Smolov Squat Routine is a weight training program for squats which originates from Russia. The Smolov Squat Routine is a tried and proven Russian program composed of 5 mini-cycles that combine to make up one 16 week macro-cycle.
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
Week 2
- Day 1: Work up to 80%x5
- Day 2: Work up to 82.5%x5
- Day 3: Work up to 85%x5
Base Mesocycle Week 1
- Day 1: 70%/4x9
- Day 2: 75%/5x7
- Day 3: 80%/7x5
- Day 4: 85%/10x3
Week 2 Add 20lbs to all %
- Day 1: 70%/4x9
- Day 2: 75%/5x7
- Day 3: 80%/7x5
- Day 4: 85%/10x3
Week 3 Add 30lbs to all %
- Day 1: 70%/4x9
- Day 2: 75%/5x7
- Day 3: 80%/7x5
- Day 4: 85%/10x3
Week 4
- 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%/5x5
- Day 2: 55%/6x4
- Day 3: 60%/8x3
- Day 4: 65%/6x3
Week 2
- 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
External links
- http://wkak.net/SmolovFAQ.htm
- http://www.dragondoor.com/articler/mode3/81/
- http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm
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