Hello! I have run a few cycles of modified smolov 1B (option 1). However, due to my new factory job I think it is best to shrink down the program to 3 days a week because the job is very physically demanding and time consuming. What squat day do you think i should get rid of?
You’ve done it a few times? I think you should change of program. Smolov gains are mostly neural, and this is not a program designed to be done many times.
If you can “only” squat 3 days a week I would do something like:
DAY 1 - HEAVY
Ramp up to 1-3RM
week 1: ramp to 3RM
Week 2: ramp to 2RM
Week 3: do 5 sets of 1 with 90% of your 2RM
Week 4: ramp to 1RM
DAY 2 - EXPLOSIVE
Take 70% of the heaviest weight you used on day 1 and do 8 x 3 with maximum acceleration
DAY 3 - VOLUME
Use the “perfect rep” style: the first 3/4th of the eccentric (lowering) phase is done slowly (4 sec) and the last 1/4th is done fast to catch the stretch reflex
Week 1: 5 x 5 @ 70%
Week 2: 6 x 4 @ 75%
Week 3: 7 x 3 @ 80%
Week 4: 4 x 6 @ 70%
That is, of course, only the squat portion.
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The squatting strat that was suggested for my neurotype (1B option 1) involved ramping up to various daily maxes for different variations of the squat. I found this really split up the overall intensity and taxation on my body. After adding a few protocols to monitor my fatigue (Ex. never go to absolute failure), i found i could keep running the program.