Smolov Squat Routine: Difference between revisions

Revision as of 18:07, 21 June 2018

Revision as of 09:38, 1 January 2019

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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 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 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>

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

== See also ==

==References==