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 [[Squat (exercise)|squatssquat]] whichstrength, originatesoriginating from [[Russia]],. andIt is named after its creator, Sergey Smolov “the Russian Master of Sports”.

The Smolovsquat Squat Routineroutine is a Russianstrength program broken down into four phases, consistingwhich last offor a total of 13 weeks.

'''Smolov Squat Routine''' is a [[weight training]] program for [[Squat (exercise)|squats]] which originates from [[Russia]], and named after its creator, Sergey Smolov “the Russian Master of Sports”.

The Smolov Squat Routine is a Russian program broken down into phases, consisting of a total of 13 weeks.

The four phases are:

It is considered one of the most difficult squat routines around, consisting of high frequency and high volume. Throughout the program, Smolov demands three to four days per week, with some weeks squatting back to back days. Strength gains have been noted between 50–130 pounds (22–58 kg).

# '''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.

There is some controversy as to the origins of the Smolov program, famed coach Boris Sheiko has said that he has never heard of a coach named Smolov and that the program looks more like something created for a magazine.

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

== See also ==

* [[Max-OT]]

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

* [[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]]

[[Category:Powerlifting]]

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