The Sheiko Intermediate Competitive Program
Do you want to get stronger?
If you answered no to the question, you can leave this page right now. For everyone else, this MIGHT be the program you're looking for. I say MIGHT instead of DEFINITELY because around here we don't sell lies.
You see, it's true. We've done an exclusive collaboration with Professor Boris Sheiko, arguably the most decorated and respected powerlifting Coach in history. He's Coached more drug tested champions in the IPF than anyone else. His results are legendary, his methods influential across the entire powerlifting sport. And he's developed for us two unique training programs.
But this might not be for you.
Why? Because these programs are intended for a very specific audience. It is meant for people that can stay dedicated to a program, following it exactly as laid out. It is meant for people that truly apply themselves at the gym, not just go through the motions. It is meant for people that want to get stronger. Lastly, these programs are designed for mainly intermediate lifters.
You've probably heard the term intermediate be thrown around. Everyone has their own definition. Professor Sheiko's definition might surprise you. An Intermediate individual is usually measured by time spent lifting and their total relative to bodyweight. An Intermediate lifter is defined here as someone who has spent at least 2 years training and has a Wilks of between 300-450.
If you don't know what a Wilks is we can define an intermediate lifter more broadly here. If you've been lifting for at least a few years but are NOT considered an Elite lifter (with your numbers), you probably fall within the intermediate spectrum. All three of us who started Kizen Training still fall within the intermediate category (aka we can still follow this program).
So Is This You?
If you're a beginner you have no place doing a program like this. If you are an advanced/elite lifter, you should already be getting customized coaching (as a template probably insufficient for your needs at this point). All in all, an intermediate lifter describes the vast majority of you probably reading this page.
And the good news?
Now for the first time, Professor Sheiko's methodology is properly translated into English with the full support of Professor Boris Sheiko. Included is an extensive interview overviewing the program, its intention and function. This is the most complete representation of the Sheiko methodology in the West.
That Ain't Sheiko
You've probably heard of some Sheiko programs floating around on the Internet. Professor Sheiko made it clear that those programs are misrespresentations of his programming. In fact he said, the most common one people see on the Internet, he developed for a 15 year old female lifter who struggled on the bench press! He actually was quite perturbed by how misrepresented some of his training philosophy has been. You might think you know Sheiko...but trust us when we say you probably don't.
We've crunched the numbers (average volume/intensity, #of sets etc) and these two programs are quite distinct from what is out there.
Which One For You?
Now you'll probably notice we have two different programs available. How do you choose which one? One is a 30 week off season intermediate program and the other is a 26 week competitive intermediate program. The main difference is that the competitive program has slightly higher intensities, volume and is intended for an intermediate who plans on competing (or at the least maximizing strength).
In this way the competitive program is the more advanced of the two. The off season program is a great match for those that have a job/school/outside commitments that might make applying yourself 100% to the gym hard. It is a little easier, a little less intense and has been adjusted to take outside stress into consideration.
There are two options available
- Off Season Intermediate Program (5 days a week)
- Competitive Intermediate Program (5 days a week)
Why Choose Sheiko?
If your goal is to become a better lifter, you'd be hard pressed to find a better program for intermediate lifters. Learn from the man who has accumulated more medals, accolades and champions than any other Coach in the history of powerlifting. If you want to be the best, you need to learn from the best. We are proud to be able to exclusively offer you these programs.
Besides this new program being made specifically by Sheiko as the definitive intermediate program, there are several very cool extras. These include a full exercise library for all the accessory movements. These exercise demonstrations feature Professor Sheiko himself explaining how to correctly perform each of his special accessory movements. These include (full list of accessory movements).
In addition there is an exclusive 1 hour+ interview with Professor Sheiko going over lifting and programming, an extensive guide detailing how to use the program. It will help guide along the process of maximizing your strength!
Will This Work For Me?
I want to be clear in stating that this program is NOT for everyone. We aren't here to try and sell you any lies. These programs are designed for a specific purpose and for a specific audience. Are you an intermediate lifter (by our definitions)? Do you want to get stronger? If you answer yes to both of these questions than these programs might be for you.
Get started now!
Boris Sheiko is the only person in Russia who is a Professor of Powerlifting. Published 150 articles, and 15 books on powerlifting.
Head coach of the Russian powerlifting team from 1999 to 2005, which was undefeated in international competition, winning 7 European and world championships with every athlete achieving not less than a bronze.
Developed 9 IPF world champions, who received 40 gold medals.
StartBarbell Good Morning (1:42)
StartSeated Good Morning (1:00)
StartBarbell Squat (6:40)
StartPause Squat Variation (3:49)
StartSquat With Chains (1:52)
StartBarbell Bench Press (4:30)
StartBench Press - Speed (2:00)
StartBench Press - Bands (3:09)
StartBench Press - Boards (3:56)
StartBench Press - Chains (2:42)
StartBench Press - Slingshot (3:21)
StartDecline Barbell Bench Press (1:15)
StartIncline Barbell Bench Press (1:21)
StartPaused Bench Press (3:44)
StartBarbell Deadlift (7:08)
StartBarbell Deficit Deadlift (3:46)
StartBarbell Hang Deadlift (3:19)
StartBlock Pull Variation (4:40)
StartDeadlift to Knees Combo (1:38)
StartPaused Barbell Deadlift (2:00)
StartPause Deadlift Variation (2:15)
StartDeadlift - Bands (1:15)
StartDeadlift - Chains (1:43)
StartDeadlift - Blocks (4:19)
StartStiff-Legged Deadlift (3:32)
StartDeadlift From A Rib (0:59)