Classification

Right under your account name you’ll see your athlete skill level classification. This depends on your one-rep-maxes (1RMs) in the squat, bench press, and deadlift in relation to your weight and gender. For more info about classification, you can read about it here.

Under each of your 1RMs there is a field for recording the date you last tested each. Fill those in with an approximate date if necessary. Retests are typically done every 6-8 weeks.

Competition Date

Set your competition date and then press Sync. Even if you don’t plan on competing you should still set a date a few months into the future anyway to work towards. Sheiko Gold will take you through the process of building a base, preparing to handle heavy weights, and then dissipating built-up fatigue so that you can be your strongest. Instead of a competition, you can arrive at the gym and run through a mock meet where you test all your maxes. Do it.

Once you’ve made it to your competition date, Reset and enter a new date to start the process over again.

Current Training Period

Manual or Automatic modes of progression are available. If you set a competition date the app will enter automatic progression mode and move you through the periods as your competition approaches. You can also manually select your periods and move through them as you feel the need. Note, entering the manual progression mode will void your competition date.

These are your choices:

Prep 0 (PPL)
Style: Powerbuilding (85% bodybuilding / 15% powerlifting)
Periodization: linear
Purpose: body recomposition (bulking/cutting)
Useful KPIs: body weight, body fat, SBD 10RMs
Target group: athletes with an FFMI less than 24.3 should consider PPL

Prep 0 (Full body)
Style: Powerbuilding (40% bodybuilding / 60% powerlifting)
Periodization: undulating
Purpose: essentially powerlifting with larger rep ranges
Useful KPIs: body weight, SBD 1RMs
Target group: athletes desiring more SBD work with reps more than 5

Prep 1
Style: Powerlifting (30% bodybuilding / 70% powerlifting)
Periodization: undulating
Purpose: technique refinement, discovering/correcting weaknesses
Useful KPIs: DOTS, NL
Target group: athletes needing work on the SBD fundamentals

Prep 2
Style: Powerlifting (15% bodybuilding / 85% powerlifting)
Periodization: undulating
Purpose: strength development, preparation for 1RM testing
Useful KPIs: AWL, NL
Target group: athletes wanting to maximize 1RM results

Comp
Style: Powerlifting (10% bodybuilding / 90% powerlifting)
Periodization: undulating
Purpose: extended deload, preparation to perform 1RM tests on a specific date
Useful KPIs: AWL, NL
Target group: athletes nearing competition (real/mock)

Confused about the KPIs? Read about them here.

Which training period should you do?

FFMI ultimately determines the ceiling of your resulting performance. An athlete with an FFMI of 24.5 will have much greater potential than an athlete with an FFMI of 21.5.

  • FFMI is under 21.7: Mostly offseason. Use Prep 0 (PPL) and chase rep PRs more than you chase 1RMs.
  • FFMI near 23: Mix of off-season and competition preps. Chase rep PRs and 1RMs as well.
  • FFMI is above 24.3: Mostly competition preps. Use Prep 2 and Comp. Claim victory.

Period Length

You can change the length of Preparation II. In general, the higher your athlete classification, the longer this period is in relation to Preparation I.


The noteworthy characteristics in this diagram are the decrease in training variation as training progresses towards the competition event. Also, note the relative proportion of competition lift work increases at the expense of the basic and additional exercises as one approaches the competition event.

Here is another sample training cycle for an athlete with a higher skill level classification. Note the shortened duration of Preparation I. Their focus is less about building a base of competence and muscle and more about mastering the lifts.

Keep these perspectives in mind when setting a competition date and the length of training periods.

Additional Exercise Focus

Do you have some lift that is significantly lagging behind the others and it has nothing to do with a limiting injury? If so, you can direct your additional exercise work to focus on building the muscles involved in your lagging lift.

  • Balanced – Additional exercises will cover your whole body as needed
  • Squat – Additional exercises will build supporting muscles involved with the squat
  • Bench Press – Additional exercises will build supporting muscles involved with the bench press
  • Deadlift – Additional exercises will build supporting muscles involved with the deadlift