No not always, a triple of 480 is what I strive for, some days I’m strong and I can come close, other days I can barely do a single
I ve done Smolov and i didn’t even finish the base mesocycle. SMOLOV IS HARDCORE!!
Its basically dual factor theory in practice. It works miracles, but every little bit you gain, you ll pay with tons of sweat. I can’t imagine a sprinter doing such a routine inseason.
Overtraining is a SERIOUS risk to consider, believe me, i had had upper respiratory infections for a week and a half.
i couldnt do neither one while sprinting
QUESTION: Can depth jumps and depth landings be done with weights on your shoulders???
(for example a 45 lbs bar).
Or is that dangerous???
Not necessary. Gravity provides you with the load. The higher the more intense. Do not add load too dangerous.
Since I’m just starting, should I begin with depth jumps, depth landings or a combination of both???
Begin with depth landings onto a mat to absorb the shock, and jumps onto the box. No rebounds
Martn,
I’ve been doing the russian squat program for 3 weeks 3x/week and it does work. I find that I can get 1 or 2 more reps every week with the same wieght.
My GPP look similar to yours. Except first few weeks of GPP work I will do upper body with hills then switch to lower body + hills until I adapt then eventually full body routine + hills right before SPP. Any reason NOT to follow the programs that come with the compex? If you dont have them I can post them and you can tell me if its a bit much…
They come on the CD that came with the unit.
Thanks
UT,
Can you give an example of what this type of program would look like?
i post this program under squat vol: u would perfrom the squats on mon and fri, and wed would be aux day lunges, snatch dl, stepups, spilt squats etc. GREAT GAINS WITH THIS PROGRAM.
first 4 weeks:
fsq:
week 1: 3x3x80
week 2: 3x2x85
week 3: 2x90 3x2x90
week 4: 95x1 100x1 105x1 110x1
bsq:
week 1: 50x10 60x7 70x5 80x3x3
week 2: 50x10 60x7 70x5 80x3 85x3x2
week 3: 50x10 60x7 70x5 80x3 85x3x2
week 4: 50x10 60x7 70x5 80x3 90x2 95x1 100x1
second 4 weeks:
fs:
week 1: 3x3x80
week 2: 3x3x80
week 3: 100x1 105x1% 110x1
week 4: no fsq
bsq:
week 1: 50x10 60x7 70x5 80x3x3
week 2:50x10 60x7 70x5 80x3 85x3x2
week 3: 50x5 60x4% 70x3 80x3x2
week 4: 50x10 60x7 70x5 80x3 90x2 95x1 100x1
is the notation 85x3x2 different than 3x2x85?
the first is 2 sets of 3 at 85% the 2nd is 3sets of 2 @85%? Just want to be clear because I have seen some weird perceptions of notation.
samething 3setsx2repsx%. where did see that at.
At the end in your second 4 weeks of bsq
bsq:
week 1: 50x10 60x7 70x5 80x3x3
week 2:50x10 60x7 70x5 80x3 85x3x2
week 3: 50x5 60x4% 70x3 80x3x2
you should try one four week block and let me know how things go.
UT,
Thanks for the help. I think I will try it out and let you know how it goes. One question though: what else do you prescribe for mon and fri? I was thinking a heavy press, a heavy pull, pchain assistance and upper back work.
yes ur plan sound very good, but if u really want to bump ur cleans and snatch with this program i would also perform some pulls.
mon:
power clean
clean pull
back squat
bench press
rev hypers
pullups
wed:
hang clean
stepups
glutham
rdl
incline
rows
fri:
power snatch
snatch pulls
front squats
bench press
rev hypers
chinups
UT,
Thanks again. I don’t think I have great tech. when it comes to OLYs so I don’t get a whole lot out of them- try to make it up by doing med ball throws, jumps, etc. I might go with a 2/wk split which I switched to recently and feel fresher and totally recovered for my sessions. Something like this maybe:
Mon-
BSQ
Incline
Chins
RDL
Face Pulls
Fri-
FSQ
Bench
Rows
GHR
Ext. Rotations
I might throw some assitance stuff in on Wed if I feel I can handle it. Thanks again, I’ll let you know how it goes.
that should work, i really think u will be able to handle a wed session, the workouts r pretty easy. yeh the jumps, throws, jump squats will work if ur clean tech isnt great just stick to clean pulls u will still get great results.
looking at my record to be exact my athletes have ave 25lb per squat cycle.
UT,
was the 25lb for a 4wk cycle or all 8wks?
what did their running look like during this time?
what level athletes- times, lifts etc?
sorry for all the questions, i’ll post the routine i decided on later for critique. Thanks,
Ian