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 introduction and conclusion. Otherwise, the program will not be executed at a sufficient level, because of which it will not work to achieve the desired result.
Boris Ivanovich Sheiko
The title of Honored Powerlifting Trainer of the USSR was rightfully awarded to Boris Sheiko. "Powerlifting" is his training technique for sportsmen, which helps not only physically, but also mentally approach the upcoming competitions in a form. In total, several books have been published where an experienced athlete and trainer shares his own unique methods of planning exercises for athletes.
Powerlifting Sheiko
This program provides for the unloading of athletes, in which the intensity of the load decreases slightly. Sheiko’s powerlifting training operates according to the student system, that is, if nothing has been left in my head over the past semester, then I won’t be able to learn anything in a couple of days. In the same way, this technique was built: if for a certain period of time the athlete could not accumulate strength to win the competition, then the last couple of weeks will not fix it.
In fact, if you try to achieve the necessary results in a few days after a long rest, it will only aggravate the situation and deprive the already small amount of energy that will have to be restored again. It is necessary to clearly define and hold the moment when the athlete really reaches the peak of his own physical fitness. In this case, the coach will best help. After all, it was he who was obliged to convey to his ward the value of all the expended forces and direct him on the right path.
Exercise Classification Principles
This section contains Boris Sheiko’s Powerlifting program. It is considered important, and it is recommended that it be examined in detail by both the most novice athletes and professionals who have already achieved considerable results in their work. It tells about how the system for performing physical exercises is formed, as well as how the loads are distributed among people with different levels of training.
Basic and additional exercises
Classification of physical exercises is a certain system of their distribution into distinct groups, as well as subgroups. This distribution is based solely on existing characteristics. The theory of physical education and Powerlifting Sheiko distinguish three main groups of exercises for absolutely any sport:
- Competitive.
- Special preparatory.
- General training.
The first group includes exercises that are part of the competition program and are used during training. The number of competitive ones includes the main ones: squat with a barbell, bench press (horizontal position), deadlift.
The second group consists of exercises that 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 are able to develop their own physical qualities, which is very important for a professional athlete. Strength, endurance, flexibility and other qualities should always be present in a worthy athlete. The program includes leading exercises: for squats, bench presses, traction.
It should be noted that any exercise is considered specially preparatory only if it contains sufficiently similar factors to the competitive one.
Among other things, the second group is divided into leading and developing exercises, depending on the orientation. The former contribute to the development of forms and techniques of movement, and the latter are directly aimed at developing those very qualities of an athlete. It is worth remembering that the developing ones have a local impact.
Exercises from the third group are used to increase the overall level of physical fitness of the athlete, as well as for the development of individual muscle groups. The list of general preparatory exercises includes: exercises with a barbell, acrobatic, on simulators, gymnastic, with weights, shock absorbers and dumbbells. All of them help the athlete to diversify. By technical parameters, this group has significant differences from the previous two. Competitive and special-preparatory exercises are considered to be the basis, and general-preparatory exercises are only a supplement. From this it follows that to analyze and adjust them to their own strengths follows in different ways.
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 arms and, on the judge’s command, it must be lowered to the chest, a pause must be made, and then squeezed onto the straightened arms.
As a specially preparatory exercise, the bench press can be performed both on a horizontal and on an inclined bench. Also, it is allowed to do it not only head up, but also on the backward inclined bench. In this group, the barbell can be replaced by dumbbells.
Sample training plan
Everyone can try to perform the elementary exercises, which provides the program Sh iako "Powerlifting".
Workout 1| No. | Exercises | Number of approaches | Weight, % | Repetitions |
| 1 | Bench press | 1; 2; 2; 4 | fifty; 60; 70; 75 | 5; 4; 3; 3 |
| 2 | Squats | 1; 2; 5 | fifty; 60; 70 | 5; 5; 5 |
| 3 | Bench press | 1; 2; 4 | fifty; 60; 65 | 6; 6; 6 |
| 4 | Dumbbell Hand Stretch | 3 | | 5 |
Workout 2| No. | Exercises | Number of approaches | Weight, % | Repetitions |
| 1 | Deadlift | 1; 2; 2; 4 | fifty; 60; 70; 75 | 5; 5; 4; 3 |
| 2 | Bench Press | 4; 6 | | 4 |
| 3 | Dips | 4; 5 | | 4 |
| 4 | Twisting on the press | 3 | | As much as possible |
Positive feedback about the program
Like any book, the Powerlifting technique by Sheiko has reader reviews. Fortunately, the positive opinions of beginners 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, training is described in detail, 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 novice athletes strive to take an example from those who have achieved a lot in sports. Therefore, this section is not superfluous in the book. The Sheiko Powerlifting program attracts attention with its excellent content that everyone can understand.
It should be noted that there are a fairly large number of readers who are interested in powerlifting and began to play sports after reading it.
Author's flaws
As mentioned above, Sheiko’s powerlifting training plan has practically no negative reviews. For dischargers, he presents a good training manual with worthy recommendations. The only thing that athletes say is too weak or excessively strong loads. But you should not forget that for each person the additional weight and the number of repetitions must be calculated separately. Therefore, the author did not notice any special flaws, and all the material presented in the program motivates athletes to new victories. In Sheiko's book Powerlifting, from a beginner to a master, absolutely everyone with desire and willpower can reach.