Smolov Squat Routine: Difference between revisions

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{{Short description|Weight training program}}

'''Smolov Squat Routine''' is a [[weight training]] program for [[Squat (exercise)|squats]] which originates from [[Russia]].

The '''Smolov Squat Routine''' is a tried[[weight andtraining]] provenprogram Russianfor programincreasing composed[[Squat of(exercise)|squat]] 5strength, mini-cyclesoriginating thatfrom combine[[Russia]]. toIt makeis upnamed oneafter 16its weekcreator, Sergey Smolov “the Russian Master of macro-cycleSports”.

The squat routine is a strength program broken down into four phases which last for a total of 13 weeks.

The routine is laid out as follows:

Intro Cycle

Week 1

Day 1: 65%/3x8 70%x5 75%/2x2 80%x1

Day 2: 65%/3x8 70%x5 75%/2x2 80%x1

Day 3: 70%/4x5 75%x3 80%/2x2 90%x1

The four phases are:

Week 2

# '''Phase In''' — A two-week phases that uses a variation of squats and lunges.

Day 1: Work up to 80%x5

# '''Base Cycle''' — A 4-week segment which requires 4 squat sessions a week. You will re-test your [[one-repetition maximum]] at the end of this cycle.

Day 2: Work up to 82.5%x5

# '''Switching Cycle''' — Squat negatives and Olympic type lifts such as the power clean are utilized.

Day 3: Work up to 85%x5

# '''Intense Mesocycle''' — Three squat sessions a week are programmed leading up to the final squat test to measure your strength gains.<ref>{{Cite web|url=https://athletevibe.com/smolov-squat-program|title=Smolov Squat Program: Get A Bigger Squat (33 Lbs Added in 13 Weeks)|last=|first=|date=|website=|publisher=|access-date=2016-11-25}}</ref>

It is considered one of the most difficult squat routines around with recommendations that only elite level athletes use the program due to the high frequency and volume.

Throughout the program, Smolov demands three to four days per week, with some weeks squatting back to back days.

Base Mesocycle

Week 1

Day 1: 70%/4x9

Day 2: 75%/5x7

Day 3: 80%/7x5

Day 4: 85%/10x3

Strength gains have been noted between 50–130 pounds (22–58&nbsp;kg).

Week 2

Add 20lbs to all %

Day 1: 70%/4x9

Day 2: 75%/5x7

Day 3: 80%/7x5

Day 4: 85%/10x3

Popularized by [[Pavel Tsatsouline]] through his books.

Week 3

Add 30lbs to all %

Day 1: 70%/4x9

Day 2: 75%/5x7

Day 3: 80%/7x5

Day 4: 85%/10x3

==References==

Week 4

{{Reflist}} {{dead link|date=January 2019}}

Day 1: REST

Day 2: REST

Day 3: Max 1RM

Day 4: Max 1RM

USE NEW 1RM FOR REST OF % CALCULATIONS

== External links ==

Speed Phase

* http://www.seriouspowerlifting.com/3615/articles/smolov-squat-routine

Week 1

* http://www.lift.net/workout-routines/smolov/

Day 1: 50%/5x5

* http://wkak.net/SmolovFAQ.htm

Day 2: 55%/6x4

* https://www.smolovjr.com/smolov-calculator/

Day 3: 60%/8x3

* https://www.allthingsgym.com/smolov-squat-routine-spreadsheet/

Day 4: 65%/6x3

[[Category:Weight training]]

Week 2

[[Category:Powerlifting]]

Day 1: 65%/6x3

Day 2: 60%/8x3

Day 3: 55%/6x4

Day 4: 50%/5x5

Intense Mesocycle

Week 1

Day 1: 65%x3 75%x4 85%/3x4 85%x5

Day 2: 60%x3 70%x3 80%x4 90%x3 85%/2x5

Day 3: 65%x4 70%x4 80%/5x4

Week 2

Day 1: 60%x4 70%x4 80%x4 90%x3 90%/2x4

Day 2: 65%x3 75%x3 85%x3 90%/3x3 95%x3

Day 3: 65%x3 75%x3 85%x4 90%/4x5

Week 3

Day 1: 60%x3 70%x3 80%x3 90%/5x5

Day 2: 60%x3 70%x3 80%x3 90%/2x3

Day 3: 65%x3 75%x3 85%x3 95%/4x3

Week 4

Day 1: 70%x3 80%x4 90%/5x5

Day 2: 70%x3 80%x3 95%/4x3

Day 3: 75%x3 90%x4 95%/3x4

Peek Week

Day 1: 70%x3 80%x3 90%/2x5 95%/3x4

Day 2: 75%x4 85%/4x4

Day 3: Set New 1RM

== See also ==

*[[Max-OT]]

*[[Hypertrophy-specific Training]] (HST)

== External links ==

*http://wkak.net/SmolovFAQ.htm

*http://www.dragondoor.com/articler/mode3/81/

*http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm

{{health-stub}}

{{Russia-sport-stub}}

[[Category:Weight training]][[Category:Powerlifting]]