What do you guys think of doing the Smolov Jr. Cycle for the box squat? I prefer the box squat for the explosion purpose and the soreness. I also like to ensure proper depth and form. I’ve been on WSFSBIII but am looking for a quick 3 week break from the program. Been on it since March. I am looking to increase speed/explosiveness, and after this I would focus on reactive strengh, hopefully to transfer the strength into something I can use for football. Thanks for any help…
Personally, the program to me looks like too many days of squats at too heavy of weights. The only way I would ever do that many days of squats is if I kept the weights closer to the 60% range. On that note, if you are really focusing on speed/explosiveness you should probably be in the 50%-60% range anyway.
[quote]slazeagle wrote:
Personally, the program to me looks like too many days of squats at too heavy of weights. The only way I would ever do that many days of squats is if I kept the weights closer to the 60% range. On that note, if you are really focusing on speed/explosiveness you should probably be in the 50%-60% range anyway. [/quote]
You’ve obviously never heard of smolov. The high intensity and frequency are the key to the program.
[quote]blunt wrote:
When doing smolov dont you do any other strenght work ? like bench military chins ?[/quote]
A few sets maybe. Trust me, after a typical smolov squat day you don’t have the energy to do a lot more.
Personally, I think smolov for the box squat is a bad idea. A lot of reps on the smolov are grinders, all out efforts, where form can and will be compromised. This problem can be overseen with the normal squat, but with a box squat, bouncing and falling on the box is a potential disaster for your back…
[quote]heardy10 wrote:
It helps me to sit back, get below parallel, and involve the glutes. I personally like them better. Do you guys disagree?[/quote]
Federation? Ha sorry I play high school football. Powerlifting really interests me, and I was looking at Smolov to boost my squat, which in turn help my speed. After the 3 week program I’d take a week off from squatting and do some plyo’s, then back to WSFSB.
[quote]heardy10 wrote:
Federation? Ha sorry I play high school football. Powerlifting really interests me, and I was looking at Smolov to boost my squat, which in turn help my speed. After the 3 week program I’d take a week off from squatting and do some plyo’s, then back to WSFSB. [/quote]
I see. So how do box squats teach you form better than normal squats? I would guess your box squat form and free squat form are totally different.
All box squatting does is teach you how to box squat. It doesn’t improve “form” any better than regular squatting does.
If it’s just a case that you prefer one to the other that’s ok, but don’t think that box squatting all the time will make you a better squatter if you don’t work without the box too.
No I do plan on working without the box, lately I just love squatting. I like exploding up off of the box, I think I’m just partial to that lift. Do you think it’d be beneficial for me to do this Jr. program, free or box squat, for explosiveness and speed? Even if it’d be a month before football starts?
I would just do smolov how its designed, with full squats. Use your actual 1 rep maximum atg squat also. Its FAR from easy you will start to miss reps if you include too much other stuff and not get the most out of it.
As a football player I think you should stick with WSFSB, do lots of football drills. Also do sprints to become faster, thats the best way, thats what all elite sprinters do.
First of all, Smolov is a program meant for advanced strength athletes and powerlifters. I have trouble thinking you’re at this stage currently.
If you do decide to do this program, do it boxless–free squats in a highbar position. You want something that will help you get stronger and perform better for football, thats your ticket.
If you’re looking for a “quick break” from WSFSBIII then this isn’t the program, not only will this not be a break but I have no doubt it will be the hardest program you’ve ever experianced. Use a conservative max, think about it…is your “true max” 5 inches high, is it really a true max? If you’re basing percentages off an inflated max then you won’t finish this program.
The only max I know is off of a box that is below parallel, but I am definitely not an advanced lifter. Break is a bad word for what I’m looking for. I’m just looking for something different for a month or so, then hop back on it. I know to improve my speed my strength really needs a boost, and I thought this would maybe be a good program for 3 weeks. If you guys don’t think so, then I won’t, thats why I asked. What is something you would recommend? Just sticking with the program or something else?