Smolov squat program

The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks.The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional".WARNING: Smolov is not for beginners. It is recommended that you have at least one year of weightlifting experience before attempting this advanced routine. You must also have proper squat technique.This is the program for lifters who know that anything worth doing is worth doing right. Go big, or go home.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 PhaseFull Smolov Tips:- Do not deadlift when doing the Full Smolov routine. Deadlifts will interfere with your squats.- Eat: at least 4000/kcal/day (depending upon body type)- Sleep: This is when you get stronger. Recovery will not happen if you do not get at least 8 hours of sleep- Stretch: Stretching on rest days will prevent injuries, boost strength and recovery time- Get a training partnerBonus Features:- Automate your Smolov Jr. cycles! Run any number of Smolov Jr. cycles as well as the full Smolov cycles. - Never do plate math! We've included a plate calculator that will tell you what plates to load on your bar for each lift and automatically round your weights.- Login to backup / sync your progress. Never lose your work! What’s New Jul 26, 2017Version 2.0.8 This app has been updated by Apple to display the Apple Watch app icon.- Bug fixes and performance improvementsLet us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. Ratings and Reviews App great. But week 1 has bugs. The app is great! But... be aware of the programming on week 1. It says to do lunges at 70% which is NOT part of the SMOLOV programming. PLEASE FIX THIS ASAP. Other

Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. It’s fair to say the progress you make from Smolov is only surpassed by it’s intensity and brutality. Either of the two four week loading blocks of the thirteen week Russian cycle pack more work than most American squatters do in a year, no joke. You shall gain but you shall pay with sweat, blood, and vomit, Comrade.-”Pavel Tsatsouline”This is by no stretch of the imagination a beginners program. If you haven’t been lifting for more than a year do not even attempt Smolov. If you can add weight to the bar every week, than stick with a program that follows a linear progression model such as starting strength. Smolov is intended for intermediate to advanced lifters, as the volume and overreaching will most likely cause overtraining in less adequate lifters.Smolov LayoutSmolov is a super cycle (a long training cycle composed of shorter, but different styles, of training cycles) with approximately five cycles.CycleLengthIntroductory microcycle2 weeksBase mesocycle4 weeksSwitching2 weeksIntense mesocycle4 weeksTaper1 weekThe introductory microcycle will bring you up to 90% of your best squat in one week and prep you for the rest of the program. The base mesocycle is going to deliver a 30-60 pound strength increase, maybe a little less

Perhaps you’ve spent some time reading up on the full, 13-week Smolov squat program. Or, maybe you’ve been reading up it’s little brother, the 3-week Smolov Jr. regimen. You know you want to get stronger, but you’re not sure which protocol to use. Let’s spend a little time discussing the two cycles.First and foremost, you should really only consider using the full Smolov cycle for squats. Also, this is a very demanding regimen and is really only meant foradvanced lifters. The stresses you’ll expose your body to under this cycle require that you’re prepared both physically and mentally – and there is no room for poor form when executing this cycle.Smolov Jr. on the other hand is commonly used for a variety of lifts. Though, the two most common are squatting and bench press. Still, there are message boards filled with folks that have used this protocol to improve their deadlift, shoulder press or even weighted chin ups. While this protocol isn’t as brutal as it’s big brother, it should still only be attempted by experienced lifters.If you’d like to see what either of these programs would look like for you based on your personal 1 rep max, hop over to our Smolov or Smolov Jr. calculator.

Failing sets all over the place during the second, or third week you may want to drop the weight at least five pounds.SwitchingThe switching cycle is used in Smolov to give both your mind and body some well needed recovery. All lifts during this cycle are done with maximum explosion focusing on speed. All workouts are DE (dynamic effort) and you should never use more than 60% of your max. Like week two there is no set program for the switching cycle, but there are guidelines and recommended exercises laid out for us. Smolov insists we do box squats or regular squats from our sticking point, again focusing on speed and being explosive. We also have negative squats, deep squat jumps, and box jumps to do during these two weeks.Intense MesocycleThis four week loading block was originally designed by I. M. Feduleyev who was a powerlifting and weightlifting coach from Moscow. If you can handle the intense cycle you will reap the benefits of throwing another 20-40 pounds onto your squat. Some people just use the base mesocycle which is what smolov jr is based on, because this cycle is to much for them.WeekDay1Monday65%x375%x485%x4x385%x5Wednesday60%x370%x380%x490%x3, 85%x5x2Saturday65%x470%x480%x4x52Monday60%x470%x480%x490%x3, 90%x4x2Wednesday65%x375%x385%x390%x3x3, 95%x3Saturday65%x375%x385%x490%x5x43Monday60%x370%x380%x390%x5x5Wednesday60%x370%x380%x395%x3x2Saturday65%x375%x385%x395%x3x44Monday70%x380%x490%x5x5Wednesday70%x380%x395%x3x4Saturday75%x390%x480%x4x3You’ll only be squatting three times a week, but 44% of the time you’ll be using weights between 81 and 90% of your 1RM. This cycle is formatted for lifters used to high volume/high intensity and you must be sure you are recovering between workouts. If at any point you feel you can not