Smolov Squat Cycle

[ZacFranklin]

When ever i try these new routines. i some how get confused.

http://www.ontariostrongman.ca/Resou...squatcycle.htm


1. Layoff or maintenance training
2. Introductory microcycle -2 weeks
3. Base mesocycle -4 weeks
4. Switching -2 weeks
5. Intense mesocycle -4 weeks
6. Taper -1 week
7. Competition

I do not understand (the 4. Switching -2 weeks) what im suppose to do here.

[moomoomonkeys]

on the switching cycle do speed work like sprints,plyos,ect

[fr0stbyte]

I did jumping up to a box, high pulls and power snatches. Really the two weeks is to allow you to recoup enough to get through the following 4 weeks. Enjoy the two weeks of light work, get healed and get ready for the next 4 weeks.

I'm in my 2nd week of the intense cycle now. I was looking at my numbers that I have to do for next week and I want to cry.

[ZacFranklin]

Ok im gonna write out this entire 13 week program too see if everythings correct. btw Im lifting without wraps and belt until the end of the program.

1. Layoff or maintenance training
2. Introductory microcycle -2 weeks
3. Base mesocycle -4 weeks
4. Switching -2 weeks
5. Intense mesocycle -4 weeks
6. Taper -1 week
7. Competition

The introductory microcycle shall bring you up to 90% of your personal best squat in just a week and shall prepare you for the horrors to come. Which should be this below i think and you repeat for 2 weeks.

1. 65%x8x3, 70%x5, 75%x2x2, 80%x1
2. 65%x8x3, 70%x5, 75%x2x2, 80%x1
3. 70%x5x4, 75%x3, 80%x2x2, 90%x1


Base mesocycle -4 weeks

Week# Monday Wednesday Friday Saturday
1 70%x9x4 75%x7x5 80%x5x7 85%x3x10
2 (70%+10kg)x9x4 (75%+10kg)x7x5 (80%+10kg)x5x7 (85%+10kg)x3x10
3 (70%+15kg)x9x4 (75%+15kg)x7x5 (80%+15kg)x5x7 (85%+15kg)x3x10
4 Rest Rest Prikidka (work up to a near max single




Switching -2 weeks

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.

Can someone give me an example of what i would do for 2 weeks?



Intense mesocycle -4 weeks


Week # 1

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
Week # 2

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

Week # 3
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

Week # 4
Monday 70%x3 80%x4 90%x5x5

Wednesday 70%x3 80%x3 95%x3x4

Saturday 75%x3 90%x4 80%x4x3



Monday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Tuesday Rest
Wednesday 75%x4, 85%x4x4
Thursday Rest
Friday Rest
Saturday Rest
Sunday Competition

The Russian coach promises that the high load in the beginning of the week shall not negatively affect you. That may not be the case with a lifter unaccustomed to Russian style high volume/high intensity/high frequency training. Especially since Smolov's plan is charted out for a Sunday meet, an unheard of thing in the U.S. Consider skipping the Monday session and pushing the Wednesday session a day back:

Monday Rest
Tuesday 75%x4, 85%x5
Wednesday Rest
Thursday Rest
Friday Rest
Saturday Competition

If you choose to follow Smolov's peaking plan to the letter push all the sessions one day back to peak on Saturday:



Sunday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Monday Rest
Tuesday 75%x4, 85%x4x4
Wednesday Rest
Thursday Rest
Friday Rest
Saturday Competition

It says to taper somewhere... for a week... not sure what do here...so does that about cover it? How long should i stay off this program when completed? thanks.

[ZacFranklin]

bump

[ZacFranklin]

bump #2

[ZacFranklin]

pffff.... nonexistent people pfff.