The Brothers Smolov in under 100 words!
the intro cycle is always the same, two easy weeks to get started:
Introductory Microcycle
Week 1 | ||||
Monday | 65%x8x3 | 70%x5 | 75%x2x2 | 80%x1 |
Wednesday | 65%x8x3 | 70%x5 | 75%x2x2 | 80%x1 |
Friday | 70%x5x4 | 75%x3 | 80%x2x2 | 90%x1 |
Week 2 | ||||
Monday | 85%x2x2-3 | - | - | - |
Wednesday | 85%x3x1-2 | - | - | - |
Friday | 85%x5 | - | - | - |
x8x3 = 8 reps x 3 sets
May I introduce Mark I, the conservative first born, aka 'I don't care about percentages!'
Mark I
Monday | Tuesday | Thursday | Saturday | |
Week 1 | 70%x9x3 | 75%x7x4 | 80%x5x5 | 85%x3x6 |
Week 2 | 70%+10kgx9x3 | 75%+10kgx7x4 | 80%+10kgx5x5 | 85%+10kgx3x6 |
Week 3 | 70%+15kgx9x3 | 75%+15kgx7x4 | 80%+15kgx5x5 | 85%+15kgx3x6 |
x9x3 = 9 reps x 3 sets
Here is Mark II, the second child, aka 'But, I DO care about percentages!!'
Mark II
Monday | Tuesday | Thursday | Saturday | |
Week 1 | 70%x9x3 | 75%x7x4 | 80%x5x5 | 85%x3x6 |
Week 2 | 75%x9x3 | 80%x7x4 | 85%x5x5 | 90%x3x6 |
Week 3 | 77.5%x9x3 | 82.5%x7x4 | 87.5%x5x5 | 92.5%x3x6 |
x9x3 = 9 reps x 3 sets
and finally the benjamin, Mark III, aka 'I don't care - I just want the VERY best there is!!?'
Mark III
Monday | Tuesday | Thursday | Saturday | |
Week 1 | 70%x9x3 | 75%x7x4 | 80%x5x5 | 85%x3x6 |
Week 2 | 75%x9x3 | 80%x7x4 | 85%x5x5 | 90%x3x6 |
Week 3 | 80%x9x3 | 85%x7x4 | 90%x5x5 | 95%x3x6 |
x9x3 = 9 reps x 3 sets
each offers the same yield as the father - for half the effort - who needs any more?!
P.S.: to those who copy-cat my programs and pretend that they 'invented'...
It's cool - it really is - Just give credit where credit is due, thanks!
