13 week smolov cycle

i would say box and bands are usefull but something to develope later once your squat have improved. in themean time you could do box jump or vertical jumps after your Speed squats so your still working on the explosive movements from your feet.

If you dont have that, and dont want to buy it the download open office for free

heres a usefull libk for squat plans by a guy who has used and gained alot from them
http://programs.squatfanatic.com/

ill download excel from TPB

guess ill do the 7 week cycle lol starting monday.. should be fun

I could pick a lot of words to describe smolov, but fun certainly isnt one of them.

was more sarcastic than serious lol

Just wrote a 5 top tips to improve your squat article for elite-kinetics (a follow up to the deadlift one i did for them). Might help you. Not been put up online yet but should be up soon so keep an eye out.

will do