This tool assists in determining appropriate weightlifting loads for the Smolov Jr. program, a popular intermediate-level strength training protocol focusing on rapid strength gains over a four-week period. It typically involves squatting three times a week, with increasing intensity. A user inputs their current one-rep maximum for a given lift (usually the back squat), and the tool generates a schedule of weekly weights and sets based on the Smolov Jr. principles. This approach provides structure and guidance, preventing guesswork and potentially unsafe practices.
The structured approach provided aids athletes in optimizing their training by precisely calculating load progressions, minimizing the risk of injury from overly ambitious increases, and promoting consistent progress. Originating from the original Smolov program, known for its extreme intensity, the “junior” version retains the core principles of structured volume and intensity but condenses the timeframe, making it more accessible and less demanding. This shorter duration makes it a manageable option for experienced lifters seeking a boost in strength during a dedicated training block.