- Smolov, Full Program So I have wanted to run Smolov for a long time but never wanted to give up all other training to do so. Smolov (squat) program.
- Smolov Routine Review: The Smolov Squat Cycle and Smolov Junior For Bench. Provides six different full programs for novice and intermediate lifters.
Smolov: How to Boost Your Squat by Up to 100lb In Only 13 Weeks. Smolov is a Russian Squat routine that will boost your Squat.
Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Since I am currently torturing my weak legs with this thing I thought that maybe some of you want to join the fun. Also if you ran Smolov before, I’d love to hear your experiences in the comments.
The spreadsheet was created by Juri (who also shared ) and covers the entire 13 week program, not just the base cycle. It’s based on the (which is a copy of the original article by Smolov). Download:. choose File – ‘Make a Copy’ or ‘Download as’ (xlsx for excel for example) How To Use.
Enter your 1RM in the green cell in the top left corner. Be conservative here (after starting with my actual max, I reduced it by 5kg in Base week 3). Notation is Weight x Reps x Sets. You can edit the Increase 1 & 2. For kg the original program calls for a 10kg increase on Base Week 2 and a 5kg increase for the week after (Base 3). If you think in pounds then you obviously need to change these values to 20 and 10 respectively. In Base Week 4 you test your 1RM and then then plug in your new number in the other green cell labeled “New 1RM”.
Caution: since the increases in Base 1&2 are not based on your 1RM, i.e. Constants, you might want to adjust those to account for your strength levels.
Full Smolov Squat Program
Or else the program will call for ten sets of triples very close to your 1RM 🙂. It would probably be even more miserable but Smolov does follow the principles of the soviets’ concentrated loading periods taking advantage of the long term delayed training effect so certainly should work. Bare in mind that concentrated loading is supposed to impose a temporary negative effect on your functional indicators and will really expose any weak links in the kinetic chain, so make sure your front squat technique is up to scratch, otherwise I imagine your back will start to give in well before your legs get the most of the routine. I used the smolov jr for the front squat. Works fine for 4 weeks.
More weight every week. Followed by two weeks of heavy Singles almost every day.
And then go right back to the jr. Smolov You get used to the volume very fast. The first week was hard (especially monday and wednesday ) because of the many sets and reps you did. But already week two and three were a lot easier. Week 4 was a killer.
I missed some reps on friday and could only do 2sets of 3 reps on saturaday. But saturday is the most fun of the whole week. I beat my best triple by 5 kg. Hey I tried Smolov a lot. Mirc 6.21 keygen. I didn’t use the intro and switching phases and i found the smolov intense not that effective for a natural athlete.
For front squats i did Smolov Alpha, it’s an alteration of the original that’s less intense (Made by kraftsportNO on youtube). I also just finished Smolov Jr.
For bench, and so far every time i made sick gains from smolov. Examples Smolov Base 140kg (easy) 1RM 170kg Intense 180kg Smolov Alpha Frontsquat 130kg 1RM 145kg (no intense) Smolov Jr. Bench 125kg 1RM I’ll try tomorrow, but probably around 140kg. Did smolov 1-2 years back, altering it to fit on a M/W/F schedule. Similar to Nate I would put a chair a foot or so from the rack and after most sets would pretty much fall into the chair being thankful I survived. Than when I was able I would crank out the next set and repeat until the lift was over and I had no idea what I was doing anymore and could only think of eating as much as possible.
Very taxing sessions but my squat improved dramatically (imagine that). I did crush a PR after cutting it off early in last week or 2 – it was a bad idea to start it while my wife was pregnant with our first, I had to cut it off early 10 days before her due date to make sure I could function to welcome my first child to the world. I am hopeful to repeat the program again in the future, I found both Smolov and Sheiko to be very demanding yet rewarding.