Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. 4; Yes; Click to share on Facebook (Opens in new window) . When I say hardcore, it's hardcore. Smolov is a Russian strength training routine designed by Master of Sports S. Y. Smolov. Strength gains can measure anywhere from 50 lbs to 130 lbs . Format. Generates a 3 week workout based on your current 1 rep maximum Week 13 - Tapering 3. Rest. Full-Body. Day 2 - 7 x 5. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. Base Cycle A 4-week segment which requires 4 squat sessions a week. 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. 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. 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. Does The Smolov squat routine is meant to boost your squat max up to 100 lbs. Download Smolov Squat Calculator and enjoy it on your iPhone, iPad and iPod touch. Base Mesocycle 2.3. Chest. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. 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. 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. Perform you regular squats. In this series, I'll be record. kbitzonefour Posts: 114 Member. Legs. Weeks 7 & 8 - Switching 2.4. The Russian Squat Routine is a six-week-long training program, where you train three times per week. Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. Smolov Jr. Calculator. You will want to give up but do not give in. You can read more about the cycle from Mehdi Hadim over at StrongLifts. You may want to try the . 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%. 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 . Develop A Love For Food & Rest 4.2. Switching phase. Day 1 - 6 x 6. Is this reputation warranted, though? It's an intense workout plan in which you squat a lot. 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. Written by mmohabir. Smolov Jr. Full Routine Below is the full routine, and a link where you can customize, print, or download to your device. However, this program has proven time and time again the strength of the human body even at its' natural state. 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 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. Squat down until your hips are below your. Squats are my worst lift so I figure the way to fix that is to do more squats. And, you squat some more. Suitable lifters can experience squat strength gains anywhere from 50 to 130 Lbs, if they can complete this brutal cycle. On the vast majority of days . September 28, 2013 By Gregor Winter. Minimize Accessory Work 4.3. As you can see, you'll be squatting four times a week working up to ten sets of a triple using 8. Run Smolov when your focus is on your squat and run Smolov Jr. when your focus is on your bench. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional". It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. . Most people think squatting weight above 600lbs is only possible with PEDs (test). Anyone on the Internet can find and access. Full Smolov Squat Program Spreadsheet. 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. Enter your 1 rep max and let the app calculate the workouts for you. 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%. All I did was warm up and squat on those days. Increases of up to 100lbs in 13. Answer (1 of 2): Smolov is a pretty brutal program even for experienced lifters. After the first 2-3 weeks, all soreness from the routine was minimal. Most lifters agree this is the hardest part of Smolov. 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. Weeks 9-12 - Intense Mesocycle 2.5. 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. Intermediate level lifters who want to PR substantially and with a quickness. One of the most difficult squat programs is arguably the Smolov Squat program. I recently finished the Smolov jr Squat program and It gives me really good results I want to give Smolov squat program a try. Enter Smolov Jr. Smolov Jr. is a 4 week program that feeds off of the "Base MesoCycle" of the original Smolov squat routine. Choose Sensible Weights The weights you'll be lifting in each workout will vary. The Hardcore Smolov Squat Program. March 2013 in Social Groups. The Smolov Squat Program consists of a routine that sustains for 13 weeks. 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. 5 minutes of stretching. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. The Squat is a full body compound exercise. The full thirteen week Smolov squat routine is broken into four phases of training: Phase In, Base Cycle, Switching, and Intense Cycle. The program is split into 4 cycles: Intro microcycle. My stats: Weight: 61kg No more fiddling with spreadsheets and print outs at the gym. Stop using old school spreadsheets and print out. It Was . 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. It's the meat and potatoes of the 13 week program and will have you dreading squat days by the end. Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. Full Smolov Squat Program Tips. Squat Rack. Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Then place the eccentric squats at the end of your regular squats. RM (one rep max). 1. Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. The four phases are: Phase In A two-week phases that uses a variation of squats and lunges. 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. 8) Smolov Jr. Who is this program intended for? It demands thirteen full weeks, at least three to four days per week. Smolov is guaranteed to increase your Squat. 12 weeks in length. Day 4 - 10 x 3. There are a couple of way of doing this. - Eat: at least 4000/kcal/day (depending upon body type) - Sleep: This is when you get . Phase In (2 weeks) Deadlifts will interfere with . It uses high volume with heavy weights. Squat a light weight for 10 reps. Shoulders. Some of the squat days are done back to back and the program focuses on high and low repetitions. 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. If you start the cycle, feel sore, and want to quit, use that as reassurance to keep going. *Disclaimer: This all assumes the reader is familiar with the Smolov program. Lots of pain and soreness. The Smolov squat program is a high-volume, high-frequency specialization routine intended to boost your squat as fast as possible. Squats are fun, and they work. The first two squat sessions will look like this. In the process of leading their athletes to dominant performances on the . Fun. Sign up below to receive our newest workout . Introductory Microcycle - Weeks 1-2 2.2. 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. Most work is done in 60-80% range, with final 4 weeks starting at 92.5% and working up. The Smolov Squat Program, typically shortened to "Smolov," is a 13-week weightlifting program designed to extend your squat power. 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. At a high level, the program consists of the following: Phase In Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. Introduction: From October to December 2019, I attempted a Full Smolov Cycle for Front Squat and Bench Press. This is why you should do the Smolov Bench . Do not go heavier than prescribeddon't add extra exercises, sets, or reps. Squat the bar for 15 reps. Rest one minute after this and every other warm up set. Each training phase is 2-4 weeks in length and the routine alternates between preparatory/deload phases and intense training phases. Overall Feedback About Smolov Be ready for pain. The cycle goes for 13 weeks. Tips For Smolov Success 4.1. The Hardcore Smolov Squat Program Jump to the Routine. You Squat by bending your hips and knees while the bar rests on your upperback. You can use this program generator to help design your squatting or pressing (i.e., strength exercises) workout routines. 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. The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there. There are very few accessory movements included, and it's difficult to do other training outside of it. 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. The official Smolov Bench Program only runs 4 weeks, however- I recommend doing it for 6-8 weeks to see serious results. Program Overview - Smolov Squat Program Program Overview The full Smolov cycle is a brutal 13 week reckoning. Day 3 - 8 x 4. Smolov Program Layout 2.1. Sets. . Follow the three-week workout program given below to a T: Week. Preparing For (and Recovering From) a Smolov Session 4. 23 FREE Powerlifting and assist video clips, 1 rep max, routine calculators, smolov, J.M. Many coaches and personal trainers have used my training programs and exercise guides for their clients. 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. Not work? Anyone try this method? This app will automatically calculate the weights at specific reps and sets that you should use based on the 13 week Smolov Squat program. [Read more] Squats are fun, and they work. Reps. 1. This is a pretty long and detailed write up, so there is a TLDR at the very end. 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