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Sheiko træning - Hvad er et Sheiko program? - Styrkeblog.dk

Sheiko

Sheiko er et træningsprogram lidt i stil med HST træning. Her skifter du imellm nogle fastlagte træningsprogrammer, og løfter nogle bestemte % af dit max løft. Alt sammen for at at gøre dig stærkere i maxløft.
For at se alle Sheiko programmerne, gå til denne hjemmeside:
elitefts.com – sheiko program

Men for at vise hvad det går ud på, viser jeg startprogrammet her:

Week 1

Monday

Bench
50% 5×1, 60% 4×2, 70% 3×2, 75% 3×5

Squat
50% 5×1, 60% 5×2, 70% 5×5

Bench
50% 5×1, 60% 5×1, 70% 4×4

Flies
10×5

Good mornings
5×5

Wednesday

Deadlift to knees
50% 3×1, 60% 3×1, 70% 3×2, 75% 3×4

Incline bench
6×4

Dips
5×5

Deadlift from pins
55% 4×1, 65% 4×1, 75% 4×2, 85% 3×4

Lunges
5×5

abs
10×3

Friday

Bench
50% 5×1, 60% 5×1, 70% 4×1, 75% 3×2, 80% 2×2,
75% 3×2, 70% 4×1, 60% 6×1, 50% 8×1

Flies
10×5

Squat
50% 5×1, 60% 4×1, 70% 3×2, 75% 3×5

Good mornings
5×5

Week 2

Monday

Squat
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×5

Bench
50% 5×1, 60% 4×1, 70% 2×2, 80% 3×5

Flies
10×5

Pushups
10×5

Front squat
45% 3×2, 55% 3×2, 60% 2×4

Good mornings
5×5

Wednesday

Deadlift to knees
50% 3×1, 60% 3×1, 70% 3×2, 75% 2×4

Bench
50% 6×1, 60% 6×2, 65% 6×4

Flies
10×5

Deadlift from pins
55% 4×1, 65% 4×1, 75% 4×2, 80% 4×4

Lunges
5×5

Friday

Squat
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×5

Bench
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×2,
75% 3×1, 65% 5×1, 55% 7×1

Flies
10×5

Squats
50% 5×1, 60% 5×2, 70% 4×4

Good mornings
5×5

Week 3

Monday

Squat
55% 5×1, 65% 4×1, 75% 3×2, 85% 2×4

Bench
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6

Flies
10×5

Pushups
10×5

Squats
50% 3×1, 60% 3×1, 70% 3×1, 80% 3×4

Good mornings
5×5

Wednesday

Deadlift off box
50% 3×2, 60% 3×2, 65% 3×4

Bench
50% 5×1, 60% 4×1, 70% 3×2, 80% 2×3, 85% 2×2, 80% 3×2

Flies
10×5

Deadlift from pins
60% 4×1, 70% 4×2, 80% 3×2, 90% 2×3

Lunges
5×5

Friday

Squat
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6

Bench
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×7

Flies
10×5

Military press
4×5

Good mornings
5×5

Week 4

Monday

Squat
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×5

Bench
55% 5×1, 65% 5×1, 75% 4×5

Flies
10×5

Dips
8×5

Front squats
40% 5×2, 50% 4×2, 60% 3×3

Good mornings
5×5

Wednesday

Bench
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×2, 85% 2×3

Deadlift
50% 3×1, 60% 3×1, 70% 3×2, 80% 3×2, 85% 2×3, 80% 2×3

Bench
50% 5×1, 60% 5×1, 70% 5×4

Flies
10×5

Friday

Squats
50% 5×1, 60% 4×1, 70% 3×2, 80% 3×6

Bench
50% 6×1, 60% 5×1, 70% 4×2, 80% 3×2, 85% 2×2
80% 3×2, 70% 4×1, 60% 6×1, 50% 8×1

Flies
10×5

Dips
8×5

Good mornings
5×5

Abs
10×3

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