Smolov Switching Complete!

Focusing purely on speed and power in 6 workouts over 2 weeks. This period, if anything, was very enjoyable and added some variety into the program. Three sessions per week, mine went as follows:

MON:
-Squat to heavy singles and eventually a squat negative (Just the negative motion, lower down to -the pins and leave the bar there).

-Jump squats, very light weight  (20-30kg).

WED:

-Power Cleans, medium weight, very tiring, lots of fun!
-Power Snatches, light weight.

-Push Press, heavy weight, work from triples to singles.

-Farmers walk, increasing weight, quick as possible for 30m.

FRI:

-Box squats, heavy doubles, pause on box to release lower body tension completely, before positive motion.

-Vertical bodyweight Jumps.
-Horizontal Bodyweight Jumps.
(Although, you do look a bit special jumping all over the gym, be prepared to receive odd looks)



Power, speed and more power.. and some more speed! This is aimed to prepare you for the intense mesocycle. You can sculpt your own workouts here as there are no strict guidelines, just remember to focus on power and speed!