Smolov Introductory Microcycle

More info at stronglifts.com

Using Pounds - Click to Change

5
Enter Current Squat 1RM
Enter Start Date (yyyy/mm/dd)

1 30-Dec-1899 31-Dec-1899 1-Jan-1900

3x8 0 3x8 0 4x5 0
5x 0 5x 0 3x 0
2x2 0 2x2 0 2x2 0
1x 0 1x 0 1x 0

2-Jan-1900 3-Jan-1900 4-Jan-1900

Lunges Bulgarian Lunges Lunges
3x8 3x8 3x8

Use the lunges to stretch your thighs

2 6-Jan-1900 8-Jan-1900 10-Jan-1900

2x2 0 3x 0 5x 0

3x8 is 3 sets of 8 reps 5x is 1 set of 5 reps

Smolov Base Microcycle
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Current Squat 1RM 0

Start Date 13-Jan-1900

1 13-Jan-1900 15-Jan-1900 17-Jan-1900 18-Jan-1900

4x9 0 5x7 0 7x5 0 10x3 0

2 20-Jan-1900 22-Jan-1900 24-Jan-1900 25-Jan-1900

4x9 20 5x7 20 7x5 20 10x3 20

3 27-Jan-1900 29-Jan-1900 31-Jan-1900 1-Feb-1900

4x9 30 5x7 30 7x5 30 10x3 30

4 8-Feb-1900
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
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New 1RM Squat from Base Mesocycle 0

Enter Current Power Clean 1RM
Enter Current Box Squat 1RM
Start Date 10-Feb-1900

"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.

1 10-Feb-1900 12-Feb-1900 14-Feb-1900

Squat Negative Power Clean Box Squat
1x 10 8x3 0 12x2 0

2 17-Feb-1900 19-Feb-1900 21-Feb-1900

Squat Negative Power Clean Box Squat
1x 20 8x3 0 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 0

Start Date 23-Feb-1900

1 23-Feb-1900 25-Feb-1900 28-Feb-1900

3x 0 3x 0 4x 0
4x 0 3x 0 4x 0
3x4 0 4x 0 5x4 0
5x 0 3x 0
2x5 0

2 2-Mar-1900 4-Mar-1900 7-Mar-1900

4x 0 3x 0 3x 0
4x 0 3x 0 3x 0
4x 0 3x 0 4x 0
3x 0 3x3 0 4x5 0
2x4 0 3x 0

3 9-Mar-1900 11-Mar-1900 14-Mar-1900

3x 0 3x 0 3x 0
3x 0 3x 0 3x 0
3x 0 3x 0 3x 0
5x5 0 2x3 0 4x3 0

4 16-Mar-1900 18-Mar-1900 21-Mar-1900

3x 0 3x 0 3x 0
4x 0 3x 0 4x 0
5x5 0 4x3 0 3x4 0

5 24-Mar-1900
4x 0
4x4 0

6 28-Mar-1900
TEST 1RM - Aim for 25-45lbs more weight

3x8 is 3 sets of 8 reps 5x is 1 set of 5 reps

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