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-   -   To Smolov or Not To Smolov (http://board.crossfit.com/showthread.php?t=83455)

Marshall Flagg 08-01-2013 12:04 AM

To Smolov or Not To Smolov
 
Finishing up a Hatch cycle and looking towards the next squat program. Obviously Smolov comes up (I know there is lots to read about Smolov).

I am 45 years old, around 190# Good squat mechanics. Hatch got me to 370# HBBS-there is a bit more in the tank but my 103% day was a few days after getting a wicked vomity/poopie flu.

I like Hatch just fine but most days are pretty ho-hum with regard to loads. there are only a couple days that even remotely stress me out. I can easily Hatch and then do some other WOD.

The purpose is to start moving heavy weight. 370 is fine but at my weight, I feel I should be squatting heavier.

Will smolov destroy me? If I go that route will I be able to/should I still do WODs? I figure my conditioning will be in the toilet if I Smolov but I can get that back.

MF

Aushion Chatman 08-01-2013 12:38 AM

Re: To Smolov or Not To Smolov
 
Smolov is a complete program. That is to say, you should do it exactly as written.

The point is to put 30-50kg on your squat in 4 weeks. If that is a goal of yours no need to potentially goof that up with WODs. Really 4 weeks isn't that long to stop conditioning in return for those sorts of gains!

Bill M. Hesse 08-01-2013 03:52 AM

Re: To Smolov or Not To Smolov
 
Quote:

Originally Posted by Aushion Chatman (Post 1183193)
Smolov is a complete program. That is to say, you should do it exactly as written.

The point is to put 30-50kg on your squat in 4 weeks. If that is a goal of yours no need to potentially goof that up with WODs. Really 4 weeks isn't that long to stop conditioning in return for those sorts of gains!

Are you talking about Jr? Smolov to my knowledge is only going to add 30-40kg if you do the entire 8 weeks (really 12 if you include the rest).

Aushion Chatman 08-01-2013 03:53 PM

Re: To Smolov or Not To Smolov
 
I mean the entire 8 weeks, the first 4 being Smolov I should've clarified...point being though to not mess with it, if your goal matches the goal of the program. I personally added 60#'s to my squat the first 4 weeks.

Marshall Flagg 08-01-2013 04:11 PM

Re: To Smolov or Not To Smolov
 
I thought is was thirteen weeks total. It appears people do portions and stop for one reason or another.

Dylan Forbes 08-01-2013 04:29 PM

Re: To Smolov or Not To Smolov
 
Quote:

Originally Posted by Marshall Flagg (Post 1183398)
I thought is was thirteen weeks total. It appears people do portions and stop for one reason or another.

There's 4 phases of it: Intro, Base, Switching/Speed, Intense.

Quite a lot of people skip intro and just begin at base. Most people end there too. Those who do all of it will definitely add 50kg to their squat, but recovery has to be a fine art.

Marshall Flagg 08-01-2013 04:53 PM

Re: To Smolov or Not To Smolov
 
Quote:

Originally Posted by Dylan Forbes (Post 1183401)
There's 4 phases of it: Intro, Base, Switching/Speed, Intense.

Quite a lot of people skip intro and just begin at base. Most people end there too. Those who do all of it will definitely add 50kg to their squat, but recovery has to be a fine art.



That is my concern. I am on day shift right now and know I will be lucky to get 6 hours of sleep on work nights. I do have three days a week off though.

Will Hurst 04-14-2014 09:48 AM

Re: To Smolov or Not To Smolov
 
So rather than start a new thread I thought I'd reopen this one.

Question for those who have done smolov or the Jr version. I know conditioning is out of the question but how about o-lifting?

Can or should I mix some of that in? I want to keep those motor patterns fresh. I need to complete a proper squat program this summer, I can pull and catch significant amounts of weight more than I can stand up. I'm limited by my squat in both my o-lifts and heavy WOD's so I think it's time.

Larry Larned 04-14-2014 03:29 PM

Re: To Smolov or Not To Smolov
 
The Outlaw guys worked in a cycle of Smolov and then a cycle of Hatch last summer (I think). They continued with their 1) Weightlifting 2) Strength (Smolov / Hatch + Accessories) and 3) Conditioning template through both. I didn't follow it, but was thinking of giving it a shot soon.

Tristan Hoyle 04-14-2014 03:42 PM

Re: To Smolov or Not To Smolov
 
I've done Smolov Jr twice now, and both times I've been able to add other work on the squat days. Typically some Oly lifting, but I have done MetCons with it as well. Keep in mind that I am 17 though, and can basically recover from whatever I need to and get 9-10 hours of sleep each night. The only day out of Jr. That I felt really pushed me was the 10x3, but even then I found I could do that in the morning, and come back and hit another quality Weightlifting session in the PM.


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