In this thread i will be reffering to this link - http://www.dragondoor.com/cgi-bin/ar...3&articleid=80 , many people who read this still don't understand. So I will be explaining it.
The first two weeks are for the people who will be doing Smolov after taking a long break from squats. (I'd say 2 weeks or longer).
These first 2 weeks are called the introductory microcycle:
Week 1 goes as followed (weightXrepsXset):
Day 1 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 2 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 3 70%x5x4, 75%x3, 80%x2x2, 90%x1
Above will be your squat workout.
During the first week of the introductory microcycle Smolov suggests doing lunges focusing on max stretching of the thighs.
Week two of the introductory microcycle
There is no written routine for this week, it says to squat every other day (Monday, Tues, Friday) working up to 80-85% of your max. On Friday, it states that you need to work up to 1 set of 5 at 80-90% of your max.
Smolov INSIST adding explosive drills in with these first 2 weeks. (Jumps and Pluos). Just make sure not to be hard on the knees.
Smolov also suggest doing a warm up before EVERY workout that consist of wide grip press behind the neck, squats, and a snatch without any knee dip. 3-5 reps of each, and do around 2 sets for each exercise.
*I also suggest stretching for about 15 minutes before each workout along with jogging in place*
Then the hell starts.
This is known as the Base mesocycle and is 4 weeks long. (weightXrepsXsets)
Monday: (70%+20 pounds)x9x4
Wednesday: (75%+20 pounds)x7x5
Friday: (80%+20 pounds)x5x7
Saturday: (85%+20 pounds)x3x10
Monday: (70%+30 pounds)x9x4
Wednesday: (75%+30 pounds)x7x5
Friday: (80%+30 pounds)x5x7
Saturday: (85%+30 pounds)x3x10
Friday: work up to near max single or take off
Satuday: work up to near max single or max if you took of on Friday
AHH!! that was tough eh?!?!?!
Now we step in to the "Switching" phase which is 2 weeks long.
During these too weeks, we do light weight with maximum speed. Everyday is a DE day. No more heavy weights, i dont recommend going over 65% of your max. I will do sets of 8-10. These squats are DEEP.
Also, do box squats from the sticking point once or twice a week. Do jumps, legpresses, and squats from the sticking point as well during the switching phase. Just remember everything is EXPLOSIVE!!! and fast.
Well enjoy that while it last because next is the Intense Mesocycle which is also 4 weeks long. In this section, youll notice the volume is cut down, but the intensity is out of the roof.
Intense Mesocycle: (you will base these percentages off of your new max)
Monday: 65%x3, 75%x4, 85%x4x3, 85%x5
Wednesday: 60%x3, 70%x3, 80%x4, 90%x3, 85%x5x2
Saturday: 65%x4, 70%x4, 80%x4x5
Monday: 60%x4, 70%x4, 80%x4, 90%x3, 90%x4x2
Wednesday: 65%x3, 75%x3, 85%x3, 90%x3x3, 95%x3
Saturday: 65%x3, 75%x3, 85%x4, 90%x5x4
Monday: 60%x3, 70%x3, 80%x3, 90%x5x5
Wednesday: 60%x3, 70%x3, 80%x3, 95%x3x2
Saturday: 65%x3, 75%x3, 85%x3, 95%x3x4
Monday: 70%x3, 80%x4, 90%x5x5
Wednesday: 70%x3, 80%x3, 95%x3x4
Saturday: 75%x3, 90%x4, 95%x4x3
Well thats it, the hard part is over, now you have the last week. Smolov suggest doing this routine that week to help you peak:
Sunday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Tuesday: 75%x4, 85%x4x4
Well thats all, hope this helped some people figure out what to do. If you have any questions, ill try to answer them. Tell me if i missed something or if something is false.