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Old 07-09-2009, 12:19 AM   #1
Ivan Perez
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Default Squat cicle for Olympic Weightlifting??

Hi guys

I talked yerterday with my coach about summer workout and I will repeat a technical cycle at last two weeks of July and August... many set and reps with little weight for diferent technical exercices (I will use GŁe again ), also I 'm not pleased with my squat, form is correct but I don't lift enough.

So my question, What strenght cycle can I do to improve my squat, 5x5, Smolov Jr?? or Is better forget this idea??


P.S: I will use Front Squat
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Old 07-09-2009, 06:34 PM   #2
Justin Fricke
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Personally, I like Russian Peak Cycles---i did a 10 week version and a six week version. For me the ten week was better and allowed me to recover more fully before the next "heavy" day. my squat went from 350 to 405 in 10 weeks vs 335-350 in six weeks. and you could do it with fron squats just as easy also Mikes Gym has som egood squat programs listed on his page as well.

just my 2cents for what it is worth.

right now i am doing 5/3/1 and i am loving it.
Somewhere in China a little girl is warming up with your max.
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Old 07-09-2009, 07:06 PM   #3
Joe Hart
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I am partial to the Hatch squat program. It will wear you out though and don't plan on doing very much on the squat day. To quote Greg "It will take the starch out of your britches", but you will make some good progress.
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Old 07-10-2009, 04:25 PM   #4
Dave Paton
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Next week will be week 11 doing the Hatch cycle. it's really not that bad and is pretty do-able. Monday is the squat max day for me. I am also looking for another squat cycle (my glaring weakness).

Does anyone have a link to the Russian Peak cycle?
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Old 07-10-2009, 09:25 PM   #5
Gavin Harrison
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You could always look up the smolov squat cycle if you're up for a challenge and close to 100 lbs on your squat in a couple months...
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Old 07-11-2009, 03:55 AM   #6
Rick Deckart
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I have no idea what your max in the front squat is, but if it is close to or well over 130 kg the following schedule, a modified smolov basecycle, works really well:

        Monday     Wednesday  Friday     Saturday
Week 1: 70.0%x9x3  75.0%x7x4  80.0%x5x5  85.0%x3x6 
Week 2: 75.0%x9x3  80.0%x7x4  85.0%x5x5  90.0%x3x6 
Week 3: 77.5%x9x3  82.5%x7x4  87.5%x5x5  92.5%x3x6 
Week 4: rest       rest       rest       test max

80.0%x5x5 = 80.0% x 5 reps x 5 sets
Note that if your max were 200 kg you would use the original smolov basecycle poundages (10kg is 0.05*200 kg, 5 kg is 0.025*200 kg).

Basically it is ~25% reduction of the volume and an adjustment of the progressions in week 2 and 3 which is more suited for weaker squatters.

I have done a full smolov cycle and compared to the original base cycle i made similar gains doing it like outlined above, but it was way way more comfortable.

P.S.: if somebody gets 100 pounds out of a full-smolov cycle I more or less guarantee that he started it with a max over 180 kg...
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