SHK
Шейко №37
Соревновательный цикл с выходом на пик
Длительность
12 нед
Частота
4 дня/нед
Объём
Высокий
Уровень
Продвинутый
Цель
Максимальная сила
📚 Полный гайд по школе Шейко
Программа №37: соревновательный цикл
О программе
Ориентирован на подготовку к соревнованиям. Плановый выход на пик.
Для кого: Подготовка к соревнованиям
Ключевые принципы
- —Нед 1–8: накопительный блок
- —Нед 9–11: интенсификация
- —Нед 12: разгрузка
- —Пиковая неделя имитирует соревновательный день
- —Работа с соревновательной экипировкой
Прогноз результатов
Выход на личный рекорд.
Расписание тренировок
Неделя 1 — Нед.1
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 8 | 5 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Приседание | 8 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Разводка гантелей | 5 | 10 | |
| Жим лёжа | 8 | 5 | 55–70% 55–70% 55–70% 55–70% 55–70% 55–70% 55–70% 55–70% |
| Гудморнинг стоя | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга | 9 | 5 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Жим лёжа на наклонной | 6 | 4 | |
| Отжимания на брусьях | 5 | 5 | |
| Тяга с плинтов | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Выпады | 5 | 5 | |
| Пресс | 3 | 10 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 16 | 6 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 10 | 5 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Французский жим | 5 | 10 | |
| Гудморнинг сидя | 5 | 5 |
Неделя 2 — Нед.2
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 55–80% 55–80% 55–80% 55–80% 55–80% 55–80% 55–80% 55–80% 55–80% 55–80% |
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Push up | 5 | 10 | |
| Приседание | 6 | 3 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Гудморнинг стоя | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 7 | 4 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Жим лёжа | 7 | 5 | 55–70% 55–70% 55–70% 55–70% 55–70% 55–70% 55–70% |
| Разводка гантелей | 5 | 10 | |
| Становая тяга | 9 | 4 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Выпады | 5 | 5 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 4 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Жим лёжа | 16 | 6 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Приседание | 6 | 3 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Гудморнинг сидя | 5 | 6 |
Неделя 3 — Нед.3
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Push up | 5 | 10 | |
| Приседание | 7 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Пресс | 3 | 10 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 8 | 4 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Жим лёжа | 17 | 6 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Разводка гантелей | 5 | 10 | |
| Тяга с плинтов | 7 | 5 | 60–80% 60–80% 60–80% 60–80% 60–80% 60–80% 60–80% |
| Выпады | 5 | 5 | |
| Пресс | 3 | 10 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 11 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Приседание | 9 | 5 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Жим лёжа | 7 | 6 | 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% 50–65% |
| Разводка гантелей | 5 | 10 | |
| Гудморнинг стоя | 5 | 5 |
Неделя 4 — Нед.4
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 9 | 5 | 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% |
| Жим лёжа | 9 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Отжимания на брусьях | 5 | 8 | |
| Приседание | 8 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Гудморнинг стоя | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 9 | 5 | 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% |
| Становая тяга | 9 | 4 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим лёжа | 6 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Разводка гантелей | 5 | 10 | |
| Выпады | 5 | 5 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 7 | 5 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Разводка гантелей | 5 | 10 | |
| Отжимания на брусьях | 5 | 8 | |
| Гудморнинг сидя | 5 | 5 | |
| Пресс | 3 | 10 |
Неделя 5 — Нед.5
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 8 | 3 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Жим лёжа | 7 | 3 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Разводка гантелей | 4 | 8 | |
| Пресс | 3 | 10 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 7 | 3 | 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% |
| Жим лёжа | 7 | 3 | 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% |
| Становая тяга | 6 | 3 | 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 10 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 6 | 3 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Гудморнинг сидя | 5 | 5 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 6 | 4 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Жим лёжа на наклонной | 6 | 4 | |
| Dip (with weights) | 5 | 6 | |
| Deadlift off boxes | 8 | 3 | 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% 55–85% |
| Пресс | 5 | 10 |
Неделя 6 — Нед.6
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 3 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим лёжа | 10 | 3 | 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% 50–90% |
| Разводка гантелей | 4 | 8 | |
| Приседание | 6 | 4 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Пресс | 3 | 10 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга | 10 | 3 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим лёжа | 9 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 5 | 10 | |
| Тяга до колен | 6 | 3 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Гудморнинг стоя | 5 | 5 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 9 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 9 | 3 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 6 | 3 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Пресс | 3 | 10 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 8 | 3 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Отжимания на брусьях | 5 | 4 | |
| Становая тяга | 10 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Гудморнинг сидя | 5 | 5 |
Неделя 7 — Нед.7
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 8 | 3 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Приседание | 9 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 6 | 3 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Разводка гантелей | 4 | 8 | |
| Гудморнинг стоя | 5 | 4 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 11 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 4 | 8 | |
| Становая тяга | 9 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Пресс | 3 | 8 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 8 | 3 | 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% 50–85% |
| Жим лёжа | 9 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 4 | 8 | |
| Приседание | 6 | 3 | 55–75% 55–75% 55–75% 55–75% 55–75% 55–75% |
| Гудморнинг сидя | 4 | 4 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа на наклонной | 5 | 3 | |
| Отжимания на брусьях | 5 | 4 | |
| Становая тяга | 9 | 3 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Пресс | 4 | 8 |
Неделя 8 — Нед.8
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 9 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Жим лёжа | 9 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 4 | 6 | |
| Гудморнинг стоя | 4 | 4 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 9 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 3 | 6 | |
| Становая тяга | 9 | 3 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Пресс | 3 | 8 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 7 | 3 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Жим лёжа | 8 | 3 | 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% 50–80% |
| Разводка гантелей | 3 | 6 | |
| Гудморнинг сидя | 4 | 4 |
Суббота
| Упражнение | Подходы | Повторения | Интенсивность |
|---|
Неделя 9 — Нед.9
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга | 6 | 3 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Жим лёжа | 7 | 3 | 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% 50–75% |
| Пресс | 2 | 8 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 6 | 3 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
| Жим лёжа | 6 | 3 | 50–70% 50–70% 50–70% 50–70% 50–70% 50–70% |
Неделя 10 — Нед.10
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 8 | 5 | 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% |
| Приседание | 8 | 5 | 53–73% 53–73% 53–73% 53–73% 53–73% 53–73% 53–73% 53–73% |
| Разводка гантелей | 5 | 10 | |
| Жим лёжа | 8 | 5 | 58–73% 58–73% 58–73% 58–73% 58–73% 58–73% 58–73% 58–73% |
| Гудморнинг стоя | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Становая тяга | 9 | 5 | 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% |
| Жим лёжа на наклонной | 6 | 4 | |
| Отжимания на брусьях | 5 | 5 | |
| Тяга с плинтов | 9 | 5 | 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% |
| Выпады | 5 | 5 | |
| Пресс | 3 | 10 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 16 | 6 | 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% |
| Разводка гантелей | 5 | 10 | |
| Приседание | 10 | 5 | 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% |
| Французский жим | 5 | 10 | |
| Гудморнинг сидя | 5 | 5 |
Неделя 11 — Нед.11
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 58–83% 58–83% 58–83% 58–83% 58–83% 58–83% 58–83% 58–83% 58–83% 58–83% |
| Жим лёжа | 10 | 5 | 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% |
| Разводка гантелей | 5 | 10 | |
| Push up | 5 | 10 | |
| Приседание | 6 | 3 | 58–78% 58–78% 58–78% 58–78% 58–78% 58–78% |
| Гудморнинг стоя | 5 | 5 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 7 | 4 | 53–73% 53–73% 53–73% 53–73% 53–73% 53–73% 53–73% |
| Жим лёжа | 7 | 5 | 58–73% 58–73% 58–73% 58–73% 58–73% 58–73% 58–73% |
| Разводка гантелей | 5 | 10 | |
| Становая тяга | 9 | 4 | 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% |
| Выпады | 5 | 5 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 4 | 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% |
| Жим лёжа | 16 | 6 | 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% |
| Приседание | 6 | 3 | 58–78% 58–78% 58–78% 58–78% 58–78% 58–78% |
| Гудморнинг сидя | 5 | 6 |
Неделя 12 — Нед.12
Понедельник
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Приседание | 10 | 5 | 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% |
| Жим лёжа | 10 | 5 | 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% |
| Разводка гантелей | 5 | 10 | |
| Push up | 5 | 10 | |
| Приседание | 7 | 5 | 53–73% 53–73% 53–73% 53–73% 53–73% 53–73% 53–73% |
| Пресс | 3 | 10 |
Среда
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Тяга до колен | 8 | 4 | 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% |
| Жим лёжа | 17 | 6 | 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% 53–88% |
| Разводка гантелей | 5 | 10 | |
| Тяга с плинтов | 7 | 5 | 63–83% 63–83% 63–83% 63–83% 63–83% 63–83% 63–83% |
| Выпады | 5 | 5 | |
| Пресс | 3 | 10 |
Пятница
| Упражнение | Подходы | Повторения | Интенсивность |
|---|---|---|---|
| Жим лёжа | 11 | 5 | 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% 53–83% |
| Приседание | 9 | 5 | 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% 53–78% |
| Жим лёжа | 7 | 6 | 53–68% 53–68% 53–68% 53–68% 53–68% 53–68% 53–68% |
| Разводка гантелей | 5 | 10 | |
| Гудморнинг стоя | 5 | 5 |