The switching phase might be the one for you personally in which you have to learn the newest movement patterns. If you ever wanted a way to compare all the most popular strength programs, this is it. I'm suffering from Post Traumatic Smolov Disorder and I need to make sure my gainz will be kept. Tips For Smolov Success 4.1. Kad smo to utvrdili, preporučljivo je kao početnu točku uzeti 90% te vrijednosti iz praktičnih razloga. Bleed What Creates Gods: Drug Free Steroid-like Gains for ...Smolov Routine - Berserk Barbell Posted by 9 years ago. Intense phase week 1: Monday: 3 x 230 4 x 265 3 x 4 x 300 5 x 300 This was a tough workout. Is skipping the "phase in" phase of Smolov squat program ... Rest and recover. Base Mesocycle 2.3. The tables below will populate with the weights for you to use throughout the program. I'm half through the second week of smolov, and my hubris has kicked me in the gonads. Taper - 1 week The first step at this point is to identify your one rep squat max as this will be the basis for all your working sets during the first 4 week base mesocycle. The switching phase is a . Smolov won't be for another 8-9 weeks, so I have time to prep Smolov Training Program - Week 4. Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. They are as follows:- Week 1-2 - Introductory 'light' microcycle Week 3-6 - Base mesocycle Week 7-8 - The switching phase Week 9-12 - Intense Mesocycle Week 13 - Tapering week . Answer: Smolov is a pretty brutal program even for experienced lifters. Bench. I haven't seen anything similar to this, but it has a lot of detail on the switching phase. The phase serves as a 2 week recovery cycle and the routine encourages the athlete to focus on dynamic, fast, explosive movement out of the bottom of the squat. Of course, the last week of the program, the peaking phase, allows you to display the gains you've made through the rest of the program by allowing for some much needed recovery post intensity phase. 7-8. tjedan - faza prebacivanja (switching phase) 9-12. tjedan - intenzivni mezociklus (intense mesocycle) 13. tjedan - "tapering" Prije svega, potrebno je utvrditi 1RM na čučnju jer se sve ostalo određuje na osnovu postotka te veličine. Smolov is broken down into phases. My vacation and the switching phase timing aligned in convenience . That looks fine. "The motto of the switching program is speed, and speed again," explains S. Smolov. I had dropped to a low of ~194, but I started piling the weight back on before I even got into Smolov. Following the two-week switching phase the Russian coach instructs the lifter to start another four-week loading cycle. When I started the program I was probably 202 lbs or so. The Switching Phase I follow instructions pretty well, so I followed the program to the letter during the initial phase and I came out a big winner. Also, the Tues and Thurs upper body workouts are never more than 30 minutes. It consists of an introduction cycle . The switching phase is a classic transition block, but, in terms of periodization, it is also a block that emphasizes speed-strength. any insight on how to set up the switching phase or how youve done it in the past would be helpful this is what came to mind but its prolly way off base Tuesday Speed Squat from bottom position 1 inch below parellel 8x2 at 50% Negative squat 1 or 2 sets Power Clean 5x5 Friday Speed Leg. You need the phase in portion to survive the real thing! Following the two-week switching phase the Russian coach instructs the lifter to start another four-week loading cycle. The program is spread across 13 weeks and five general phases: Intro, Base, Switching, Intense, and . Reply. The Smolov Squat program is 13 weeks long and separated into 4 phases. Switching. Tomorrow night I'll report the difference 6 weeks makes. FWIW I think 2 weeks of switching is too much and if I ever decide to run the full Smolov (I've only run the. 5x5 RM right now is 95kg, pretty easy. You then re-test your your 1RM in week 6. Some are 6 days a week, others are 3 days. Exploding from the sticking point in the squat is another fine exercise for the switching period. In this phase, nothing over 65%. Right now, I'm doing a Poliquin GVT program that has no back squats in it. For a change of pace as much as anything else. Well, a big squat helps the vertical jump, guess that's a fact. . Most people use 5 to 10 lbs for the increment value. The Smolov Squat Program consists of a routine that sustains for 13 weeks. It's effectively a 13-week 'peaking' programme to increase your squat - which is said to increase by over 20kg if you do the programme properly (and don't get hurt). It's an intense workout plan in which you squat a lot. This is a very intense program that will see you squatting up to four times a week with . Smolov is split into 4 phases: - Weeks 1-2: Introduction Phase - Weeks 3-6 Base Phase - Weeks 7-8 Switching Phase - Weeks 9-13 Intense Phase. In the intense mesocycle you will only be squatting 3 times a week, but rest assure the lower frequency is made up for in a higher average intensity (% RM) 13: Taper Week - Realization Block When I'm done with my current programme (stronglifts) I expect that my 1RM will be 120kg. The Switching Phase is basically a well deserved vacation. Smolov Switching Microcycle New 1RM Squat from Base Mesocycle 0 Start Date 12-Aug-2019 "The motto of the switching program is speed, and speed again." S. Y. Smolov 1 12-Aug-2019 14-Aug-2019 16-Aug-2019 Squat Negative The full program IIRC is 13 weeks, but he skipped the 2 week switching phase and one week of the intro, so 10 weeks total. Most lifters agree this is the hardest part of Smolov. Full Smolov Tips. Week 7-8 Switching Phase: 2 week deload; Week 9-13 Intense Phase: You'll only Squat 3x/week, but 44% of the time it will be using weights that are between 81%-90% of your 1RM. Base mesocycle. Enter your one rep max and the week-to-week weight increment you plan on using during the base cycle. Just completed Smolov. The five phases or blocks used in the Smolov program are as follows: Introductory Phase Base Phase (Accumulation) Switching Phase Intense Phase (Transmutation) Peak Phase (Realization) The introductory phase is a standard preparatory block that allows the lifter to become accustomed to greater frequencies. Weeks 7-8 - The Switching Phase; Weeks 9-12 - Intense Mesocycle; . for Smolov) Having finally done the . . You will focus on dynamic effort lifting during the switching phase. is primarily aimed at hypertrophy and overall work capacity. Smolov - Original.xls (13.5 KB, 3307 views) "Rather, train yourself to be godly. Deadlifts will interfere with your squats. I was able to hit all my numbers with no problem, but the feelings of over-expectation is starting to creep in. Intense mesocycle. In my opinion, the negatives are there for mental masturbation. 2. First 3 weeks are hard, and I had one workout in the intense cycle that had me on the floor head in my hands. There are so many strength programs out there. I wouldn't recommend going straight into heavy training directly after the base phase. It serves as a deload and a change of pace. . Switching phase. Switching - Transition Block. Smolov is split into 4 phases: - Weeks 1-2: Introduction Phase - Weeks 3-6 Base Phase - Weeks 7-8 Switching Phase - Weeks 9-13 Intense Phase Full Smolov Tips: - Do not deadlift when doing the Full Smolov routine. Smolov warm ups included; Smolov switching phase routine included (Note: Taking into consideration the gruesome. I want to do a more complete well-rounded program, so I can make gains in more than one area at a time. smolov cycles aim to make you overtrain. Nella fase di. The program is split into 4 cycles: Intro microcycle. This week was both mentally and physically tough. This means you will work at about 50 to 60% of your new 1RM and concentrate on speed out of the bottom of your squat. Full Smolov Tips: - Do not deadlift when doing the Full Smolov routine. I'm 5'6 and last year my weight fluctuated between 163-182lb. Its doable, just stay up to par on your shoulder work and use 5-10% less than your max. it seems to me that the switching phase would hurt your gains and you would loose some strength going into the intense cycle. Switching phase - 2 weeks 3. Switching Phase During this period you get to give your legs a bit of a rest from heavy loads. Smolov Routine There is already so much info on this training routine, that it is a bit pointless to explain the full program again, but below a summary: Weeks 1-2: Phase In Weeks 3-6: Base Cycle Weeks 7-8: Switching Phase (where I ended up) Weeks 9-12: Intense Cycle - again!) The introductory microcycle is a fairly neutral programmatic addition that serves primarily just to condition the athlete to "real" phases of Smolov. On week 5 you attempt to break your previous Squat PR. The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally max out. . "The motto of the switching program is speed, and speed again," explains S. Smolov. Westside Barbell bands are made from natural latex and are color-coded for convenience. "The motto of the switching program is speed, and speed again," explains S. Smolov. I did 10 weeks (skipped switching cycle and finished 2 weeks early due to holiday). Share. Then, the rest of this week includes lunges for recovery. is primarily aimed at hypertrophy and overall work capacity. The base phase (week 3-6) is the most popular, and sometimes ran entirely on its own successfully. (45.36 kg) in 13 weeks of training. Continue this thread . Smolov refers usually to the original smolov squat routine. Weeks 1-2 - Introductory Microcycle Week 1 - Squats 3 days in a row working up towards heavy singles. Stop using old school spreadsheets and print out.