It's the meat and potatoes of the 13 week program and will have you dreading squat days by the end. 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. Perform you regular squats. 12 weeks in length. Smolov Jr. Full Routine Below is the full routine, and a link where you can customize, print, or download to your device. Anyone on the Internet can find and access. The Smolov squat program is a high-volume, high-frequency specialization routine intended to boost your squat as fast as possible. The Smolov Squat Program is one of those programs that even revolutionizes the most advanced lifters. I recently finished the Smolov jr Squat program and It gives me really good results I want to give Smolov squat program a try. Smolov Jr. Calculator. Squats are my worst lift so I figure the way to fix that is to do more squats. Data. It Was . This app will automatically calculate the weights at specific reps and sets that you should use based on the 13 week Smolov Squat program. As you can see, you'll be squatting four times a week working up to ten sets of a triple using 8. Smolov Squat Program Smolov is broken down into five phases: Phase In - Weeks 1,2 Base Cycle - Weeks 3,4,5,6 In week 2, you perform 3 sets of 3 repetitions at 80%, 85% and 90%. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. You are going to be tired and you are going to be sore. The Smolov involves thirteen weeks of squatting, broken down into four specific cycles. See all of our tutorials. Based on my experience, I'd say that this program is primarily suited for the . Tips For Smolov Success 4.1. It is named after its creator, Sergey Smolov "the Russian Master of Sports". Full Smolov Squat Program Tips. See my entire 13 week plan. Full Smolov Squat Program Tips Full Smolov Squat Program Spreadsheet. Weeks 9-12 - Intense Mesocycle 2.5. Format. If you were to. 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. The full thirteen week Smolov squat routine is broken into four phases of training: Phase In, Base Cycle, Switching, and Intense Cycle. 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. The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. 1. One of the most difficult squat programs is arguably the Smolov Squat program. Madcow 55. Then, you squat some more. Introductory Microcycle - Weeks 1-2 2.2. The program is split into 4 cycles: Intro microcycle. Sets. No sign-in required. 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 Russian Squat Routine is a six-week-long training program, where you train three times per week. On the vast majority of days . Day 1 - 6 x 6. You best put your big boy britches on before starting this program. Suitable lifters can experience squat strength gains anywhere from 50 to 130 Lbs, if they can complete this brutal cycle. Full 13 Weeks of Smolov. Day 4 - 10 x 3. Week 3 will be 3 sets of 5 repetitions at 75%, 85% and 95%. Follow the three-week workout program given below to a T: Week. Update: I just added a sheet that calculates the Smolov Jr Program (choose the "Smolov Jr" bottom tab). Many coaches and personal trainers have used my training programs and exercise guides for their clients. Program Overview - Smolov Squat Program Program Overview The full Smolov cycle is a brutal 13 week reckoning. Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. Strength gains can measure anywhere from 50 lbs to 130 lbs . This routine was originally developed by Sergey Smolov, the Russian Master of Sports. Do not deadlift when doing the Full Smolov routine. Shoulders. You Squat by bending your hips and knees while the bar rests on your upperback. Minimize Accessory Work 4.3. 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. The Smolov Squat Program, typically shortened to "Smolov," is a 13-week weightlifting program designed to extend your squat power. Run Smolov when your focus is on your squat and run Smolov Jr. when your focus is on your bench. The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there. Basically, you get the best of both worlds: an increase in intensity while keeping your total volume up. The program lasts for 13 weeks in total. Reps. 1. March 2013 in Social Groups. You will want to give up but do not give in. 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 . 4; Yes; Click to share on Facebook (Opens in new window) . The four phases are: Phase In A two-week phases that uses a variation of squats and lunges. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. Day 3 - 8 x 4. September 28, 2013 By Gregor Winter. All I did was warm up and squat on those days. Squat down until your hips are below your. 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. Fun. 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%. Switch to this program once you're stuck/bored with Stronglifts 55. 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! Smolov is guaranteed to increase your Squat. Full Smolov Tips. Stop using old school spreadsheets and print out. Stay up to date. Squats help offset many of the postural imbalances and dysfunctions we acquire from sitting on our asses all day. Introduction: From October to December 2019, I attempted a Full Smolov Cycle for Front Squat and Bench Press. Day 2 - 7 x 5. Preparing For (and Recovering From) a Smolov Session 4. - Eat: at least 4000/kcal/day (depending upon body type) - Sleep: This is when you get . In the process of leading their athletes to dominant performances on the . Smolov is a high-intensity and high-volume squat program that originated in Russia. 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 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. There are very few accessory movements included, and it's difficult to do other training outside of it. It is further divided into 5 different phases. Legs. 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. 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. The Smolov squat routine is meant to boost your squat max up to 100 lbs. It demands thirteen full weeks, at least three to four days per week. Full Smolov Squat Program Tips. Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. (45.36 kg) in 13 weeks of training. It's an intense workout plan in which you squat a lot. *Disclaimer: This all assumes the reader is familiar with the Smolov program. It's basically split into 4 cycles of squatting, squatting, and more squatting. You need to be on top of your diet, recovery and sleep in order to maximise the effectiveness of the program. . And, you squat some more. 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. In this series, I'll be record. It is broken up into 5 phases and requires you to squat 3-4 days per week. Increases of up to 100lbs in 13. 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 Full Smolov Squat Program Spreadsheet. If you start the cycle, feel sore, and want to quit, use that as reassurance to keep going. 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. Here's a snapshot of the first week. Arms. Perform you warm up eccentrics as you with with traditional training. Restwork up to a near max singlework up to a near max single. Download Smolov - Russian Squat Routine and enjoy it on your iPhone, iPad and iPod touch. Squats are fun, and they work. Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. Written by mmohabir. Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. 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. Then place the eccentric squats at the end of your regular squats. 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. Lots of pain and soreness. Squat the bar for 15 reps. Rest one minute after this and every other warm up set. The official Smolov Bench Program only runs 4 weeks, however- I recommend doing it for 6-8 weeks to see serious results. Overall Feedback About Smolov Be ready for pain. 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. Public on the web. Weeks 7 & 8 - Switching 2.4. 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. Sign up below to receive our newest workout . 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. Smolov Program Layout 2.1. Stretch everything out - even the upper body. The cycle goes for 13 weeks. Every muscle will be sore in the first cycle so make sure you use my 7 tips to recover fast. For many, a 5 x 5 (five sets of five reps) program really fits the bill. There are a couple of way of doing this. 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. Base Mesocycle 2.3. Do not go heavier than prescribeddon't add extra exercises, sets, or reps. You may want to try the . Smolov is a Russian strength training routine designed by Master of Sports S. Y. Smolov. 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. The Squat is a full body compound exercise. The Smolov Squat Program consists of a routine that sustains for 13 weeks. All I did was warm up and squat on those days. 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. The smolov squat program consists of a routine that sustains for 13 weeks. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. 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. 23 FREE Powerlifting and assist video clips, 1 rep max, routine calculators, smolov, J.M. Work? Back. Chest. No more fiddling with spreadsheets and print outs at the gym. Squat Rack. Generates a 3 week workout based on your current 1 rep maximum Develop A Love For Food & Rest 4.2. Eccentric Squat Example (300 lb 1RM Regular Squat) 2) Eccentrics Post Regular Squats. Switching phase. Some of the squat days are done back to back and the program focuses on high and low repetitions. 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. The weights you'll be lifting in each workout will vary. Deadlifts will interfere with . Intermediate level lifters who want to PR substantially and with a quickness. Enter your 1 rep max and let the app calculate the workouts for you. However, this program has proven time and time again the strength of the human body even at its' natural state. 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. Stronglifts 55. Base mesocycle. After the first 2-3 weeks, all soreness from the routine was minimal. 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%. Enter Smolov Jr. Smolov Jr. is a 4 week program that feeds off of the "Base MesoCycle" of the original Smolov squat routine. The Hardcore Smolov Squat Program Jump to the Routine. Most work is done in 60-80% range, with final 4 weeks starting at 92.5% and working up. Week 13 - Tapering 3. Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. 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. kbitzonefour Posts: 114 Member. Smolov Jr program. Not work? 1) Eccentric Only Squats. Abs. 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. Squats are fun, and they work. Deadlifts will interfere with your squats. In the tables below, all percentages are based off your 1 rep max (check out our smolov calculator or app to compute your weights). Does Squat a light weight for 10 reps. On week 5 you attempt to break your previous Squat PR. You can read more about the cycle from Mehdi Hadim over at StrongLifts. Fun. Phase In (2 weeks) RM (one rep max). Most lifters agree this is the hardest part of Smolov. It's a hardcore squat routine (Russian of course) designed by Sergey Smolov. Full Smolov Squat Program. It uses high volume with heavy weights. Is this reputation warranted, though? Full 13 Weeks of Smolov. 8) Smolov Jr. Who is this program intended for? Each training phase is 2-4 weeks in length and the routine alternates between preparatory/deload phases and intense training phases. Intense mesocycle. Base Cycle A 4-week segment which requires 4 squat sessions a week. Anyone try this method? 5 minutes of stretching. 23 FREE Powerlifting and assist video clips, 1 rep max, routine calculators, smolov, J.M. [Read more] The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. The first two squat sessions will look like this. At a high level, the program consists of the following: Phase In The Smolov Squat Program, often shortened to "Smolov," is a 13-week weightlifting program designed to increase your squat strength. Rest--Play How to. This is why you should do the Smolov Bench . When I say hardcore, it's hardcore. 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. Answer (1 of 2): Smolov is a pretty brutal program even for experienced lifters. 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. This is a pretty long and detailed write up, so there is a TLDR at the very end. . 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. . You need the phase in portion to survive the real thing! Use 80% of your 1RM. Full-Body. 1372 @ 205 USAPL Senior International Coach & IPF Cat II Referee Squats & Science Head Coach Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Choose Sensible Weights Rest. Most people think squatting weight above 600lbs is only possible with PEDs (test). The Hardcore Smolov Squat Program. Squats help offset many of the postural imbalances and dysfunctions we acquire from sitting on our asses all day. 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