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Old 02-19-2008, 01:38 PM   #1
Richard Vanmeerbeek
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Smolov Squat Program & Crossfit

Bonjour Crossfitters,

I'm quite interested in doing the first 4 weeks of the Smolov squat program. Since it's such a high squat volume training, I understand I have to stay away from WODs during the program. I just hope I won't have lost too much condition. What are the consequences on your condition if you're away from met-con for 4 weeks ?

I'd love to hear about other crossfitters that did the Smolov program, what was your approach ? How were the WODs following the program ?
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Old 02-19-2008, 01:48 PM   #2
Steven Low
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Re: Smolov Squat Program & Crossfit

You'll lose a bunch of conditioning although if you do upper body metcons (like JT) it will mitigate it A LOT.

I hope your lifts are around advanced-elite otherwise it's just gonna be a waste of time where you could've done a linear progression instead.
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Old 02-19-2008, 02:05 PM   #3
Richard Vanmeerbeek
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Re: Smolov Squat Program & Crossfit

Well I'm just thinking about it because I'm about to end my 1 month cycle of WOD and ME days. I believe I have a honest level. I'm very satisfied except for the squat.

For instance, my deadlift keeps going up, I'm at around 400# 1RM right now for 187# BW, but my squat 1RM just remain the same, at 310#.

That's why I'm considering to just shock my legs for 4 weeks, it could be an interesting experiment.

If it's really too early for Smolov, I'll just be patient

Any more feedback ?
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Old 02-19-2008, 04:07 PM   #4
Leonid Soubbotine
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Re: Smolov Squat Program & Crossfit

You will not lose much conditioning. And whatever you'll lose you'll regain very very quickly. Strength will have a tremendous carryover to CF.

Do Smolov and add may be 1 day of CF/wk by the end of the week.
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Old 02-19-2008, 04:42 PM   #5
Brandon Oto
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Re: Smolov Squat Program & Crossfit

My understanding of Smolov, which is limited, is that you're not advanced enough for it. There are other intermediate programs to shake things up. (20 rep squats?)
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Old 02-19-2008, 05:18 PM   #6
Richard Vanmeerbeek
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Re: Smolov Squat Program & Crossfit

I think you're right Leonid, the conditioning can be regained quickly. I still have to beat your time at Helen, it was my benchmark the first time I did it and you got me by 2 seconds ! ^^

And I understand what you mean Brandon, that's why I'm just aiming for the first part, the Base Mesocycle, which is actually 3 weeks and not 4 like I said earlier. What is 3 weeks ? 3 weeks and 12 squats sessions... haha

Let's just give it a shot in 2 weeks, I will quickly see (feel) if it was a mistake

And I would just throw a Lynne here and there, and JT like Steven said.
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Old 02-19-2008, 05:27 PM   #7
Leonid Soubbotine
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Re: Smolov Squat Program & Crossfit

You can also try the Sheiko Beginner program - Bench, squat, dead. Worked really good for me and a few of my friends - all you'll need is to do some pullups and you'll be just fine.
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Old 02-20-2008, 07:37 AM   #8
Gavin Harrison
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Re: Smolov Squat Program & Crossfit

You could also try a Westside Barbell style of training, mixing ME and DE training.. they even encourage other short (20 min) workouts to help raise GPP, conditioning, and help recovery. Conjugate method might also do good things for you.
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