SHEIKO POWERLIFTING TRAINING
PROGRAM
The SHEIKO Powerlifting routine is a fantastic ‘off the shelf’ Powerlifting program for beginners and more advanced strength athletes alike.
The SHEIKO sixteen week cycle identified below and in the downloadable spreadsheet is broken up into four blocks: #29, #30, #31, and #32 and designed for a powerlifter to peak at Week 16.
In terms of structure, they can be labeled as:
- #29: Prepapatory Block; Medium Volume – Medium Intensity
- #30: Accumulation Block: High Volume – Medium Intensity
- #31: Transmutation Block: Medium Volume – Medium-High Intensity
- #32: Realization/Peaking Block: Low Volume – High Intensity
Sample Powerlifting Training Program
The SHEIKO sixteen week cycle identified below and in the downloadable spreadsheet is broken up into four blocks: #29, #30, #31, and #32 and designed for a powerlifter to peak at Week 16.
| Week 1 – Day 1 – Monday | |||||
|---|---|---|---|---|---|
| % | reps | sets | weight | ||
| 1 | Squat | 50% | 5 | 1 | 55 |
| 60% | 4 | 2 | 66 | ||
| 70% | 3 | 2 | 77 | ||
| 80% | 2 | 5 | 88 | ||
| 2 | Bench press | 50% | 5 | 1 | 70 |
| 60% | 4 | 1 | 84 | ||
| 70% | 3 | 2 | 98 | ||
| 80% | 3 | 6 | 112 | ||
| 3 | Dumbbell fly | 10 | 5 | ||
| 4 | Squat | 50% | 5 | 1 | 55 |
| 60% | 5 | 1 | 66 | ||
| 70% | 4 | 5 | 77 | ||
| 5 | Abs | 10 | 3 | ||
| Week 1 – Day 3 – Wednesday | |||||
|---|---|---|---|---|---|
| % | reps | sets | weight | ||
| 1 | Deadlift | 50% | 4 | 1 | 55 |
| 60% | 4 | 1 | 66 | ||
| 70% | 3 | 2 | 77 | ||
| 80% | 3 | 5 | 88 | ||
| 2 | Bench press | 50% | 6 | 1 | 70 |
| 60% | 5 | 1 | 84 | ||
| 70% | 4 | 2 | 98 | ||
| 75% | 3 | 2 | 105 | ||
| 80% | 2 | 2 | 112 | ||
| 75% | 3 | 2 | 105 | ||
| 70% | 4 | 1 | 98 | ||
| 65% | 6 | 1 | 91 | ||
| 60% | 8 | 1 | 84 | ||
| 50% | 10 | 1 | 70 | ||
| 3 | Dumbbell fly | 10 | 5 | ||
| 4 | Deadlift up to knees | 50% | 4 | 1 | 55 |
| 60% | 4 | 1 | 66 | ||
| 70% | 4 | 5 | 77 | ||
| 5 | Good morning (standing) | 5 | 5 | ||
| Week 1 – Day 5 – Friday | |||||
|---|---|---|---|---|---|
| % | reps | sets | weight | ||
| 1 | Bench press | 50% | 5 | 1 | 70 |
| 60% | 4 | 1 | 84 | ||
| 70% | 3 | 2 | 98 | ||
| 80% | 3 | 5 | 112 | ||
| 2 | Squat | 50% | 5 | 1 | 55 |
| 60% | 4 | 1 | 66 | ||
| 70% | 3 | 2 | 77 | ||
| 80% | 3 | 6 | 88 | ||
| 3 | Bench press | 55% | 5 | 1 | 77 |
| 65% | 4 | 1 | 91 | ||
| 75% | 3 | 5 | 105 | ||
| 4 | Dumbbell fly | 10 | 5 | ||
| 5 | Abs | 10 | 3 | ||
NXT Level Sport Sponsored Powerlifting Athletes Joe Whittaker and Carli Dillon choose to use the below products to assist their training, recovery and in competition performance.
SUPPLEMENTS: The full range of Isowhey Sports products are available for sale on NXT Level Sports
The Donjoy ANAFORM Power Knee is the perfect knee support brace for powerlifters in training. It delivers knee support, compression and heat retention for general knee pain relief, swelling and mild knee sprains and strains. With mid-level support, the Anaform Power Knee helps provide squat rebound for enhanced performance, textured lining for ventilation and breathability, and neoprene for compression.
