The tropicana 360 app enhances the experience for all tropicana home owners. If i were to advise the average trainee as to what to do in addition to the smolov squat program, i would say the answer is kettlebells. Each lifter gets three attempts to lift as much weight as possible on the squat. Incorporating strength cycles into crossfit training the smolov squat cycle. If you survive the smolov squat routine and fancy bringing up your lagging bench, you can return to the trenches for another 4 weeks of war with the iron. Compare the russian squat routine and the smolov routine, then get ready for some pain. Above, weve assembled three major squat programs smolov, smolov jr. Sep 18, 2015 if you dont have weeks to devote your life to in a squat program, like i didnt, there is another option.
I just finished the first week of this routine and it was pretty brutal. Cette routine dentrainement pour le squat nest pas recommande aux debutants. Smolov for front squat olympic lifting forums t nation. I just wanted to see if anyone else has done this and is it really an effective routine. The app also makes it easy to keep track of where you are in the cycle. Plus, i want to start allowing everyone get a better idea of what type of things im doing to continue with my fitness goals as i inch closer to my complete transformation.
If youre lamenting your lack of squat progress and are seeking a magic bullet, you wont find one here. Smolov squat routine spreadsheet includes smolov jr calculator. Its time to call on the russians if you want to get stronger. Dec 09, 20 this is my first youtube upload, so here is a little something about me. Based on what i gathered you can expect gains between 5 15kg within a month or 10 30 pounds. This is a short article looking into whether you should use the smolov squat routine for the deadlift. The infamous smolov program for squats and smolov jr for squat andor bench. Smolov is a russian squat routine that will boost your squat by up to 100lb in only weeks, even if youre a drugfree lifter like me. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. It is not bad, but i got people at this level with a novice routine, just linear progression. You must be able to work up to one set of five in that percentage range by the end of the second intro week.
My goal is to create a comprehensive collection of weightlifting programs from around the internet. What exactly are you supposed to do during the switching phase. Jul 27, 2016 the essential guido to gains with smolov jr. This app calculates the weights you should use, based on your one rep max, for the 3week smolov jr. I am a 22 years old natural bodybuilder and a junior ipf competitor in the 83kg division. It is tricky to comment programming for someone without knowing much of his training history, but i would guess that you are an intermediate, not such an advanced trainee to benefit a routine like smolov. While not recommended for general strength work, as articulated well by powerlifting to win, these programs are certainly an interesting look into brutal. I thought no way i would be able to squat again, never mind up in the 8090% range, but when it came time, each set felt a bit better than the last and the lower repsheavier weight was no problem. Results, smolov base meso cycle powerlifting forums. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. Le volume est extremenent eleve et tres difficile pour le systeme nerveux. My only concerns are if im experienced enough and if it isnt overtraining.
I almost quit the smolov squat cycle as soon as i started. How to walk the talk and unlock your true potential tom. Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. For more information on these routines, please visit. This russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift with big jumps in strength. Put other lifts on the back burner as squats will be the main focus for weeks. The smolov squat routine is a russian program broken down into phases, consisting of a total of weeks. If you dont have weeks to devote your life to in a squat program, like i didnt, there is another option. After this three week routine, many lifters report a significant increase in their lifting capacity as much as 35 lbs for their dead lift and 25 lbs for their bench press. Ive read every writeup and other piece of info i can find on smolov here and on other sites but no one seems to have much info on the switching phase. Tropicana 360 places value, ease and control over the home ownership experience in the hand of owners, all within one app. Encompassing functionalities like property updates, collection of keys, booking eappointments, setting up ebilling, booking facilities to connecting with your tropicana representative.
I wanna increase my squat max as fast as possible and ive heard that the smolov routine is very effective at doing so. The big texas method aka cowboy method squat program. Smolov squat cycle incorporating strength cycles into. Generates a 3 week workout based on your current 1 rep maximum. It is recommended that you complete this routine only if your back squat has reached a plateau. Enter your 1rm in the green cell in the top left corner. Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs. A spreadsheet for calculating a users hardware requirements based on information about users and traffic. I finished smolovs brutal week squat program and all i. I dont think it is an exaggeration to say that more lifters are forced to quit. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory work. He finished with 152kg335 lbs front squat and a 170kg375 lbs back squat 10 lb pr i think. You can read how i increased my 1rm for the squat by 20kg, find summaries of others who have done the program and i compare smolov to other routines which i have done.
Not wanting to lose any upperbody mass or shapealthough smolov s program doesnt cause thishunt added a moderate amount of targeted moves to the mix. If you are looking for a spreadsheet for the original texas method, click here. This app will automatically calculate the weights at specific reps and sets that you should use based on. Aug 30, 2011 mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr.
Strength gains can measure anywhere from 50 lbs to lbs if the tough cycle is completed. Many people report most of their gains early on, but others seek to complete the whole program. Throughout the program, smolov demands three to four days per week, with some weeks squatting back to back days. Its been my major weakness with my snatches and cleans. This is the final update for my smolov squat routine. After announcing my plan to start the smolov squat routine, i wanted to share this workout plan with all of my readers. Well take a look an extended look at the smolov squat cycle and a shorter glimpse at the smolov junior bench cycle. Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in. Jul 21, 2016 i have completed the base mesocycle of the smolov squat program and i have to admit it wasnt easy. This is a very intense program that will see you squatting up to four times a. Dr weeks of hell in the squat rack yields 60lb increase to my 1 rep max.
Ive tried many different training protocols including hiit, dinosaur, traditional bodybuilding gasp, and most recently power to the people. Its the meat and potatoes of the week program and will have you dreading squat days by the end. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. This is essentially an adaptation of the squat routines base mesocycle and is known as smolov jr. This russian squat cycle has also been used by many for other lifts such as the bench press, shoulder press and deadlift. It is named after its creator, sergey smolov the russian master of sports. For example, an extremely highvolume powerlifting program like smolov can. I choose the smolov routine as a test to improve the weight i squat having been stuck on 100kg 220lb for two years.
Smolov is the number one app for calculating, tracking, and logging your smolov squat program workouts. Arguably one of the most difficult squat routines around, the full smolov demands weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days backtoback. However, if youre ready, willing and able to go through weeks. Ramp up volume, then decrease volume while ramping up intensity. This high volume, high frequency routine will have you lifting four days per week, with the option to spread it over three days per week. Smolov squat program olympic weightlifting spreadsheets. The squat routine is a strength program broken down into four phases which last for a. Jun 27, 2015 some of the squat days are done back to back and the program focuses on high and low repetitions. Full squat program designed to massively increase squat strength. Accessory work outside of core training, stretching, and eating is run at your own risk. Watch the video to learn about my personal experience, as well as, discover the pros and cons of. Although used primarily for squats, it can and has been used for other big lifts such as the bench press, shoulder press and deadlift with significant increases in strength. Smolov switching phase questions starting strength.
Nov 21, 2011 after announcing my plan to start the smolov squat routine, i wanted to share this workout plan with all of my readers. The big difference is its 15 as long and not nearly as taxing on your body. By the end of 2015 i wanted to have a 350lb back squat, the closer smolov got me. How to boost your squat by up to 100lb in only weeks. Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in his book power to the people professional page 63. I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. This is a routine designed for squats and only squats. Dec, 2015 this website is designed so weightlifters can find a program to tackle their next goals, their constricted timeframe, or to try something new. The smolov jr is a 3 week routine rep scheme although many have stretched it out to 4 or even 6 weeks. Did smolov for squat at the same time and got 35 pounds on that. No more fiddling with spreadsheets and print outs at the gym. It is recommended that you have at least a year of weightlifting experience before attempting this advanced routine, you. Whether or not you want to do it for athletic training will depend on what else youre doing at the time.
I provide shorthand on each program, linking both the original source and a download link. For beginners i always recommend rippetoes 3x5 because beginners tend to progress alot faster than just 5lbs increments a week which is the intermediate 5x5 linear version whole point. Sep 17, 2014 smolov jr is a powerful, three week fitness program based on the russian smolov routine, but tailored to be less strenuous and more versatile. My final results posted in health on april 2nd 2012 2 comments. At a high level, the program consists of the following. However, i didnt give the smolov routine the amount of respect it deserves and ended up with a strained hip flexor. Other routines i really like were the texas method and smolov. What is the smolov squat cycle its a hardcore squat routine russian of course designed by sergey smolov. The short answer is i personally would not recommend and would not be surprised if many experienced powerlifters agreed. The 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. Download skype for business server 2019, capacity calculator. Without autoregulation, i dont believe a program can be optimal for the late stage intermediate or advanced athlete. This is the third time i do the smolov squat program, however this time i only did the smolov base meso cycle, because the nationals are upcoming in one month, and i do not have the time to do the entire program. Hunt also modified the routine, as the original smolov program only focuses on the squat.
Ive always thought that im pretty much game for anything as far as my training is concerned. Reflections of the smolov squat cycle or how to get the most out of the most demanding squatting routine of our times. Smolov is every masochistic lifters favorite program. You might be able to add some low volume bench to it, but thats it. The essential guide to gains with smolov jr infographic.
Sep 24, 2016 the legendary russian squat routine that can add up to 100 pounds to your back squat in weeks. I put together a spreadsheet based off of meatrhits original workout2. Originally, it was designed as a program specifically for the squat and has been called the holy grail for increasing your strength in the squat. My impression is that russian and smolov routines are meant to add gains to your squat very quickly, which is why you should be careful about using them in concert with a weightlifting routine, since recovery will be difficult. This alone puts you in a solid mind set for the rest of the routine. Its taken me a while to update because i skipped a month more on that soon and was slow to write this post. Download smolov squat calculator and enjoy it on your iphone, ipad, and ipod touch. Smolov was created by the russian master sergey smolov and later came to popularity in 2001 in the book power to the people professional. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. This blog post will outline the smolov jr program, publically available results reports and a mathematical approach to underpin these most likely outcomes, if you decide to go on the program.
This initial two week phase is all about getting your body acclimated to doing heavy squats regularly. Smolov squat routine spreadsheet includes smolov jr. The squat routine is a strength program broken down into four phases which last for a total of weeks. The smolov program is a very intense powerliftingbased program developed by sergey smolov back in 2001. I am 18 years old, been training for maybe 67 months. How to add 100lb to your squat in weeks stronglifts. Smolov and smolov jr program spreadsheets lift vault. Smolov refers usually to the original smolov squat routine. Seriously i feel like i need a shirt saying i survived smolov. I finished smolov s brutal week squat program and all i got was this 60lb 1rm gain. Smolov jr is derived from the popular week smolov squat program developed by sergey smolov. The ultimate beginners guide to powerlifting with a free training. I wondered whats your take on the smolov squat routine.
It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. If youre willing to build these lifts at any cost e. Smolov is considered and advanced squatting program and should be run standalone. During week two squat every other day with 8085% weights. May 23, 2017 the legendary russian squat routine that can boost your squat by up to 100 pounds in weeks.
And if you opt for your pet peaking schedule smolov will not take it personally. Smolov squat program owlsheets olympic weightlifting. It is considered one of the most difficult squat routines around, consisting of high frequency and high volume. Download smolov squat program and enjoy it on your iphone, ipad, and ipod touch. Smolov switching phase questions im doing the smolov squat cycle. This is why some have actually called it the russian squat program. Smolov is a week weightlifting program used to increase your strength in the back squat. The russian master of sports, sergey smolov created the smolov squat program.
In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. Projected gains from smolov range from 40100 pounds depending on how advanced you are. Additionally smolov squat is for people who are advanced to semi advanced lifter who can squat. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. More about my interesting day 1 completed today later in this introduction post. This is my first youtube upload, so here is a little something about me. Since i am currently torturing my weak legs with this thing i thought that maybe some of. Its less difficult than the similar base cycle of the full smolov and is better suited to more. Smolov insists on including explosive drills into your introductory microcycle. The smolov squat routine is a hardcore, offseason squat specialization routine for a powerlifter.
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