About 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
Key features of the Smolov squat program that are enabled through these drivers include:
- Program Overview - Smolov Squat Program
- Enhancing Squat Performance With The Smolov Squat Program
- Regarding the Smolov squat and Smolov Jr bench programs
- Smolov light and Smolov jr. Variations on the squat program
- Smolov Squat Review- Best Squat Program? - YouTube
- Riskiest Squat Program: Smolov - YouTube
- The Complete Guide to the Smolov Squat Program
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
