This is what i posted in another thread asking about the same question.
Quote:
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A so-called 'switching' semi-mesocycle is now in order to let the body and mind recover before taking on the pre-competition cycle. With the exception of negative squats recommended once or twice a week, all lifts and exercises are now performed with maximum explosion. Series of various jumps and hops, deep squat jumps with a light barbell, etc. are on the Party approved list. So are leg presses with compensatory acceleration and similar drills. Exploding from the sticking point in the squat is another fine exercise for the switching period. "The motto of the switching program is speed, and speed again," explains S. Smolov. For a change of pace as much as anything else.
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This said the switching semi-mesocycle is the part where most people screw up. Just do exercises you're comfortable enough with to do them with speed. Speed squats (on box) are usually the choice. The part that i underlined in the quote is easy enough too. About the negatives it is indeed said to do it with about 10-20lbs above your new max. Set the pins in the rack at about parallel and gently control it down, if you slam it down S.Y. Smolov himself will appear in front of you and barbell smack you! There are also enough easy plyometric exercises look a couple up and see which one fits.
Since there are little examples on the internet of the phase i'll try to remember what i used:
Day 1 : negative squats 5 sets of 1, Squat jumps 3 sets of 10
Day 2: Speed box squats (WSB method), Squat jumps 3 sets of 10
Dag 3: negative squats 5 sets of 1, Squat jumps 3 sets of 10
Edit: i can't remember where i got the quote from (some article).
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