A couple of weeks ago, I had the privilege of attending a seminar hosted by the legendary Boris Sheiko at Total Performance Sports (TPS). Sheiko, known for his highly effective powerlifting programs, first came to TPS in 2015. At that time, I had just started my journey into powerlifting, and I was intrigued by his high-volume approach, though I wasn’t sure if it was something I could handle. Little did I know, this would mark the beginning of a significant evolution in my training.

When I first encountered Sheiko’s methods, I had only just made the decision to pursue powerlifting seriously. I had no real understanding of the depths of Sheiko’s training philosophy, but I was eager to learn. In those early days, I quickly learned that Sheiko places a strong emphasis on technique, something I really needed as a beginner. It was clear that proper form was the foundation of his training programs, and this was a game-changer for me.

After the seminar, Sheiko began accepting online clients, and I jumped at the chance to train under his guidance. Since October 2015, I’ve seen remarkable progress, with my squat increasing by 60 pounds, my bench by 30 pounds, and my deadlift by 40 pounds. While some of these gains can be attributed to the typical beginner progress, I’m certain that my gains would not have been as substantial without Sheiko’s influence. Additionally, I’ve gained about 45 pounds in body weight, which has undoubtedly contributed to the improvements in my lifts. However, the most significant change I’ve seen is in my technique, which has dramatically improved over time.

When Sheiko returned to TPS this year, I had a much deeper understanding of his coaching style and approach, which allowed me to better connect the dots on some of the concepts I’d been learning. One of the most interesting parts of the seminar was when Sheiko shared his recent experience meeting Louie Simmons. He spoke with deep respect for Simmons and acknowledged how influential he has been, particularly in Russia. Despite their differences in approach, Sheiko emphasized how they had a productive conversation without any tension. They both approach powerlifting in unique ways, with Sheiko focusing on technique and Simmons prioritizing strength development.

The contrast in their coaching styles is fascinating. Sheiko places the utmost importance on technique, believing it’s essential for a lifter to master it before progressing. Meanwhile, Simmons, though still valuing technique, focuses primarily on building strength, believing that technique can be “good enough” to lift more weight. Despite these differences, both coaches are constantly learning, and this mutual respect for each other’s methods was a testament to their commitment to the sport.

During the seminar, Sheiko made several key corrections to the technique of lifters in all three powerlifting movements. For squats, a common issue he addressed was the tendency to walk too far out of the rack. He also encouraged taking a short “huff” of air instead of a large breath. This small adjustment improves core tightness and prevents the chest from rising, which could shift the bar away from the hips and disrupt the lift. Conserving energy while maintaining technique is a critical principle for Sheiko.

For the bench press, Sheiko adjusted the grip width of several lifters to shorten the range of motion, helping them lift more efficiently. He also emphasized proper foot placement to ensure a stable base during the press. In the deadlift, Sheiko made adjustments to head position and warned against accelerating the bar too early in the lift. According to him, any acceleration at lockout could eventually lead to injury, and every rep should be smooth and consistent, whether you’re lifting at 50% or 100% of your max.

One of the most valuable lessons from Sheiko’s coaching is his emphasis on maintaining technique throughout all training, regardless of the weight. He consistently stresses that each rep should look the same, whether you are training with lighter weights or going for a max attempt. By focusing on smooth, controlled movements at all times, you not only build better technique, but also reduce the risk of injury in the long term.

The following day, I had the opportunity to participate in a private training session with Sheiko, along with a few other staff members from TPS. This hands-on session was an eye-opening experience. Not only did I get to experience Sheiko’s direct coaching, but I also witnessed how he runs a training session. One key takeaway was his adaptability—he didn’t hesitate to adjust exercises and weights when necessary. If something wasn’t working, he made immediate changes to address it, a clear reminder that training should be fluid and responsive to the lifter’s needs on any given day.

For example, during our session, Sheiko had us work up to 85% for squats and 75% for pause bench press. He made adjustments to some of our weights to focus on technique and even changed exercise variations to better target weak points. This flexibility is what sets Sheiko apart. A program written on paper is just a starting point, and real coaching is about adjusting to the lifter’s current state.

This experience reaffirmed the importance of technique in my own training. The tweaks Sheiko made to my squat during the private session helped address the technical flaws we had been working on remotely, and I’m excited to continue refining my lifts with this newfound knowledge.

Reflecting on my year of training with Sheiko, I’m incredibly grateful for the opportunity to learn from one of the best in the sport. His approach has had a profound impact on my powerlifting journey, and I’m looking forward to continuing my progress with his guidance. The lessons I’ve learned go far beyond the physical aspects of lifting—they’ve taught me the importance of constant learning, adapting to challenges, and always striving to improve technique. I can’t wait to see what the future holds under Sheiko’s coaching.