Customise Sheiko templates

This is a bit of info to apply to Sheiko templates to customise or build your own. In this it includes definitions and lists of SPP and GPP exercises as well as template structure for assistance work.


Classification of Exercises:

Competition Exercises Special Preparatory Exercises General Preparatory Exercises

The competition exercises are the actual exercises of the sport competition i.e. the squat, bench press, and the deadlift. The powerlifting competition exercises play an obvious important role in one’s training since without them it is impossible to fully provide the athlete with the specific requirements of the squat, bench press, and the deadlift.

Special preparatory exercises are made up of components and variations of the competition exercises. They are very similar in regards to the form and the character of the abilities displayed. Depending upon the primary emphasis of the SPP exercises, we can further categorize to supplementary and developmental.

Supplementary SPP exercises: Designed to help the athlete master the form of the movement. These exercises, depending upon their coordination demands, methods of training and amount and type of resistance improve and solidify the development of the necessary physical qualities and should greatly contribute to perfecting technical mastery. Since athletes lift heavy weights and work at great power, this group-along with the competition exercises-is the fundamental group in the powerlifter’s training.

Examples of Supplementary SPP Exercises: Can all be found in the Sheiko Book in each section i.e. squat, bench, deadlift.

  • Squat: box squats, front squats, squatting with tempo and form manipulations
  • Bench: wide grip, board presses, close grip bench, tempo manipulations, etc.
  • Deadlift: DL from deficit, to the knees, from blocks (rack lockouts), tempo manipulations

Developmental SPP exercises Emphasize the development of physical qualities that contribute to the execution of the competition exercises. They can be done with barbells, machines, with kettle bells and other types of resistances (bands and chains). For the most part they have a local effect, are executed with smaller weights, and thus the power developed is comparatively small. Thus the training parameters need to be quite different than the competition exercises.

Developmental exercises also serve as additional means in physical preparation (GPP) but not limited to this role. They should always be executed with a large range of motion (and in all directions) in the joints to have a positive impact on the development of the tendons and ligaments-very important! The strength of tendons and ligaments increases slowly when compared to muscle which can affect speed-strength which can result in injury. That is why it is recommended to devote training time to strengthening the tendons and ligaments by doing voluminous work (comparatively) with low intensity.

In order to properly and accurately evaluate training the exercises in the first group (competition and supplementary) are counted as fundamental loading and the second group (developmental) is considered as additional. They are both calculated and analyzed separately.

General Preparatory Exercises These are the most extensive and most diverse group of training “exercises”. This is where the powerlifter becomes athletic and maintains that athleticism in general ways as well as specific ways inherent to powerlifting.

Functions of G.P.P.: 1)”The formation, strengthening, or restoration of the skills which play an auxiliary role in sport perfection”. 2)”As a means of educating abilities, developed insufficiently by one’s sport which preserves or raises the general work capacity”. As active rest, assisting the restoration processes after significant specific loading and counteracting the monotony of one’s training”.

General Preparatory Exercises for weightlifters/powerlifters: Acceleration runs of 400-1000 meters, jumping exercises, track and field exercises (shot put, hammer, etc.), kettle bell exercises, strongman exercises, gymnastics, acrobatics, sport games (basketball, soccer, football, etc.), cycling, mountain biking, rowing, swimming, hiking, skiing, etc. The objective is to be active and athletic and hone skills that powerlifting does not touch.

BORIS’S SPP LIST Well call me a Borisnerd but i went through the online translation yesterday and tried to get a hold of what the big man reckons SPP is all about.

Here’s the list:



Pause Sq Box Sq Fr Box Sq DE Sq Slow Sq Front Sq Wide Front Sq


Zercher Lunge Front Lunge Hack Lunge Duck Foot Sq Negative Sq Belt Sq Sq Lockouts Crouch Sq ? Sq with Chains Smith Machine Sq Leg Press Leg Extension Ham Curls Sq Jumps Depth Jumps Box Jumps Calf Raises Snatch Grip High Pulls Snatch Grip High Pulls from Boxes Seated High Pulls ? Hyperextensions/Weighted in various ways Seated GM



Wide Grip High-touch Bench Medium Grip Bench Close Grip Bench Bench over Foam (arch) Flat Back Bench Slow Bench 3-5 sec Pause Bench Rvs Grip Bench DE Bench Negatives Lockouts Bench with Chains


Incline Bench (high touch) Decline Bench (low touch) Incline OHP OHP Behind-the-neck Press Push Press Seated OHP Seated Behind-the-neck Press Alternate DB OHP Standing Alternate DB OHP Seated DB Bench Nosebreakers Pec Deck Flyes Incline Flyes Weighted Dips Weighted Pushups Wide Grip Weighted Pushups Bench Dips Pushdowns Curls



Defecit DL Pulls to Knees Pause Pulls to Knees Pulls to Knees + finish Pulls to Knees + Mid Thigh (2 Stops) Pulls from Boxes + Slow Eccentric Pulls from Boxes (BTK) DL Lockouts Pulls from High Boxes (ATK) Snatch Grip Pulls from Boxes


Snatch Grip Pulls Pulls with Chains High Pulls Shrugs Belt Sqs Seated Pulls ? GM’s Stiff Leg GM’s Seated GM’s Hyperextensions/Weighted Hypers Roman Chair Situp Decline Situp Leg Raises

TEMPLATE STRUCTURE This aint gospel lads and lasses cos some of them words in the book come out of the translator right funny, but I reckon I worked out most of ’em. The ones with a ? are pure stabs in the dark though.

I should have included this second part as well which explains how to build your own programs even better… again stolen from BMF Sports.

  1. I am assuming you have not run Sheiko before (or not for a long time). You might be good at chins but most people are shocked, at least initially, about the amount of volume in a Sheiko cycle. Adding in another 150 reps a week would likely make this worse IMO. No matter how good you are at them I think it would affect your DL (you will probably be doing more pulling than you are used to anyway) and your overall recovery. You will already be likely be in the gym for 2-3 hrs a time so adding in another half hr for chins would increase this further and eat into restoration.
  2. You already have available slots for SPP and GPP work. Lots of them, so there’s no need to add in more. GMs, RDLs, DB Press, Incline Press etc. are examples of SPP exercises that could be chosen. Similarly, Flyes, Triceps, Biceps etc. are all examples of GPP excersises that could be chosen in these slots. Sheiko has said that each athlete should select exercises in these slots which are appropriate to their needs. Search something like “SPP list” on this forum for a post containing the different SPP / GPP exercises listed in Sheikos book. They give examples, but you have plenty available spaces to choose upper back stuff if you need it.
  3. This is the main one….there is a ton of benching in all the Sheiko cycles. You need to balance this degree of internal shoulder rotation with external shoulder rotation exercises. People sometimes over-simplify this IMHO and think “press = internal rotation, back work = external rotation” but it aint always the case. Flare your lats…what happens? Shoulders rotate inwards. For the most part, chins develop internal rotation of the shoulders. I am someone with pretty fruity shoulders who does need to include a lot of external rotation work but chins is not the way to go IMHO, these will only make you worse. Chest supported rows, T-bar rows, seated rows, DB rows etc. are better choices, i.e. horizontal pulls which involve retraction/depression of the scapulae.
  4. For an example, here is how I set my GPP / SPP choices. These are obviously unique to my needs but you should be able to see how I balance out internal/external rotation for my bad shoulders (I run a 4-day CMS cycle):

Day 1

  • DL/Bench/DL
  • SPP slot 1 (DB rows)
  • GPP slot 1 (YTI exercise, rvs flyes & external rotations)
  • SPP slot 2 (DB press)
  • GPP slot 2 (abs)

Day 2

  • Bench/Sq/Bench
  • GPP slot 1 (YTI exercise, rvs flyes & external rotations)
  • SPP slot 1 (GHR)
  • GPP slot 2 (abs)

Day 3

  • DL/Bench/DL
  • GPP slot 1 (YTI exercise, rvs flyes & external rotations)
  • SPP slot 1 (chest supported rows)
  • SPP slot 2 (DB press)
  • GPP slot 2 (abs)

Day 4

  • Sq/Bench/Sq
  • GPP slot 1 (YTI exercise, rvs flyes & external rotations)
  • SPP slot 1 (GMs)
  • GPP slot 2 (abs)

Hope this helps

Stolen from BMF Sports

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