Day 3 - Off. Squat 5x5 @ 205lbs, 1 min between sets; Accessory 1; Accessory 2; The Bottom Line. Stretch everything out - even the upper body. Stop using old school spreadsheets and print out. Then do three reps. You just completed one ladder of 1, 2, 3 reps, and you'll be doing two more ladders today. The main aim of the 20 squats program is to gain size and strength across the entire body, triggering hypertrophy (growth) through progressive overload. 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. This phase shouldn't be too tiring. This weight generally is 80% of your 1 rep max. W1 Session 1: FS 62 reps W1 Session 2: BS 63 reps W1 Session 3: FS . The first nine sessions have you progressively lift more volume while maintaining a load at 80% of your 1RM. Step #4: Perform your 4th rep, rack the weight, rest 15 seconds. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. You squat three times a week, and every other session is a 6x2 at 80% of your training max; these sessions are recovery sessions and will be referred to by this name for the rest of the review. The Russian program that delivers maximum results in minimal time. 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. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. This will be your 1RM for the program. Example Program Workouts. Since there is no clear pattern in this cycle, I ended up doing the sessions Sunday, Tuesday, and Thursday. Taper - Week 13. This is a no-nonsense program (found in the 1976 USSR weightlifting yearbook) in which you squat three days a week, for six weeks. Day 2 - Bench Workout #1. Madcow 55. Register free premium 60 different training programs with new ones added regularly Guaranteed response to posted questions from a coach Programs available in web, text and Excel spreadsheet format In sessions 10-18 the volume is reduced and the intensity is slowly ramped up. Day 5 - Bench Workout #2. per 4 week cycle for upper body lifts that include the bench press and the overhead press. (nicknamed the "Russian Master of Sports) was a brutal 13-week training program designed to boost the back Squat by 100lbs . Comrades, I have used the following routine to increase my deadlift from 525 to 555 in 6 weeks. The Russian squat routine is a 6 week squat programme that follows 9 sessions of progressively lifting more volume with 80% of your max and then the following 9 sessions are tapering towards a new max allowing you to realise the volume work you have out in. The Russian Squat Program (aka Russian Squat Routine or RSR) is a tough peaking program that will assist to enhance maximum strength when training for a meet, whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine). Base Cycle - Weeks 3,4,5,6. Intense Cycle - Weeks 9,10,11,12. The Russian Squat Program, also known in some circles as the "Soviet Squat Routine," incorporates Squat, Bench, Deadlift, and Back Extension, however, you could choose to complete the squats. Stronglifts 55. Chances are that a lot of you have heard of the 20-rep squat program at some point along the line. . For kg the original program calls for a 10kg increase on Base Week 2 and a 5kg increase for the week after (Base 3). When applied correctly, most lifters can expect a strength gain of around 100 pounds on their squata little less or . When the number of reps you can perform at 92.5% of your max goes up, so does your max. "Russian" Strength Program Generator. More weight over time means increased stimulus, forcing your body to adapt and develop. Day 7 - Off. Add 5 lbs. Print out the resulting document and follow the repetition and weight scheme exactly. Learn how the Russians built their leg strength to dominate weightlifting in the late 70's.Support the channel on Patreon:https://www.patreon.com/zacktelande. For example, if your best 1RM squat is 150kg, subtract 30kg and your 1RM for the Master's Russian Squat Routine is 120kg. Every session that you squat, you will add 2.5kg to the bar, which amounts to a 7.5kg a week increase. Russian Squat Program. The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally max out. Take your current 1RM and subtract 20% from it. If you have experience lifting weights, start with this program instead of Stronglifts 55. Without a doubt, squats are the most important assistance exercise. . You do one set of 20 reps of the squat, plus a few other exercises. Russian Squat Program Also called the "Soviet Squat Routine," this is one of the more common squat programs used by Olympic lifting coaches in the past decade or so. It includes both front and back squats, with an emphasis on front squats. The Russian Squat Assault is a milder version of the Smolov squat base mesocycle. Russian Squat Routine Advice. Don't miss: Russian Squat Program Extended Russian Power Routine Spreadsheet Smolov Squat Program Squat - Russian Squat Program Overhead Press - 5/3/1 (Heavy) Deadlift - Progressive Range of Motion Kettlebell Push Up 6xFailure Bent Over Row 6x8-10-12 Leg Raises 6xFailure Bicep Curls 5x10 Overhead Tricep Extensions 5x10 Back Extensions 5x10 Calf Raises 5xFailure Day 2 Squat - Russian Squat Program Overhead Press 6x10-15 (Light) Over the years, their athletes have greatly benefited from ground-breaking training methods devised by Russian professors and sports scientists. How many of you would love to put 100 lbs on your squat in just 3 months? If you don't know your 1RM max, I recommend you guess on the low side. The Russian squat program is a 6-week squat training program aimed at improving your overall muscle strength and lifting capability. It peaks up your bench press for a specified period of time. The Russian Squat program is a routine designed to increase your squat 1RM (one rep max) by at least 5% in six weeks. His best back squat was 300 kgs x 2; power clean 235 kgs; and, snatch from blocks - 215 kgs. If you think in pounds then you obviously need to change these values to 20 and 10 respectively In Base Week 4 you test your 1RM and then then plug in your new number in the other green cell labeled "New 1RM" Day 1: Squat and Deadlift (1) Exercise: Volume: Squats: Workout 1: Deadlift: Workout 1: Seated Cable Rows: 4 x . This stretches the Smolov base mesocycle out to . Collectively, his students have amassed dozens of medals, championship placings, and records. 5 minutes of stretching. This app will automatically calculate the weights at specific reps and sets that you should use based on the 13 week Smolov Squat program. Smolov Squat Program. Step #3: Perform your 3rd rep, rack the weight, rest 15 seconds. He has never heard of a "Russian Squat Routine", and he personally, never followed a special program of squatting, specifically to increase his squat results (24). December 23, 2002 03:28 PM. While training these athletes, he began to develop a series of routines based around the powerlifters he was coaching 1-on-1. I have been training with weights for over 15 years but only seriously for about 10 years. Day 1 - Squat and Deadlift Workout #1. Here's how it works. For a given session, you'll either do front or back squats, but not both. Squat a light weight for 10 reps. strength exercises) workout routines. The following nine brings the volume down while heading towards a new 1RM on your . Easily keep track of your workouts each week as you . Incidentally, it's likely you're still a newb if you can't guess your 1RM with a high level of accuracy. The Russian squat program is a 6-week squat training program aimed at improving your overall muscle strength and lifting capability. Enter Your Current Maximum Here => Step 2. Here's how it looks: Workout 1 (Heavy): 3 x [1, 2, 3] reps. Three ladders of one, two, and three reps, for a total of 18 repetitions with a medium-heavy weight, and you're done for today. There are other popular squat workouts also derived from old Soviet / Eastern Bloc programming that make similar claims, but most are almost too taxing in that very few trainees are able to actually complete the program without . It involves squatting three days per week for six weeks, and every other session is based around 6 sets of 2 at a standard weight throughout the program. dan81 October 27, 2010, 10:09am #1. As a result, many top strength sport athletes are Russian. It consists of 18 training sessions. It is an intense program, and hence you must not consider it running back to back. Squat the bar for 15 reps. Rest one minute after this and every other warm up set. (Note that if you are following this . The 9 week Extended Russian Power Routine is an extended version of the Russian Squat Routine that is designed to peak all three competition lifts. It involves squatting. First three weeks comprise of 9 sessions of progressively increasing volume with lifting the same weight for each session. What Is Russian Squat Program My answer to you is to not stop as long as you are making gains. Week 1. Here is what a typical Poliquin cluster set looks like: Step #1: Perform your 1st rep, rack the weight, rest 15 seconds. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. Every successive training session you add 5-10 lbs . First three weeks comprise of 9 sessions of progressively increasing volume with lifting the same weight for each session. The Smolov involves thirteen weeks of squatting, broken down into four specific cycles. The original name of this program was 'the Russian Squat Program', and I just replaced the squat with the deadlift. Day 6 - Deadlift Workout #2. This program is intended for the intermediate and beginner (6-12 months on a training program) lifter seeking to break a plateau or to safely train for a one-rep-max squat while building base strength. Smolov is broken down into five phases: Phase In - Weeks 1,2. The following squat program is built on the first three weeks of the Russian Squat Program/Generator but incorporating both front squats and back squats in the same cycle. The Smolov Bench Program came from the famous Smolov Squat program, which has been advertised as the program that can put 100 lbs on your squat in less than 13 weeks. Now that I've got you hooked, let's talk about the Smolov Bench Program. The Russian Squat routine is a fairly well known and popular 6 week peaking phase for squats, however it shares some problems with programmes like smolov it's pretty hard to train other heavy lifts if your doing an intense squatting cycle 3-4x a week. Switching Phase - Weeks 7,8. Russian Squat Program - Also called the "Soviet Squat Routine," this is one of the more common squat programs used by Olympic lifting coaches in the past decade or so. You begin at 90% of your 1 rep max and add 10 lbs. Step 1. This should not be used as your only squatting or pressing program over an extended period of time. Step #2: Perform your 2nd rep, rack the weight, rest 15 seconds. Here is how I would run it. This is a high volume cycle and should only be used for people who respond well to high volume. Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. per 4 week cycle for lower body lifts that include the deadlift and back squat. Imagine that, but for your bench. It is an old-school approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. In today's video we take a look at the Russian Squat Program and I give my honest opinion and results after running it.Zack Telander original video here:http. The 6-week Russian bench press program is an ideal program for peaking up for a powerlifting meet. 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. Switch to this program once you're stuck/bored with Stronglifts 55. numerous rivals have since emerged, including the smolov programme (a torturous routine that spans 13 weeks of super-heavy squats); westside barbell conjugate method (two squat days a week - the. 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. During the first 9 sessions the weight is being held constant and the volume is increased. There are two versions of this program attached: original and masters. Rest as long as you need to between sets. ( NOTE: This program can be VERY difficult to complete) I understand this is a squat focussed routine, but I'm afraid of losing strength in the other lifts . The theme of this program is simple. You can use this program generator to help design your squatting or pressing (i.e. This is a simple training cycle based on the so-called Russian squat cycle that works toward testing a max back squat at the end of week 6. The resulting exercise program is intended to increase strength, not mass. Instead of high volume squatting four times per week per Smolov, which would be overkill for many, you only squat twice. Phase In: During this phase you will get used to the frequency of squatting three times per week. A famous Russian powerlifting coach, Boris led his athletes to victory across multiple international and world stages. The Tim Swords' squat program is 7-weeks long and has you squatting three days per week. The original squat program article says that you should do 105% of your entry max at the end. The Russian Squat Routine is a six-week-long training program, where you train three times per week. 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 first three weeks are built on increasing volume 80% by adding a rep to each non-recovery session. Simply type in your current 1-repetition maximum into the space below, then click on the "generate program" button. How many days per week will I be lifting? Because you are targeting three major lifts twice a week, there is no "easy way" to program this split. Hi guys, I'm considering giving the RSR a go, however I'm not sure how to structure it around the rest of my training. This routine was originally developed by Sergey Smolov, the Russian Master of Sports. You're going to get better at lifting 92.5% of your max. 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