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 [[weight training]] program for increasing [[Squat (exercise)|squat]] strength, originating from [[Russia]]. It is named after its creator, Sergey Smolov “the Russian Master of Sports”.

The Smolov Squat Routine is a tried and proven Russian program composed of 5 mini-cycles that combine to make up one 13 week macro-cycle.{{cn|date=March 2013}} Many lifters using this cycle need to ingest extra calories to make up for the extra work, this often takes place in a daily bowl of oats, kale smoothies or boxes of poptarts.{{cn|date=January 2013}}

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:

The four phases are:

''(% of 1RM / sets x reps)''

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

# '''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.

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

# '''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.

Intro Cycle

Week 1

* Day 1: 65%/3×8 70%×5 75%/2×2 80%×1

* Day 2: 65%/3×8 70%×5 75%/2×2 80%×1

* Day 3: 70%/4×5 75%×3 80%/2×2 90%×1

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

Week 2

* Day 1: Work up to 80%×5

* Day 2: Work up to 82.5%×5

* Day 3: Work up to 85%×5

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

Base Mesocycle

Week 1

* Day 1: 70%/4×9

* Day 2: 75%/5×7

* Day 3: 80%/7×5

* Day 4: 85%/10×3

==References==

Week 2

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

Add 20lbs to all %

* Day 1: 70%/4×9

* Day 2: 75%/5×7

* Day 3: 80%/7×5

* Day 4: 85%/10×3

== External links ==

Week 3

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

Add 30lbs to all %

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

* Day 1: 70%/4×9

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

* Day 2: 75%/5×7

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

* Day 3: 80%/7×5

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

* Day 4: 85%/10×3

[[Category:Weight training]]

Week 4

[[Category:Powerlifting]]

* Day 1: REST

* Day 2: REST

* Day 3: Max 1RM

* Day 4: Max 1RM

USE NEW 1RM FOR REST OF % CALCULATIONS

Speed Phase

Week 1

* Day 1: 50%/5×5

* Day 2: 55%/6×4

* Day 3: 60%/8×3

* Day 4: 65%/6×3

Week 2

* Day 1: 65%/6×3

* Day 2: 60%/8×3

* Day 3: 55%/6×4

* Day 4: 50%/5×5

Intense Mesocycle

Week 1

* Day 1: 65%×3 75%×4 85%/3×4 85%×5

* Day 2: 60%×3 70%×3 80%×4 90%×3 85%/2×5

* Day 3: 65%×4 70%×4 80%/5×4

Week 2

* Day 1: 60%×4 70%×4 80%×4 90%×3 90%/2×4

* Day 2: 65%×3 75%×3 85%×3 90%/3×3 95%×3

* Day 3: 65%×3 75%×3 85%×4 90%/4×5

Week 3

* Day 1: 60%×3 70%×3 80%×3 90%/5×5

* Day 2: 60%×3 70%×3 80%×3 90%/2×3

* Day 3: 65%×3 75%×3 85%×3 95%/4×3

Week 4

* Day 1: 70%×3 80%×4 90%/5×5

* Day 2: 70%×3 80%×3 95%/4×3

* Day 3: 75%×3 90%×4 95%/3×4

Peak Week

* Day 1: 70%×3 80%×3 90%/2×5 95%/3×4

* Day 2: 75%×4 85%/4×4

* Day 3: Set New 1RM

== See also ==

*[[Max-OT]]

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

== External links ==

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

*http://www.dragondoor.com/articles/another-russian-super-cycle/

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

{{Russia-sport-stub}}

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