I have been reading up on the Smolov Squat system used by the Soviet weightlifters, and I decided I might give it a try, but there are a few problems. I am not the best squater to begin with, and my motives (increasing speed & power) for using the program seem to show there may be a better alternative. I am 16 years old and have had trouble lifting weights regularly with baseball season lasting 6 months of the year. My max squat has hovered around 225-250 recently at a bodyweight of around 160 lbs. My question is with the intensity of Smolov, am I ready to use this program in the offseason? If not, what would be a good routine to use for something “pre-Smolov”? Lastly, if my goals of increasing speed and power in my lower body can be better achieved by doing something else, then what is it?
The Smolov routine might be good if all you did was train then lay in your bed until the next session (eating perfectly and having some means to enhance recovery). Otherwise I think the volume & intensity are too high (too frequent at least).
I might look at Ricky Dale Crain’s squat book or Poliquin’s book (Modern Trends…).
I don’t have that kind time with baseball and work, so I guess I’ll look at the two options you gave me.
I just looked at some of the routines on Rickey Dale Crain’s site. I can’t squat nearly as much as in the examples, but the routines are all based off of some sort of percentage of the lifters 1RM. Can someone help me with the percentages?
Alot of his stuff is written for a 500lb max. What program are you looking at? Got a link?
I actually changed my mind. I’m hellbent on doing the Team So Cal Workout on www.mikesgym.org, I think that’s the site.
EDIT: Here’s the link http://www.mikesgym.org/programs/progressivereproutine.xls, any comments?
Looks ok…also seems pretty tough but I guess that’s ok. I think doing that program plus alot of sport/skill training might be a bit much. Keep in mind this, Smolov, etc are made for people who do nothing but lift (lifting IS their sport)
Living in the north, there isn’t too much time for skill training (maybe 2-3 days a week if lucky in the winter). So my plan is to work into this with a Bill Starr 5x5 program? Yay or nay?