Sheiko SPP List and Program Building

SPP by definition:
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