Scribd Logo
Upload

Welcome to Scribd!

  • Smolov Introductory Microcycle: Enter Enter

    Uploaded by

    Wes Geary
    98 views13 pages
    The document outlines the Smolov squat training program which consists of an introductory microcycle, base microcycle, switching microcycle, and intense microcycle. Each microcycle provides the workout schedule for a number of days, including sets, reps and exercises like squats, lunges, power cleans and box squats. The goal of the program is to increase the 1 rep max for squats through periodically testing maximum weight lifted.

    Original Description:

    Squat Program

    Original Title

    Squat Program

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    XLS, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines the Smolov squat training program which consists of an introductory microcycle, base microcycle, switching microcycle, and intense microcycle. Each microcycle provides the workout schedule for a number of days, including sets, reps and exercises like squats, lunges, power cleans and box squats. The goal of the program is to increase the 1 rep max for squats through periodically testing maximum weight lifted.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    98 views13 pages

    Smolov Introductory Microcycle: Enter Enter

    Uploaded by

    Wes Geary
    The document outlines the Smolov squat training program which consists of an introductory microcycle, base microcycle, switching microcycle, and intense microcycle. Each microcycle provides the workout schedule for a number of days, including sets, reps and exercises like squats, lunges, power cleans and box squats. The goal of the program is to increase the 1 rep max for squats through periodically testing maximum weight lifted.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 13

    Smolov Introductory Microcycle

    More info at stronglifts.com Using Pounds - Click to Change Enter Current Squat 1RM Enter Start Date (yyyy/mm/dd) 5 310 9-Sep-2013 11-Sep-2013 4x5 3x 2x2 1x 215 235 250 280

    9-Sep-2013 3x8 5x 2x2 1x 200 215 235 250

    10-Sep-2013 3x8 5x 2x2 1x 200 215 235 250

    12-Sep-2013 Lunges 3x8

    13-Sep-2013 Bulgarian Lunges 3x8

    14-Sep-2013 Lunges 3x8

    Use the lunges to stretch your thighs

    16-Sep-2013 2x2 265

    18-Sep-2013 3x 265

    20-Sep-2013 5x 265

    3x8 is 3 sets of 8 reps

    5x is 1 set of 5 reps

    Smolov Base Microcycle


    More info at stronglifts.com Current Squat 1RM Start Date 310 23-Sep-2013 25-Sep-2013 5x7 235 27-Sep-2013 7x5 250 28-Sep-2013 10x3 265

    23-Sep-2013 4x9 215

    30-Sep-2013 4x9 235

    2-Oct-2013 5x7 255

    4-Oct-2013 7x5 270

    5-Oct-2013 10x3 285

    7-Oct-2013 4x9 245

    9-Oct-2013 5x7 265

    11-Oct-2013 7x5 280

    12-Oct-2013 10x3 295

    19-Oct-2013

    TEST 1RM - Aim for 25-45lbs more weight

    3x8 is 3 sets of 8 reps

    5x is 1 set of 5 reps

    Smolov Switching Microcycle


    More info at stronglifts.com New 1RM Squat from Base Mesocycle Enter Current Power Clean 1RM Enter Current Box Squat 1RM Start Date 21-Oct-2013 0

    "The motto of the switching program is speed, and speed again. S. Y. Smolov Squat Negative: Squat down until the bar hits the safety pins. Slowly & controlled. There's no upward motion. Use this guide for the safety pins.

    21-Oct-2013 Squat Negative 1x 10

    23-Oct-2013 Power Clean 8x3 0

    25-Oct-2013 Box Squat 12x2 0

    28-Oct-2013 Squat Negative 1x 20

    30-Oct-2013 Power Clean 8x3 0

    1-Nov-2013 Box Squat 12x2 0

    3x8 is 3 sets of 8 reps

    5x is 1 set of 5 reps

    Smolov Intense Microcycle


    More info at stronglifts.com New 1RM Squat from Base Mesocycle Start Date 0 3-Nov-2013 5-Nov-2013 3x 3x 4x 3x 2x5 0 0 0 0 0 15-Nov-2013 3x 3x 4x 4x5 0 0 0 0 8-Nov-2013 4x 4x 5x4 0 0 0

    3-Nov-2013 3x 4x 3x4 5x 0 0 0 0

    10-Nov-2013 4x 4x 4x 3x 2x4 0 0 0 0 0

    12-Nov-2013 3x 3x 3x 3x3 3x 0 0 0 0 0

    17-Nov-2013 3x 3x 3x 5x5 0 0 0 0

    19-Nov-2013 3x 3x 3x 2x3 0 0 0 0

    22-Nov-2013 3x 3x 3x 4x3 0 0 0 0

    24-Nov-2013 3x 4x 5x5 0 0 0

    26-Nov-2013 3x 3x 4x3 0 0 0

    29-Nov-2013 3x 4x 3x4 0 0 0

    2-Dec-2013 4x 4x4 0 0

    6-Dec-2013

    TEST 1RM - Aim for 25-45lbs more weight

    3x8 is 3 sets of 8 reps

    5x is 1 set of 5 reps

    Sheets are protected to prevent accedental changes. To unprotect in Excel: Tools>Protection>Unprotect Sheet in Calc (OpenOffice): Tools>Protect Document>Sheet

    You might also like