smolov completo:

fase preparatoria, 3 giorni consecutivi:

Day 1 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 2 65%x8x3, 70%x5, 75%x2x2, 80%x1
Day 3 70%x5x4, 75%x3, 80%x2x2, 90%x1

Fase Volume

1--- lunedì 70%x9x4 mercoledì 75%x7x5 venerdì 80%x5x7 sabato 85%x3x10

2--- L (70%+10kg)x9x4 Me (75%+10kg)x7x5 Ve (80%+10kg)x5x7 Sa (85%+10kg)x3x10

3--- L (70%+15kg)x9x4 Me (75%+15kg)x7x5 Ve (80%+15kg)x5x7 Sa (85%+15kg)x3x10

4 massimali il venerdi (work up to a near max single )

---Settimana di lavoro pliometrico ed esplosivo ---

Fase Intensità

Week # 1
Monday 65%x3, 75%x4, 85%x4x3, 85%x5
Wednesday 60%x3, 70%x3, 80%x4, 90%x3, 85%x5x2
Saturday 65%x4, 70%x4, 80%x4x5

Week # 2
Monday 60%x4, 70%x4, 80%x4, 90%x3, 90%x4x2
Wednesday 65%x3, 75%x3, 85%x3, 90%x3x3, 95%x3
Saturday 65%x3, 75%x3, 85%x4, 90%x5x4

Week # 3
Monday 60%x3, 70%x3, 80%x3, 90%x5x5
Wednesday 60%x3, 70%x3, 80%x3, 95%x3x2
Saturday 65%x3, 75%x3, 85%x3, 95%x3x4

Week # 4
Monday 70%x3, 80%x4, 90%x5x5
Wednesday 70%x3, 80%x3, 95%x3x4
Saturday 75%x3, 90%x4, 95%x4x3

sono russi quindi ripxrep