Smolov Recap

Did the Smolov squat program work for CrossFit Fringe?

I think that without a doubt we can say absolutely.

The four-week mini Smolov program put our athletes under incredible volume and intensity.  Squatting four days a week and at high percentages of a 1 rep max is difficult for anyone, perhaps even more so for CrossFitters who like to throw lots of metabolic conditioning work in tandem with strength.  Over the course of the cycle, we heard complaints about everything from sore knees and ankles, to a burnt out posterior chain, to stiff shoulders, to my favorite “a permanent dent in my neck from the bar”.  Smolov is not a program for the faint of heart.

For those that aren’t aware, the Smolov squat program is actually a 13-week cycle that is meant to take even the most seasoned lifters and dramatically increase their overall squat.  Following The Outlaw Way, we chose to embark on a slightly less aggressive form of Smolov, dropping the cycle down to four weeks.  In doing this, we allowed athletes to see some gains from the program, but not suffer the dread/hate/fear of the back squat when it was over.  When it was all said and done, and if we tallied all the numbers correctly – we saw over 1,100 pounds of PRs.  1,100 pounds in right at a month.  We. Were. Blown. Away.  Congrats to all our athletes for completing the tenacious cycle and to all those who saw new PRs.

Will we revisit Smolov in the future?  Hard to say, but for now I think everyone is ready to get back to some semblance of normal.

For now, check out Kyle Juvers below – Kyle hit a 60 pound PR from Smolov – unreal.


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