One of my favourite parts of the having the direct to Coach chat in the app is people can tell you about their PBs much more readily.
These are just a few from yesterday morning.
I know tonnes of you every year come out the gates hot in January and want a big year of training and so I wanted to remind you of what we're offering.
No nonsense, well supported and proven programs.
Not sure what to do or need help? Press the big 'COACH' button.
Session didn't go well? Input your session into app and it'll adjust.
Need technical feedback on your lift? Video feedback coming in the new year!
ALREADY ON THE APP AND WANT MORE PROGRAMS?
More weightlifting, more strength, more hybrid, more rugby coming soon!
It's no secret that we're fans of being more conditioned if you're strength training. The benefits include probably not dying at soon, recovering between reps, sets and sessions, probably less fat, tolerate more training at higher volume and a blood pressure that doesn't scare your doctor.
However, it has come to our attention that you don't know what to do or how to do it.
So let us begin with an air bike/assault bike/echo bike or some variation.
You may see 2 units on the screen that I want you to track. Watts & Cals.
I would also like you to track heart rate in terms of BPM, average BPM and peak BPM. Use a watch or fitness strap. I prefer strap because I don't want to use a watch.
If you're REALLY out of shape and scared of conditioning, do the following:
10 cals, rest 20 secs, 10 more cals etc. 10 times. Once a week.
10x10cals 20 Sec rest between sets.
I want your heart rate really high for each set of 10 and your watts high.
The watts will drop by the end, that's good.
BPM might go up by the end, that's good.
Each 10 cals may take longer by the end, that's okay.
The goal is to do your cals faster a.k.a higher watts per set and your BPM return to normal faster between sets.
If you're a cool guy or gal do this twice a week and report back.
If you're somebody who strength trains and you think it's time for an off season but you're not sure what to do, incorporate the following:
1) Take off all your lifting equipment. Remove your belt, your sleeves, your wrist wraps etc and practice your full lifts without them for 4-8 weeks.
I like this because firstly it forces you to load appropriately. In the short term it will reduce the load on your lifts ensuring that you're actually in an off season.
I also like it because it challenges you in a way where you have slightly more range of motion like in the bottom of the squat where your quads need to work a tiny bit harder or your core needs to brace a little better.
2) When it doubt, up the reps per set. If you're really not sure what to do, doing more volume will take care of the two main goals for an off season. Reduce heavy loads and build some work capacity.
3) Get on the air bike and make it go BRRRRRRR. Start with 10x10 cals with minimal rest in between.
4) Try PB one of your assistance exercises. Go for a new 5RM on the Bulgarian split squat, dumbbell bench etc. Maybe you're really cool and you want a weighted side plank PB.
5) Consider losing some fat if you gained too much.
I must say raw natty vegan mixed grip deadlifts are fun.
Caveman, paleo, carnivore if you will.
On a serious note, I want to push the deadlift because well, I want the worst squat, deadlift and bench ratios in the strength world.
I also want to do it as my posterior strength is a weak link in my snatch and I reckon an enormous deadlift can't hurt.
I will be using the tried and tested method that we've shown you many times before:
Keep weight the same and increase volume, then keep volume consistent while increasing weight followed closely by dropping volume and increasing weight to peak.
So for example:
200kg 2x3
200kg 2x4
200kg 2x5
200kg 3x5
200kg 5x5
220kg 3x3 and so on.
My knee is feeling very nice and springy while at the same time my elbows are locking out more and more.
My traps are still limiting my shoulder range a little bit but a very kind gentleman to whom I pay Sika's hard earned money to grabs a chunk of trap and get I referrals into the back of my head.
This then results in my shoulders allowing my arms to go back a little further in a more preferrable externally rotated position.
I'm close to the bodyfat levels I would like and I'm very excited to get back to jumping but until my knee is 100%, aggressive plyos and sprints will have to wait.
1) For 15% off 1 month of the excellent all powerful Sika Strength App, go to app.sikastrength.com/ use code BF15 at checkout when you pay via Stripe on the website.
Simply log into the the website or register, click subscribe, this takes you to a checkout window, enter the coupon code, checkout and log into the app on your phone and get training! DO NOT PAY ON APPLE OR GOOGLE!
2) For 15% your total order on Sika Sleep simply use the code BF15 at checkout. This applies to your final price and I know a lot of you buy in 3 months supply so this is a great opportunity!
Shi Zhyiong seems to be truly retired now after this years Chinese Nationals Games.
I always felt like Shi had more to show us when he was injury free but the problem was he never really needed to.
A 190kg power clean at a conservative rate of 90%, we're looking at 210kg for a top clean & jerk, which I don't believe he ever had a video of in training.
If he did it in is another thing.
If he really needed to, a 170kg+ & 205kg+ clean and jerk would have been possible, however his competitors came along too late to push his limits.
He reminds me of two other greats of the previous era, Andrei Aramnau & Ilya Ilyin.
Both of these cases aren't quite so wistful. Andrei nailing the 200kg snatch as a JUNIOR to win the Gold in the OLYMPICS was and is still insane.
Ilya did many great feats but one final one would have been his true potential as 105kg lifter on the Clean & Jerk + Total, even though we still saw the 246kg clean and jerk, 233 at 94kg etc.
In Andrei & Ilya's case, I'm being greedy. We saw tonnes of great lifts but I always want more.
In Shi's case however, I think there was a lot left on the table.
What's as interesting is the concerning state of Chinese men's weightlifting. While they posses full provincial teams and seemingly endless national support we're not seeing any greats like Lu or Liao Hui.
What's even more pressing is that Weightlifting is at an all time high in popularity but quite low in terms of performance across the board.
Now that Lasha is gone (it seems?) we're seemingly holding onto Karlos or Akbar to produce an all time lift.
Sika Strength
Sika Strength
THE WINNER OF THE 8 WEEK SQUAT CHALLENGE IS...
NICK!
He's the very last video in this montage of squats.
He hit a massive 248kg squat, for an 18kg PB.
A lot of great results but this ended up being a clear winner.
We also had some special 200kgs for a visa stamp to Sikastan.
Keep any eye out early next year for a Becoming A Horse Challenge.
1 day ago (edited) | [YT] | 19
View 0 replies
Sika Strength
The first part in a 3 part series on breaking down the deadlift from technique, assistance work and programming!
Check out the first episode here!
Are there other videos you've been eager for us to make?
Let us know!
3 days ago | [YT] | 18
View 1 reply
Sika Strength
One of my favourite parts of the having the direct to Coach chat in the app is people can tell you about their PBs much more readily.
These are just a few from yesterday morning.
I know tonnes of you every year come out the gates hot in January and want a big year of training and so I wanted to remind you of what we're offering.
No nonsense, well supported and proven programs.
Not sure what to do or need help? Press the big 'COACH' button.
Session didn't go well? Input your session into app and it'll adjust.
Need technical feedback on your lift? Video feedback coming in the new year!
ALREADY ON THE APP AND WANT MORE PROGRAMS?
More weightlifting, more strength, more hybrid, more rugby coming soon!
app.sikastrength.com/
1 week ago | [YT] | 68
View 2 replies
Sika Strength
How To Use The Assault Bike For Strength Training
It's no secret that we're fans of being more conditioned if you're strength training. The benefits include probably not dying at soon, recovering between reps, sets and sessions, probably less fat, tolerate more training at higher volume and a blood pressure that doesn't scare your doctor.
However, it has come to our attention that you don't know what to do or how to do it.
So let us begin with an air bike/assault bike/echo bike or some variation.
You may see 2 units on the screen that I want you to track. Watts & Cals.
I would also like you to track heart rate in terms of BPM, average BPM and peak BPM. Use a watch or fitness strap. I prefer strap because I don't want to use a watch.
If you're REALLY out of shape and scared of conditioning, do the following:
10 cals, rest 20 secs, 10 more cals etc. 10 times. Once a week.
10x10cals 20 Sec rest between sets.
I want your heart rate really high for each set of 10 and your watts high.
The watts will drop by the end, that's good.
BPM might go up by the end, that's good.
Each 10 cals may take longer by the end, that's okay.
The goal is to do your cals faster a.k.a higher watts per set and your BPM return to normal faster between sets.
If you're a cool guy or gal do this twice a week and report back.
2 weeks ago (edited) | [YT] | 216
View 33 replies
Sika Strength
Things to do in your strength 'off season'.
If you're somebody who strength trains and you think it's time for an off season but you're not sure what to do, incorporate the following:
1) Take off all your lifting equipment. Remove your belt, your sleeves, your wrist wraps etc and practice your full lifts without them for 4-8 weeks.
I like this because firstly it forces you to load appropriately. In the short term it will reduce the load on your lifts ensuring that you're actually in an off season.
I also like it because it challenges you in a way where you have slightly more range of motion like in the bottom of the squat where your quads need to work a tiny bit harder or your core needs to brace a little better.
2) When it doubt, up the reps per set. If you're really not sure what to do, doing more volume will take care of the two main goals for an off season. Reduce heavy loads and build some work capacity.
3) Get on the air bike and make it go BRRRRRRR. Start with 10x10 cals with minimal rest in between.
4) Try PB one of your assistance exercises. Go for a new 5RM on the Bulgarian split squat, dumbbell bench etc. Maybe you're really cool and you want a weighted side plank PB.
5) Consider losing some fat if you gained too much.
2 weeks ago | [YT] | 263
View 9 replies
Sika Strength
You might not know this but we have SECOND channel answering you're specific questions!
youtube.com/@SikaStrengthClips
It'd be real swell if you went and subscribed.
Only if you want to of course.
No pressure.
3 weeks ago | [YT] | 98
View 3 replies
Sika Strength
I must say raw natty vegan mixed grip deadlifts are fun.
Caveman, paleo, carnivore if you will.
On a serious note, I want to push the deadlift because well, I want the worst squat, deadlift and bench ratios in the strength world.
I also want to do it as my posterior strength is a weak link in my snatch and I reckon an enormous deadlift can't hurt.
I will be using the tried and tested method that we've shown you many times before:
Keep weight the same and increase volume, then keep volume consistent while increasing weight followed closely by dropping volume and increasing weight to peak.
So for example:
200kg 2x3
200kg 2x4
200kg 2x5
200kg 3x5
200kg 5x5
220kg 3x3 and so on.
My knee is feeling very nice and springy while at the same time my elbows are locking out more and more.
My traps are still limiting my shoulder range a little bit but a very kind gentleman to whom I pay Sika's hard earned money to grabs a chunk of trap and get I referrals into the back of my head.
This then results in my shoulders allowing my arms to go back a little further in a more preferrable externally rotated position.
I'm close to the bodyfat levels I would like and I'm very excited to get back to jumping but until my knee is 100%, aggressive plyos and sprints will have to wait.
How's your training going?
Yours in elicit sports performance,
Chief Squatter in Sikastan
3 weeks ago (edited) | [YT] | 235
View 24 replies
Sika Strength
BLACK FRIDAY SALE - SALE BEGINS AT MIDNIGHT
1) For 15% off 1 month of the excellent all powerful Sika Strength App, go to
app.sikastrength.com/ use code BF15 at checkout when you pay via Stripe on the website.
Simply log into the the website or register, click subscribe, this takes you to a checkout window, enter the coupon code, checkout and log into the app on your phone and get training! DO NOT PAY ON APPLE OR GOOGLE!
2) For 15% your total order on Sika Sleep simply use the code BF15 at checkout. This applies to your final price and I know a lot of you buy in 3 months supply so this is a great opportunity!
www.sikastrength.com/product/sika-sleep/
3) For 15% off any program on the website simply use BF15 at checkout!
4 weeks ago (edited) | [YT] | 33
View 0 replies
Sika Strength
One last curse word for the stage!
Shi Zhyiong seems to be truly retired now after this years Chinese Nationals Games.
I always felt like Shi had more to show us when he was injury free but the problem was he never really needed to.
A 190kg power clean at a conservative rate of 90%, we're looking at 210kg for a top clean & jerk, which I don't believe he ever had a video of in training.
If he did it in is another thing.
If he really needed to, a 170kg+ & 205kg+ clean and jerk would have been possible, however his competitors came along too late to push his limits.
He reminds me of two other greats of the previous era, Andrei Aramnau & Ilya Ilyin.
Both of these cases aren't quite so wistful. Andrei nailing the 200kg snatch as a JUNIOR to win the Gold in the OLYMPICS was and is still insane.
Ilya did many great feats but one final one would have been his true potential as 105kg lifter on the Clean & Jerk + Total, even though we still saw the 246kg clean and jerk, 233 at 94kg etc.
In Andrei & Ilya's case, I'm being greedy. We saw tonnes of great lifts but I always want more.
In Shi's case however, I think there was a lot left on the table.
What's as interesting is the concerning state of Chinese men's weightlifting. While they posses full provincial teams and seemingly endless national support we're not seeing any greats like Lu or Liao Hui.
What's even more pressing is that Weightlifting is at an all time high in popularity but quite low in terms of performance across the board.
Now that Lasha is gone (it seems?) we're seemingly holding onto Karlos or Akbar to produce an all time lift.
4 weeks ago | [YT] | 189
View 11 replies
Sika Strength
There will be a Black Friday Sale.
It will go live on Friday and it's typically the only sale of the year.
15% off 1 month of the Sika Strength App
15% off Sika Sleep
15% off all programs!
Stay tuned for code details!
1 month ago | [YT] | 56
View 9 replies
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