Phase in weeks 1 and 2 are spent prepping for the following weeks. The smolov jr is a 3 week routinerep scheme although many have stretched it out to 4 or even 6 weeks. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. Most people use 5 to 10 lbs for the increment value. If you dont have weeks to devote your life to in a squat program, like i didnt, there is another option. This routine was originally developed by sergey smolov, the russian master of sports. From the birthplace of the conjugate method, this video demonstrates dynamic effort squatting at westside barbell. Would this be possible to do the smolov jr bench program and squat together. My only concerns are if im experienced enough and if it isnt overtraining. 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.
They motivate me and reassure me im following the right path in fitness compound lifts, not isolation bs. Since i am currently torturing my weak legs with this thing i thought that maybe some of. However, for the vast majority of lifters, doing smolov isnt smart. 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. If you havent heard of smolov before, its a badass russian week squatting program designed to turn men into monsters. 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 smolov to other routines which i have done. 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. Jul 21, 2016 i have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. 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. It demands full weeks, at least 3 to 4 days per week. 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. The squat routine is a strength program broken down into four phases which last for. Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs. Id say that 350 goal by 2016 is definitely achievable.
Earlier in the week we posted an introductory article on the use of dynamic effort lifting during the switching phase of the smolov cycle. 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. Unlike some other choice for this is a serious drawback. How to boost your squat by up to 100lb in only weeks. The smolov squat routine is a weight training program for increasing your squat strength. Smolov suggests that at the end of your base cycle you retest your 1rm for 2545lbs over your starting 1rm. 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. Watch the video to learn about my personal experience, as well as, discover the pros and cons of.
Im guessing no leg pressing or deadlift to be done either while doing the squat program. I put together a spreadsheet based off of meatrhits original workout2. I believe that you would do even better if you ditch back squats in favor of overhead squats. Cette routine dentrainement pour le squat nest pas recommande aux debutants. 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. Smolov squat program owlsheets olympic weightlifting. Its an intense workout plan in which you squat a lot. 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. It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. Enter your one rep max and the weektoweek weight increment you plan on using during the base cycle. Mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr.
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 is a week weightlifting program used to increase your strength in the back squat. Generates a 3 week workout based on your current 1 rep maximum. It is true smolov deadlift program for you and that slow is better. 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. Enter your 1rm in the green cell in the top left corner. It is not bad, but i got people at this level with a novice routine, just linear progression. 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. The big difference is its 15 as long and not nearly as taxing on your body. Ramp up volume, then decrease volume while ramping up intensity. I dont think it is an exaggeration to say that more lifters are forced to quit.
The smolov squat program is weeks long and separated into 4 phases. You need to be on top of your diet, recovery and sleep in order to maximise the. A lesser known, but still incredibly effective, variant of the smolov squat program is affectionately known as the smolov jr. Its less difficult than the similar base cycle of the full smolov and is better suited to more lifts e. Again this is just a suggestion and you can format week two however you. I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. At a high level, the program consists of the following. I have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. Smolov is every masochistic lifters favorite program. Its hard work though squatting 4 times a week take a look this is just the first phase.
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. Today we present a video of dynamic effort lifting in practice. They are both mon, wed, fri, sat so i could do squat and then bench on each of them days with assesory excersies ontop. Sep 18, 2015 if you dont have weeks to devote your life to in a squat program, like i didnt, there is another option. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. 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. I wanna increase my squat max as fast as possible and ive heard that the smolov routine is very effective at doing so. Your emails have kept me on the right track and focused, to workout intelligently week in and out. 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.
The essential guide to gains with smolov jr infographic. Incorporating strength cycles into crossfit training the smolov squat cycle. I wondered whats your take on the smolov squat routine. And now, im starting 2015 with a 1rm of 330lbs three hundred and thirty pounds. It is named after its creator, sergey smolov the russian master of sports. The squat routine is a strength program broken down into four phases which last for a total of weeks. Muscles or a ripped in the air tends to get stronger.
One of the most famous squat routines around, smolov is also perhaps the most intense. 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. Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. Since that time i also became familiar with another russian strength method, the smolov squat routine. In the tables below, all percentages are based off your 1 rep max check. This is essentially an adaptation of the squat routines base mesocycle and is known as smolov jr.
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. Join 254,181 stronglifters who receive my daily strength tips by email. Clearly, the goal of the smolov squat program is to increase your back squat. Overall my goal is a 350lb back squat before 2015 in 2014 i hit a 1rm of 285. A great upper body strength and most notably recovery. 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. 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.
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. 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. 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. For complete details on the week smolov squat check out. However, due to the success of the routine, it was revised as a 3 week course for bench press. Based on our experience and speaking with those that have attempted this, its not a great option to use smolov in this way. The smolov squat routine is meant to boost your squat max up to 100 lbs. 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. Based on what i gathered you can expect gains between 5 15kg within a month or 10 30 pounds. 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. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. What links here related changes upload file special pages permanent link page.
The tables below will populate with the weights for you to use throughout the program. The program is spread across weeks and five general phases. Smolov is a russian squat routine that will boost your squat by up to 100lb. Smolov in front squat archive weightlifting forums. Smolov squat routine spreadsheet includes smolov jr. 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. 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. 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. Hunt also modified the routine, as the original smolov program only focuses on the squat. Download the smolov excel file, enter your best squat you lifted. 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.
Its the meat and potatoes of the week program and will have you dreading squat days by the end. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. Projected gains from smolov range from 40100 pounds depending on how advanced you are. I am 18 years old, been training for maybe 67 months. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. The infamous smolov program for squats and smolov jr for squat andor bench. Smolov squat program physical exercise recreation scribd. Lets lay out a basic overview of the program and decide if its appropriate. Some of the squat days are done back to back and program targets on low and high repetitions. This initial two week phase is all about getting your body acclimated to doing heavy squats regularly. 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. Smolov squat program free download as excel spreadsheet.
Smolov is a week squat program that was developed by sergey smolov, the. Well im on a holiday till after christmas so what better thing to than to do soviet smolov squat program. One of the hardest squat programs is maybe the smolov squat program. 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 youre willing to build these lifts at any cost e. This alone puts you in a solid mind set for the rest of the routine. 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. Oct 05, 2017 one of the hardest squat programs is maybe the smolov squat program. 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. Le volume est extremenent eleve et tres difficile pour le systeme nerveux.
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. The above routine is the ultimate hard gainers routine and was done 23 times a week. Smolov squat cycle incorporating strength cycles into. The smolov squat cycle will help you to build up your numbers and significantly improve your performances. My journey into the smolov squat program elitefitness. Oct 05, 2017 the smolov jr is a 3 week routinerep scheme although many have stretched it out to 4 or even 6 weeks. How to add 100lb to your squat in weeks stronglifts. While not recommended for general strength work, as articulated well by powerlifting to win, these programs are certainly an interesting look into brutal. The results are hit or miss, and they usually dont stick. 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.
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