The smolov squat cycle will help you to build up your numbers and significantly improve your performances. However, due to the success of the routine, it was revised as a 3 week course for bench press. Smolov is a russian squat routine that will boost your squat by up to 100lb. Overall my goal is a 350lb back squat before 2015 in 2014 i hit a 1rm of 285. Again this is just a suggestion and you can format week two however you.
Today we present a video of dynamic effort lifting in practice. At a high level, the program consists of the following. What links here related changes upload file special pages permanent link page. For complete details on the week smolov squat check out. I feel like this might should go to rpowerlifting but there are a lot more subscribers here and i would probably be preaching to the choir over there. Generates a 3 week workout based on your current 1 rep maximum. This is essentially an adaptation of the squat routines base mesocycle and is known as smolov jr.
Since i am currently torturing my weak legs with this thing i thought that maybe some of. I wanna increase my squat max as fast as possible and ive heard that the smolov routine is very effective at doing so. Here is why, the smolov program is written to get elite completive power lifters ready for competition, think of it as a weightlifting competition cycle. Smolov in front squat archive weightlifting forums. I believe that you would do even better if you ditch back squats in favor of overhead squats.
It is recommended that you complete this routine only if your back squat has reached a plateau this is a very intense program that will see you squatting up to four times a week with little in the way of accessory work. Clearly, the goal of the smolov squat program is to increase your back squat. Projected gains from smolov range from 40100 pounds depending on how advanced you are. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia.
Smolov is a week weightlifting program used to increase your strength in the back squat. It is not bad, but i got people at this level with a novice routine, just linear progression. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. Dr weeks of hell in the squat rack yields 60lb increase to my 1 rep max seriously i feel like i need a shirt saying i survived smolov. Unlike some other choice for this is a serious drawback. This blog post will outline the smolov jr program, publically available results reports and a mathematical approach to underpin these most likely outcomes, if you decide to go on the program. Based on our experience and speaking with those that have attempted this, its not a great option to use smolov in this way. My journey into the smolov squat program elitefitness.
Take a 3 week break from squat work, test your new rm, enter it in the box below and continue with the program smolov program intense phase enter your new squat rm. Its an intense workout plan in which you squat a lot. The smolov squat routine is meant to boost your squat max up to 100 lbs. Sep 17, 2014 smolov jr is a powerful, three week fitness program based on the russian smolov routine, but tailored to be less strenuous and more versatile. It is tricky to comment programming for someone without knowing much of his training history, but i would guess that you are an intermediate, not such an advanced trainee to benefit a routine like smolov. However, for the vast majority of lifters, doing smolov isnt smart. Apr 18, 2020 whether it is run for the squat, deadlift, bench, or all three known as the extended russian power routine, the russian squat program aka russian squat routine or rsr is a brutal peaking program that will help boost maximum strength when prepping for a meet. Its hard work though squatting 4 times a week take a look this is just the first phase.
The above routine is the ultimate hard gainers routine and was done 23 times a week. Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. Id say that 350 goal by 2016 is definitely achievable. After cranking up my 1rm squat already a few notches, i wanted to try a different program this time and the smolov program caught my attention. If you dont have weeks to devote your life to in a squat program, like i didnt, there is another option. If you havent heard of smolov before, its a badass russian week squatting program designed to turn men into monsters. This alone puts you in a solid mind set for the rest of the routine. How to add 100lb to your squat in weeks stronglifts. The smolov squat program is weeks long and separated into 4 phases. Lets lay out a basic overview of the program and decide if its appropriate.
It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. Whether it is run for the squat, deadlift, bench, or all three known as the extended russian power routine, the russian squat program aka russian squat routine or rsr is a brutal peaking program that will help boost maximum strength when prepping for a meet. If youre willing to build these lifts at any cost e. Incorporating strength cycles into crossfit training the smolov squat cycle. The smolov squat routine is a weight training program for increasing your squat strength. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. Smolov is considered and advanced squatting program and should be run standalone accessory work outside of core training, stretching, and eating is run at your own risk week program with 4 distinct cycles for varying effects.
Smolov is every masochistic lifters favorite program. A great upper body strength and most notably recovery. Smolov squat program free download as excel spreadsheet. The smolov jr is a 3 week routinerep scheme although many have stretched it out to 4 or even 6 weeks.
You can read how i increased my 1rm for the squat by 20kg, find summaries of others who have done the program and i compare. In the tables below, all percentages are based off your 1 rep max check. Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs. I put together a spreadsheet based off of meatrhits original workout2. The tables below will populate with the weights for you to use throughout the program.
Join 254,181 stronglifters who receive my daily strength tips by email. Dec 05, 2011 smolov base mesocycle written by justin tadlock on december 5, 2011 after completing the first two weeks of the smolov squat routine the intro microcycle, i decided to go ahead with the weight lifting program. Muscles or a ripped in the air tends to get stronger. My only concerns are if im experienced enough and if it isnt overtraining. Smolov base phase and the russian squat routine form the bulk of my training, and each protocol has delivered exactly as promised at least twice.
The program is spread across weeks and five general phases. From the birthplace of the conjugate method, this video demonstrates dynamic effort squatting at westside barbell. Sep 11, 2003 if i were to advise the average trainee as to what to do in addition to the smolov squat program, i would say the answer is kettlebells. You need to be on top of your diet, recovery and sleep in order to maximise the. After this three week routine, many lifters report a significant increase in their lifting capacity as much as 35 lbs for their dead lift and 25 lbs for their bench press. The essential guide to gains with smolov jr infographic. It hit popularity in 2001, when published by pavel tsatsouline in an issue of powerlifting usa, and has come to the attention of many since then. Download the smolov excel file, enter your best squat you lifted. One of the most famous squat routines around, smolov is also perhaps the most intense. Your emails have kept me on the right track and focused, to workout intelligently week in and out. Smolov is a week squat program that was developed by sergey smolov, the. One of the hardest squat programs is maybe the smolov squat program.
Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. It is named after its creator, sergey smolov the russian master of sports. Smolov squat routine spreadsheet includes smolov jr. Smolov squat wednesday friday sunday monday week 1 4x9 5x7 7x5 10x3 week 2 week 3 week 4 rest test new max new squat 1 rep max intense phase week one 3x4 3x3 2x5 5x4 week two 2x4 4x5 week three 5x5 2x3 4x3 week four 100. They motivate me and reassure me im following the right path in fitness compound lifts, not isolation bs. Im guessing no leg pressing or deadlift to be done either while doing the squat program. Oct 05, 2017 one of the hardest squat programs is maybe the smolov squat program. This high volume, high frequency routine will have you lifting four days per week, with the option to spread it over three days per week. Most people use 5 to 10 lbs for the increment value. I have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. Its the meat and potatoes of the week program and will have you dreading squat days by the end.
Some of the squat days are done back to back and program targets on low and high repetitions. I wondered whats your take on the smolov squat routine. Smolov squat program physical exercise recreation scribd. Not wanting to lose any upperbody mass or shapealthough smolov s program doesnt cause thishunt added a moderate amount of targeted moves to the mix. Earlier in the week we posted an introductory article on the use of dynamic effort lifting during the switching phase of the smolov cycle. Arguably one of the most difficult squat routines around, the full smolov demands weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days backtoback. Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in his book power to the people professional page 63. This initial two week phase is all about getting your body acclimated to doing heavy squats regularly. How to boost your squat by up to 100lb in only weeks. Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. Smolov squat cycle incorporating strength cycles into. Mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. This routine was originally developed by sergey smolov, the russian master of sports.
Dec, 2015 smolov is considered and advanced squatting program and should be run standalone accessory work outside of core training, stretching, and eating is run at your own risk week program with 4 distinct cycles for varying effects. They are both mon, wed, fri, sat so i could do squat and then bench on each of them days with assesory excersies ontop. Back to back smolov jr one of the more frequent questions we get is about whether or not its wise to string multiple smolov jr cycles together, backtoback. Hunt also modified the routine, as the original smolov program only focuses on the squat. Its less difficult than the similar base cycle of the full smolov and is better suited to more lifts e. And now, im starting 2015 with a 1rm of 330lbs three hundred and thirty pounds. Enter your 1rm in the green cell in the top left corner. Le volume est extremenent eleve et tres difficile pour le systeme nerveux. Smolov base mesocycle written by justin tadlock on december 5, 2011 after completing the first two weeks of the smolov squat routine the intro microcycle, i decided to go ahead with the weight lifting program. If you survive the smolov squat routine and fancy bringing up your lagging bench, you can return to the trenches for another 4 weeks of war with the iron.
While not recommended for general strength work, as articulated well by powerlifting to win, these programs are certainly an interesting look into brutal. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. My impression is that russian and smolov routines are meant to add gains to your squat very quickly, which is why you should be careful about using them in concert with a weightlifting routine, since recovery will be difficult. Well im on a holiday till after christmas so what better thing to than to do soviet smolov squat program. Cette routine dentrainement pour le squat nest pas recommande aux debutants. If i were to advise the average trainee as to what to do in addition to the smolov squat program, i would say the answer is kettlebells.
The infamous smolov program for squats and smolov jr for squat andor bench. A lesser known, but still incredibly effective, variant of the smolov squat program is affectionately known as the smolov jr. It demands full weeks, at least 3 to 4 days per week. Oct 05, 2017 the smolov jr is a 3 week routinerep scheme although many have stretched it out to 4 or even 6 weeks. Sep 18, 2015 if you dont have weeks to devote your life to in a squat program, like i didnt, there is another option. It is true smolov deadlift program for you and that slow is better.
Press behind neck 3 x 12 squat 1 x 20 supersetted with pullover 1 x 20 bench press 3 x 12 rowing 3 x 15 stiff legged deadlift 1 x 15 pullover 1 x 20. The squat routine is a strength program broken down into four phases which last for. Smolov is a russian squat routine that will boost your squat by up to 100lb in only weeks, even if youre a drugfree lifter like me. The squat routine is a strength program broken down into four phases which last for a total of weeks. I dont think it is an exaggeration to say that more lifters are forced to quit. I am 18 years old, been training for maybe 67 months. Jul 21, 2016 i have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. Week 1 day 1 4x9 70% of 1rm day 2 rest day 3 5x7 75% day 4 rest day 5 7x5 80% day 6 10x3 85% day 7 rest week 2 add 20lbs. Based on what i gathered you can expect gains between 5 15kg within a month or 10 30 pounds. Watch the video to learn about my personal experience, as well as, discover the pros and cons of.
1477 1473 466 162 517 223 1271 610 891 19 156 770 259 1059 1307 1415 540 96 539 1138 674 566 284 1130 484 363 929 133 1090 251 643 1284 980 124 954 83 1476 310