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Sonny · 05:24 PM

......SMOLOV SQ CYCLE continued

The above cycles have built great strength, now you are facing the tricky task of peaking it when it counts. Once you are a week away from the meet Smolov recommends the following week-long podvodka or taper. Wear full contest gear naturally.

Monday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Tuesday Rest
Wednesday 75%x4,85%x4x4
Thursday Rest
Friday Rest
Saturday Rest
Sunday Competition

The Russian coach promises that the high load in the beginning of the week shall not negatively affect you. That may not be the case with a lifter unaccustomed to Russian style high volume/high intensity/high frequency training. Especially since Smolov's plan is charted out for a Sunday meet, an unheard of thing in the U.S. Consider skipping the Monday session and pushing the Wednesday session a day back:

Monday Rest
Tuesday 75%x4, 85%x4x4
Wednesday Rest
Thursday Rest
Friday Rest
Saturday Competition

If you choose to follow Smolov's peaking plan to the letter push all the sessions one day back to peak on Saturday:
Sunday 70%x3, 80%x3, 90%x5x2, 95%x4x3
Monday Rest
Tuesday 75%x4, 85%x4x4
Wednesday Rest
Thursday Rest
Friday Rest
Saturday Competition

You will have to reschedule the four weeks of the preceding four week cycle accordingly: train on Sundays, Tuesdays, and Fridays instead of on Mondays, Wednesdays, and Saturdays so you will have a day off between the last session of the loading cycle and the first of the peaking one. And if you opt for your pet peaking schedule Smolov will not take it personally. Peaking is an art as much as it is a science.

**RisingAgainst** · 07-07-2007, 05:50 PM

Bro, if you want, you can set these all up and I will sticky em. I hope DDawg posts up his DL sheet on here too... it's over on the CL forum, I loved reading it. WABDL has a little program recommendation that they send out to their strength coaches that I got a hold of, but didn't like, maybe I will post that up to.

Sonny · 07-08-2007, 08:58 AM

Quote:

Originally Posted by RisingAgainst

Bro, if you want, you can set these all up and I will sticky em. I hope DDawg posts up his DL sheet on here too... it's over on the CL forum, I loved reading it. WABDL has a little program recommendation that they send out to their strength coaches that I got a hold of, but didn't like, maybe I will post that up to.

That is your guys decision. I can seperate them or just sticky the thread as a source. Let me know.

**RisingAgainst** · 07-09-2007, 02:52 PM

Quote:

Originally Posted by Sonny Crockett

That is your guys decision. I can seperate them or just sticky the thread as a source. Let me know.

If you're willing, set up a new thread that says "type of training" and I will sticky em up, these are great bro.

Sonny · 07-09-2007, 04:02 PM

Quote:

Originally Posted by RisingAgainst

If you're willing, set up a new thread that says "type of training" and I will sticky em up, these are great bro.

You want a thread that has no comments in it or did you want them all seperate...ie Smolov, Sheiko, etc (I will add more-some western programs etc.)

I will re-post them if I understand right.

**RisingAgainst** · 07-09-2007, 04:08 PM

Quote:

Originally Posted by Sonny Crockett

You want a thread that has no comments in it or did you want them all seperate...ie Smolov, Sheiko, etc (I will add more-some western programs etc.)

I will re-post them if I understand right.

yes seperate sections for each style bro