Smolov Program Modifications Due to Job

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:

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

Take 70% of the heaviest weight you used on day 1 and do 8 x 3 with maximum acceleration

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.


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.