This app calculates the weights you should use, based on your one rep max, for the 3week. Smolov was created by the russian master sergey smolov and. Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. Your music, tv shows, movies, podcasts, and audiobooks will transfer automatically to the apple music, apple tv, apple podcasts, and apple books apps where youll still have access to your favorite itunes features, including purchases, rentals, and imports. It is recommended that you complete this routine only if your back squat has reached a plateau 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. The short answer is i personally would not recommend and would not be surprised if many experienced powerlifters agreed. How to boost your squat by up to 100lb in only weeks. The squat routine is a strength program broken down into four phases which last for a. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. Im half through the second week of smolov, and my hubris has kicked me in the gonads. I am a 22 years old natural bodybuilder and a junior ipf competitor in the 83kg division. Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in. I feel like this might should go to rpowerlifting but there are a lot more subscribers here and i would probably be preaching to the choir over there.
Smolov russian squat routine for android free download. How to add 100lb to your squat in weeks stronglifts. Smolov squat routine is a weight training program for squats which originates from russia, and named after its creator, sergey smolov the russian master of sports. Its the meat and potatoes of the week program and will have you dreading squat days by the end. Download smolov squat program and enjoy it on your iphone, ipad, and ipod touch. The juggernaut method, supersquats 20 rep squat routine. Ramp up volume, then decrease volume while ramping up intensity. Download smolov russian squat routine and enjoy it on your iphone, ipad, and ipod touch. Private access to joe bennetts hypertrophy coach exclusive training techniques, exercises and workouts. Smolov russian squat routine for ios free download and. While not recommended for general strength work, as articulated well by powerlifting to win, these programs are certainly an interesting look into brutal. One of the most famous squat routines around, smolov is also perhaps the most intense. Generates a 3 week workout based on your current 1 rep maximum. Results, smolov base meso cycle powerlifting forums.
Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. I started to search for more details on the internet. Since i am currently torturing my weak legs with this thing i thought that maybe some of. Sep 24, 2016 the legendary russian squat routine that can add up to 100 pounds to your back squat in weeks. Smolov squat routine spreadsheet includes smolov jr calculator. You know how to do a squat, bench, and deadlift, you have been lifting for at least 3 months and you want to get much, much stronger. My impression is that russian and smolov routines are meant to add gains to your squat very quickly, which is why you should be careful about using them in concert with a weightlifting routine, since recovery will be difficult. M, 32yrs old, 59, 170lbs body weight 158lbs at start of program. If you prefer, we have a smolov jr app in the itunes store for download. Incorporating strength cycles into crossfit training the smolov squat cycle. Smolov switching phase questions im doing the smolov squat cycle.
Since that time i also became familiar with another russian strength method, the smolov squat routine. I am 18 years old, been training for maybe 67 months. Depending on the version of itunes that you have, there are a few ways to. Would recommend it to anyone that is at a sticking point. This high volume, high frequency routine will have you lifting four days per week, with the option to spread it over three days per week. Program aka 753 the smolov program is a very intense powerliftingbased program developed by sergey smolov back in 2001. Smolov russian squat routine by charles vanderhoff. However, the downside is that when you finish the cycle, your numbers could easily drop again. Dec, 2015 smolov is considered and advanced squatting program and should be run standalone accessory work outside of core training, stretching, and eating is run at your own risk week program with 4 distinct cycles for varying effects. Smolov was created by the russian master sergey smolov and later came to popularity in 2001 in the book power to the people professional. This is my first youtube upload, so here is a little something about me. Update to the latest version of itunes apple support. Frequent squatting and benching forces you to hone your technique or else you will suffer serious consequences.
Is a mini version of a strength program called smolov. Seriously i feel like i need a shirt saying i survived smolov. It is not intended to be a substitute for informed medical advice or care. If i were to advise the average trainee as to what to do in addition to the smolov squat program, i would say the answer is kettlebells. Smolov was created by the russian master sergey smolov and later. If you dont have itunes installed on your computer, get it from the microsoft store windows 10 or download the latest version from apples website. The smolov squat routine is a russian program broken down into phases, consisting of a total of weeks. Features input in kg and lbs russian squat routine smolov squat part 1 and 2 coan phillipi deadlift korte 3. Sergey smolov is known as the russian master of sport and developed the week squat program. Watch the video to learn about my personal experience, as well as, discover the pros and cons of. You can read how i increased my 1rm for the squat by 20kg, find summaries of others who have done the program and i compare smolov to other routines which i have done. While pavel may have been the messenger, distinguished russian master of sport sergey smolov was the original composer of the program. You need to be on top of your diet, recovery and sleep in order to maximise the. After this three week routine, many lifters report a significant increase in their lifting capacity as much as 35 lbs for their dead lift and 25 lbs for their bench press.
This is essentially an adaptation of the squat routines base mesocycle and is known as smolov jr. Well take a look an extended look at the smolov squat cycle and a shorter glimpse at the smolov junior bench cycle. Smolov, as you may have guessed from the name, has russian origins. If you do not know how to do squat negatives and box squats you will also find a.
The smolov squat cycle will help you to build up your numbers and significantly improve your performances. And now, im starting 2015 with a 1rm of 330lbs three hundred and thirty pounds. This app will automatically calculate the weights at specific reps and sets that you should use based on the week smolov squat program. A program generator for the popular russian squat program. The squat routine is a strength program broken down into four phases which last for a total of weeks. Smolov refers usually to the original smolov squat routine. Full squat program designed to massively increase squat strength. Id say that 350 goal by 2016 is definitely achievable. Smolov squat program owlsheets olympic weightlifting. Although used primarily for squats, it can and has been used for other big lifts such as the bench press, shoulder press and deadlift with significant increases in strength.
Download hatch squat calculator and enjoy it on your iphone, ipad, and ipod touch. Enter your 1rm in the green cell in the top left corner. Most people use 5 to 10 lbs for the increment value. Jul 21, 2016 i have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. Russian squat program by gunnar gylfason appadvice.
This is the third time i do the smolov squat program, however this time i only did the smolov base meso cycle, because the nationals are upcoming in one month, and i do not have the time to do the entire program. Arguably one of the most difficult squat routines around, the full smolov demands weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days backtoback. It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. Its an intense workout plan in which you squat a lot. Hunt also modified the routine, as the original smolov program only focuses on the squat. Smolov was created by the russian master sergey smolov and later came to popularity in 2001 in the. The legendary russian squat routine that can boost your squat by up to 100 pounds in weeks. The big difference is its 15 as long and not nearly as taxing on your body.
It is recommended that you have at least a year of weightlifting experience before attempting this advanced routine, you. If youre willing to build these lifts at any cost e. What trainees do wrong regarding the smolov squat program. Take a 3 week break from squat work, test your new rm, enter it in the box below and continue with the program smolov program intense phase enter your new squat rm. It is named after its creator, sergey smolov the russian master of sports. Sep 17, 2014 smolov jr is a powerful, three week fitness program based on the russian smolov routine, but tailored to be less strenuous and more versatile. No more fiddling with spreadsheets and print outs at the gym. The infamous smolov program for squats and smolov jr for squat andor bench. Sergey smolov, but it is pavel tsatsouline who popularized this squat routine by. The smolov squat routine is meant to boost your squat max up to 100 lbs. The information on this page is for educational purposes only. Smolov jr calculator enter your one rep max and the weektoweek weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program.
The program is spread across weeks and five general phases. What exactly are you supposed to do during the switching phase. If you dont have weeks to devote your life to in a squat program, like i didnt, there is another option. It syncs content to your ipod, iphone, and apple tv.
Dec 09, 20 im currently doing the bench press version of smolov training routine the smolov jr. Download smolov squat calculator and enjoy it on your iphone, ipad, and ipod touch. Smolov jr is derived from the popular week smolov squat program developed by sergey smolov. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. Download sheiko workout routines and enjoy it on your iphone, ipad, and ipod touch. May 23, 2017 the legendary russian squat routine that can boost your squat by up to 100 pounds in weeks. The smolov squat routine is a hardcore, offseason squat specialization routine for a powerlifter. Check out liftwhat, a quick referencecalculator for popular lifting programs similar to strengthcalc. I am not quite sure when and where i had first heard about the smolov squat cycle, but it was stuck in my head. Not wanting to lose any upperbody mass or shapealthough smolov s program doesnt cause thishunt added a moderate amount of targeted moves to the mix. At a high level, the program consists of the following.
Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in his book power to the people professional page 63. M, 32yrs old, 59, 170lbs body weight 158lbs at start of program 270lb 1rm squat at beginning of program, 330lb 1rm at end. Sep 18, 2015 if you dont have weeks to devote your life to in a squat program, like i didnt, there is another option. Also includes joes vlog, articles and members only forum where you can ask joe your questions directly and get personal help with your muscle building goals. May 16, 2016 check out liftwhat, a quick referencecalculator for popular lifting programs similar to strengthcalc.
It is not bad, but i got people at this level with a novice routine, just linear progression. My only concerns are if im experienced enough and if it isnt overtraining. Here is why, the smolov program is written to get elite completive power lifters ready for competition, think of it as a weightlifting competition cycle. You might be able to add some low volume bench to it, but thats it.
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. Sep 11, 2003 if i were to advise the average trainee as to what to do in addition to the smolov squat program, i would say the answer is kettlebells. I wanna increase my squat max as fast as possible and ive heard that the smolov routine is very effective at doing so. This is a short article looking into whether you should use the smolov squat routine for the deadlift. Any competition cycle is not written to have you make huge gains for the competition but to have you ready to do your best maybe pr on the stage kg pr if your taper is on point. The information contained in this page was posted by user. Smolov is every masochistic lifters favorite program. I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. Whether or not you want to do it for athletic training will depend on what else youre doing at the time.
Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs. Smolov squat routine spreadsheet includes smolov jr. Did smolov for squat at the same time and got 35 pounds on that. If you survive the smolov squat routine and fancy bringing up your lagging bench, you can return to the trenches for another 4 weeks of war with the iron.
We would like to show you a description here but the site wont allow us. I will be doing a smolov jr dl program 4 weeks from now ill update this thread at that time to say how it is going and then afterwards how it went. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. Christian thibaudeau returns to discuss optimal meal.
Smolov is the number one app for calculating, tracking, and logging your smolov squat program workouts. I wondered whats your take on the smolov squat routine. Projected gains from smolov range from 40100 pounds depending on how advanced you are. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. Smolov suggests that at the end of your base cycle you retest your 1rm for 2545lbs over your starting 1rm. If any itunes updates are available, click install. I dont think it is an exaggeration to say that more lifters are forced to quit. This routine was originally developed by sergey smolov, the russian master of sports. Jan 16, 2020 private access to joe bennetts hypertrophy coach exclusive training techniques, exercises and workouts. Im doing the full smolov for squats and its so far going well. It is tricky to comment programming for someone without knowing much of his training history, but i would guess that you are an intermediate, not such an advanced trainee to benefit a routine like smolov. Smolov is a russian squat routine that will boost your squat by up to 100lb in only weeks, even if youre a drugfree lifter like me.
The benefits of low bar squats and why christian is working on them now. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. I believe that you would do even better if you ditch back squats in favor of overhead squats. Without autoregulation, i dont believe a program can be optimal for the late stage intermediate or advanced athlete. It was, in fact, pavel tsautsoline who first brought the program to mainstream powerlifting attention in a 2001 plusa magazine article. Originally, it was designed as a program specifically for the squat and has been called the holy grail for increasing your strength in the squat. Download smolov calc and enjoy it on your iphone, ipad, and ipod touch. Put other lifts on the back burner as squats will be the main focus for weeks. Smolov is a week weightlifting program used to increase your strength in the back squat. This initial two week phase is all about getting your body acclimated to doing heavy squats regularly. Especially if you start squatting less, since smolov has you squatting 34 times a week. Dr weeks of hell in the squat rack yields 60lb increase to my 1 rep max seriously i feel like i need a shirt saying i survived smolov.
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