Smolov Squat Routine: Difference between revisions

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{{Short description|Weight training program}}

{{Orphan|date=September 2013}}

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

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

The four phases are:

# '''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 1 [[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 -''' 3— 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.

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

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

== See also ==

* [[Max-OT]]

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

==References==

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

== External links ==

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

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

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

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

[[Category:Weight training]]

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{{Russia-sport-stub}}