Data. The five phases or blocks used in the Smolov program are as follows: Introductory Phase Base Phase (Accumulation) Switching Phase Intense Phase (Transmutation) Peak Phase (Realization) The introductory phase is a standard preparatory block that allows the lifter to become accustomed to greater frequencies. Full Smolov Squat Program Tips. They are as follows:- Week 1-2 - Introductory 'light' microcycle Week 3-6 - Base mesocycle Week 7-8 - The switching phase Week 9-12 - Intense Mesocycle Week 13 - Tapering week The Russian Squat Routine is a six-week-long training program, where you train three times per week. 4; Yes; Click to share on Facebook (Opens in new window) . Basically, you get the best of both worlds: an increase in intensity while keeping your total volume up. kbitzonefour Posts: 114 Member. Preparing For (and Recovering From) a Smolov Session 4. You need to be on top of your diet, recovery and sleep in order to maximise the effectiveness of the program. Then, you squat some more. When I say hardcore, it's hardcore. Failures: 5 x 5 I think too many people want this program to be a panacea for every lagging muscle group or body part, so they absolutely destroy themselves. Squats help offset many of the postural imbalances and dysfunctions we acquire from sitting on our asses all day. Do not deadlift when doing the Full Smolov routine. There are a couple of way of doing this. Start with this training program if you've never lifted weights before, never did the main exercises, or haven't lifted weights in a long time. See my entire 13 week plan. Most work is done in 60-80% range, with final 4 weeks starting at 92.5% and working up. And, you squat some more. You need the phase in portion to survive the real thing! The Smolov squat routine is meant to boost your squat max up to 100 lbs. Public on the web. It was named after its creator and "Russian Master of Sport," Sergey Smolov, who reportedly used its principles to train the dominant Russian weightlifters of the mid-to-late twentieth century. It's the meat and potatoes of the 13 week program and will have you dreading squat days by the end. However, this program has proven time and time again the strength of the human body even at its' natural state. Use 80% of your 1RM. The program lasts for 13 weeks in total. Strength gains can measure anywhere from 50 lbs to 130 lbs . Run Smolov when your focus is on your squat and run Smolov Jr. when your focus is on your bench. Squats help offset many of the postural imbalances and dysfunctions we acquire from sitting on our asses all day. In week 2, you perform 3 sets of 3 repetitions at 80%, 85% and 90%. Base Cycle A 4-week segment which requires 4 squat sessions a week. 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. Format: Squat 1x weekly. Smolov is a Russian strength training routine designed by Master of Sports S. Y. Smolov. Full Smolov Squat Program Spreadsheet. RM (one rep max). Intermediate level lifters who want to PR substantially and with a quickness. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. No more fiddling with spreadsheets and print outs at the gym. Smolov Program Layout 2.1. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). Anyone on the Internet can find and access. The smolov squat program consists of a routine that sustains for 13 weeks. 23 FREE Powerlifting and assist video clips, 1 rep max, routine calculators, smolov, J.M. Smolov Jr. Full Routine Below is the full routine, and a link where you can customize, print, or download to your device. Anyone try this method? Minimize Accessory Work 4.3. Smolov Jr program. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. Squat down until your hips are below your. My stats: Weight: 61kg Madcow 55. This app will automatically calculate the weights at specific reps and sets that you should use based on the 13 week Smolov Squat program. Choose Sensible Weights I recently finished the Smolov jr Squat program and It gives me really good results I want to give Smolov squat program a try. Update: I just added a sheet that calculates the Smolov Jr Program (choose the "Smolov Jr" bottom tab). The Smolov Squat Program, often shortened to "Smolov," is a 13-week weightlifting program designed to increase your squat strength. Smolov is a high-intensity and high-volume squat program that originated in Russia. Introduction: From October to December 2019, I attempted a Full Smolov Cycle for Front Squat and Bench Press. Develop A Love For Food & Rest 4.2. Arguably one of the most difficult squat routines around, the full Smolov demands 13 weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days back-to-back! You Squat by bending your hips and knees while the bar rests on your upperback. Increases of up to 100lbs in 13. The key is to keep the volume around 20-30 reps each day and use 1 day a week for deload with a rep scheme of 33 at 70% of your 1RM. Program Overview - Smolov Squat Program Program Overview The full Smolov cycle is a brutal 13 week reckoning. This is because our bodies typically hit a supermassive growth spike around the 6-8 week mark that will basically give a huge muscle growth spike, as highlighted in the graph below. The Smolov squat program is a high-volume, high-frequency specialization routine intended to boost your squat as fast as possible. Week 3 will be 3 sets of 5 repetitions at 75%, 85% and 95%. Format. Stop using old school spreadsheets and print out. The Hardcore Smolov Squat Program. Legs. You may want to try the . 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. Squats are fun, and they work. There are very few accessory movements included, and it's difficult to do other training outside of it. Weeks 7 & 8 - Switching 2.4. It is broken up into 5 phases and requires you to squat 3-4 days per week. Sets. The entire routine is 13 weeks long and is divided into 5 distinct phases: Weeks 1-2 - Introductory 'light' microcycle Weeks 3-6 - Base Mesocycle Weeks 7-8 - The Switching Phase Weeks 9-12 - Intense Mesocycle Week 13 - Tapering Week The first 2 weeks helps you acclimatize to the brutal 4 week base mesocycle where you will squat 4 times a week. Restwork up to a near max singlework up to a near max single. September 28, 2013 By Gregor Winter. It demands thirteen full weeks, at least three to four days per week. Full Smolov Tips. Day 3 - 8 x 4. If you start the cycle, feel sore, and want to quit, use that as reassurance to keep going. See all of our tutorials. Week 13 - Tapering 3. Perform you regular squats. The weights you'll be lifting in each workout will vary. Weeks 9-12 - Intense Mesocycle 2.5. Shoulders. Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. Squat Rack. Overall Feedback About Smolov Be ready for pain. No sign-in required. In the process of leading their athletes to dominant performances on the . Lots of pain and soreness. Every muscle will be sore in the first cycle so make sure you use my 7 tips to recover fast. After the first 2-3 weeks, all soreness from the routine was minimal. Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. Smolov Jr. Calculator. You alternate between a moderately heavy workout where you lift 80 % of your 1RM for six sets of two reps and one workout that gets progressively heavier. Chest. Follow the three-week workout program given below to a T: Week. The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there. Most lifters agree this is the hardest part of Smolov. The Smolov Squat Program, typically shortened to "Smolov," is a 13-week weightlifting program designed to extend your squat power. Written by mmohabir. [Read more] Intense mesocycle. It Was . Squats are my worst lift so I figure the way to fix that is to do more squats. If you were to. Full-Body. Eccentric Squat Example (300 lb 1RM Regular Squat) 2) Eccentrics Post Regular Squats. Tools. It is named after its creator, Sergey Smolov "the Russian Master of Sports". All I did was warm up and squat on those days. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. It's a hardcore squat routine (Russian of course) designed by Sergey Smolov. It's also considered one of the most difficult programs you can follow, which is why it's often held up as a rite of passage for the hardiest and most dedicated. It was named after its creator and "Russian Grasp of Sport," Sergey Smolov, who reportedly used its rules to coach the dominant Russian weightlifters of the mid-to-late twentieth century. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. Day 2 - 7 x 5. This routine was originally developed by Sergey Smolov, the Russian Master of Sports. The first two squat sessions will look like this. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. The program is split into 4 cycles: Intro microcycle. All I did was warm up and squat on those days. You are going to be tired and you are going to be sore. Work? Here's a snapshot of the first week. Full Smolov Squat Program. Stretch everything out - even the upper body. 1. Deadlifts will interfere with your squats. The weight you squat is always a percentage of your one-rep max, or 1rm (see our calculator if you don't know it); Weeks 4 and 5 add specific poundages to that percentage. March 2013 in Social Groups. This looks like a pretty good amount of volume without being way overboard for where I am like the regular Smolov or some of the other stuff I . The Smolov Senior is a 13 week squat program that has become very widely used among the local CrossFit community in Tuscaloosa, Alabama (and I assume everywhere else as well, because I see. (45.36 kg) in 13 weeks of training. Download Smolov - Russian Squat Routine and enjoy it on your iPhone, iPad and iPod touch. Fun. Smolov will give you a little break on week four to prepare you for working up to a new max, which you'll use for the . 8) Smolov Jr. Who is this program intended for? Do not go heavier than prescribeddon't add extra exercises, sets, or reps. Used by Gene Bell Jr. to prepare for a powerlifting meet, this program consists of one weekly squat workout over the course of 12 weeks to increase the 1 rep max by over 6%. Stay up to date. 23 FREE Powerlifting and assist video clips, 1 rep max, routine calculators, smolov, J.M. The four phases are: Phase In A two-week phases that uses a variation of squats and lunges. Is this reputation warranted, though? You can use this program generator to help design your squatting or pressing (i.e., strength exercises) workout routines. The Smolov Squat Program is one of those programs that even revolutionizes the most advanced lifters. Arguably one of the most difficult squat routines around, the full smolov demands 13 weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional". Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. One of the most difficult squat programs is arguably the Smolov Squat program. You best put your big boy britches on before starting this program. Answer (1 of 2): Smolov is a pretty brutal program even for experienced lifters. Smolov Routine There is already so much info on this training routine, that it is a bit pointless to explain the full program again, but below a summary: Weeks 1-2: Phase In Weeks 3-6: Base Cycle Weeks 7-8: Switching Phase (where I ended up) Weeks 9-12: Intense Cycle Week 13: Taper Week The full routine is explained here. Not work? Base mesocycle. Smolov is guaranteed to increase your Squat. Then place the eccentric squats at the end of your regular squats. Full Smolov Squat Program Crossfit. You may lose some of your gains after the programs though if your maxes are anywhere near what your goal maxes in your sig are. At a high level, the program consists of the following: Phase In . Each training phase is 2-4 weeks in length and the routine alternates between preparatory/deload phases and intense training phases. Reps. 1. Smolov Squat Program The Smolov program consists of four micro cycles: Weeks 1-2 (Introduction Cycle) Weeks 3-6 (Base Cycle) Weeks 7-8 (Switching Cycle) Weeks 9-13 (Intensity Cycle) Smolov Introduction Cycle Here you'll squat 3 days per week, back to back. On week 5 you attempt to break your previous Squat PR. How this works is as follows: In week 1 (wave 1), you will perform 3 sets of 5 repetitions at 75% of your 1RM squat, then 80%, then 85%. Stronglifts 55. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Deadlifts will interfere with . Smolov Squat Program Smolov is broken down into five phases: Phase In - Weeks 1,2 Base Cycle - Weeks 3,4,5,6 5 minute walk on treadmill at 3.0 mph and at least a 8% incline so your hips, glutes, and hamstrings are being warmed up as well. Week 9-13 Intense Phase: You'll only Squat 3x/week, but 44% of the time it will be using weights that are between 81%-90% of your 1RM. The cycle goes for 13 weeks. Day 4 - 10 x 3. As you can see, you'll be squatting four times a week working up to ten sets of a triple using 8. It uses high volume with heavy weights. Rest--Play How to. Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. Full 13 Weeks of Smolov. Switch to this program once you're stuck/bored with Stronglifts 55. It's an intense workout plan in which you squat a lot. The long-form and default Smolov program is designed to take you through 13 weeks of intensive training, usually for the squat, and consists of four weekly training sessions. 12 weeks in length. This is a pretty long and detailed write up, so there is a TLDR at the very end. Some of the squat days are done back to back and the program focuses on high and low repetitions. Perform you warm up eccentrics as you with with traditional training. Enter Smolov Jr. Smolov Jr. is a 4 week program that feeds off of the "Base MesoCycle" of the original Smolov squat routine. Tips For Smolov Success 4.1. - Eat: at least 4000/kcal/day (depending upon body type) - Sleep: This is when you get . Suitable lifters can experience squat strength gains anywhere from 50 to 130 Lbs, if they can complete this brutal cycle. Based on my experience, I'd say that this program is primarily suited for the . The Smolov involves thirteen weeks of squatting, broken down into four specific cycles. Does You can read more about the cycle from Mehdi Hadim over at StrongLifts. The words "Russian strength method" are all but synonymous with victory to those who recall the thick-limbed, barrel-chested athletes who ran roughshod over the rest of the field for a few decades of the mid- to late-20th century. Phase In (2 weeks) The official Smolov Bench Program only runs 4 weeks, however- I recommend doing it for 6-8 weeks to see serious results. Squat the bar for 15 reps. Rest one minute after this and every other warm up set. Abs. Full 13 Weeks of Smolov. Fun. The full thirteen week Smolov squat routine is broken into four phases of training: Phase In, Base Cycle, Switching, and Intense Cycle. The Smolov Squat Program consists of a routine that sustains for 13 weeks. Introductory Microcycle - Weeks 1-2 2.2. I used a spreadsheet I got off of the LiftVault site. This is why you should do the Smolov Bench . And, if you thought you'll be cruising through the three weeks following the same rep ranges and lifting the same weights, you're mistaken. 5 minutes of stretching. Enter your 1 rep max and let the app calculate the workouts for you. On the vast majority of days . Squat a light weight for 10 reps. Many coaches and personal trainers have used my training programs and exercise guides for their clients. The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Day 1 - 6 x 6. The Hardcore Smolov Squat Program Jump to the Routine. Full Smolov Squat Program Tips. You will want to give up but do not give in. In this series, I'll be record. *Disclaimer: This all assumes the reader is familiar with the Smolov program. Back. This app calculates the weights you should use, based on your one rep max, for the 3-week Smolov Jr. and 13-week Full Smolov Squat protocols. Squats are fun, and they work. Switching phase. . It is further divided into 5 different phases. 1372 @ 205 USAPL Senior International Coach & IPF Cat II Referee Squats & Science Head Coach The Squat is a full body compound exercise. For most lifters, this is the period that provides the most gains but persevere through the switching phase and the next 4 weeks of pain and you could see even greater rewards not to mention oak trees where your legs once were and a new- found ability to attack heavy training. Rest. Sign up below to receive our newest workout . Arms. 1) Eccentric Only Squats. Generates a 3 week workout based on your current 1 rep maximum Full Smolov Squat Program Tips Full Smolov Squat Program Spreadsheet. Base Mesocycle 2.3. . Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. Fri - 8 sets, 4 reps at 80% Sat - 10 sets, 3 reps at 85% Week 2 - You will use the same schedule as the first week, but increase by 10-20 Lb Week 3 - Again, same format, but increase another 5-10 Lb over week 2. It's basically split into 4 cycles of squatting, squatting, and more squatting. Most people think squatting weight above 600lbs is only possible with PEDs (test). Smolov is split into 4 phases: - Weeks 1-2: Introduction Phase - Weeks 3-6 Base Phase - Weeks 7-8 Switching Phase - Weeks 9-13 Intense Phase Full Smolov Tips: - Do not deadlift when doing the Full Smolov routine. For many, a 5 x 5 (five sets of five reps) program really fits the bill.
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