If youre more of a spreadsheet person, download our excel smolov jr calculator. Instead of proceeding to the intense mesocycle, i am going to spend the coming months focusing on dumbbell work to bring up my left hand side. Incorporating strength cycles into crossfit training the. Designing training routines using periodisation muscle. I choose the smolov routine as a test to improve the weight i squat having been stuck on 100kg 220lb for two years. Ive come across this insane squat routine, used by squat specialized lifters. 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. 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. The essential guide to gains with smolov jr infographic. If you start failing sets all over the place during the second, or third week you may want to drop the weight at least five pounds. Mesocycle is a training phase in the annual training plan that contains usually of 36 microcycles.
Its only a 3 week cycle anyway for the base mesocycle do the real one too. It might help me to have to stick to an intense strict program like this. Russian squat routine vs smolov squat cycle powerlifting. Now im moving into a 2 week switching cycle, and finally is a 4 week long intense mesocycle. However, as with everything in life, you get in what you put out. I added 40lbs to my squat with the smolov base mesocycle in 3 weeks.
If you want to see how the program is structured in detail please refer to the smolov post on the stronglifts web page. If you prefer, we have a smolov app for both ios and android available for download. General foundation of limit strength in all synergistic and stabilizer muscles. Explanation for the smolov jr calculator free download. Smolov and smolov jr program spreadsheets lift vault. Download smolov jr bench press geneslove me download smolov squat calculator app for iphone and ipad. In this article and video series, the foundations of powerlifting programming are covered in detail. This is the final update for my smolov squat routine.
Last updated april 17, 2020 as an amazon associate, i earn a commission on qualifying purchases via affiliate links at no extra cost to you. This internetbased class is aimed at the coachathlete who is interested in improving his skill at planning and coaching at the mesocycle level. Lower volume, but higher intensity when compared to the base mesocycle. Program aka 753 the smolov program is a very intense powerliftingbased program developed by sergey smolov back in 2001. Lets say you hopped straight into the intense without doing the bm first. Everything you didnt know about surviving smolov elite fts. 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. My only question is is it possible wihout gear or drugs. Weeks 4 and 5 add specific poundages to that percentage. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. Full analyses of the most popular programs follow tha.
From january 1st 2016, the assessment of the coach in running fitness course will include an online knowledge test including health and safety and a practical assessment. The smolov squat routine is a weight training program for increasing your squat strength. I actually have, but my squat wasnt as high as yours. Its taken me a while to update because i skipped a month more on that soon and was slow to write this post. Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs. Squat went up 40lbs, bench 30lbs, and deadlift 50lbs. Sheet3 sheet2 smolov squat wednesday friday sunday monday week 1 4x9 5x7 7x5 10x3 week 2 week 3 week 4 rest test new max new squat 1 rep max intense phase week one. Enter your 1rm in the green cell in the top left corner.
The infamous smolov program for squats and smolov jr for squat andor bench. Results, smolov base meso cycle powerlifting forums t. I dont think it is an exaggeration to say that more lifters are forced to quit. Smolov squat routine spreadsheet includes smolov jr calculator. Can the smolov program be adapted for the bench press. In this section you can find resources that support the coach in running fitness award coaching qualification. Daily undulating periodization dup training program. Ive looked through the base mesocycle and the intense feduleyev mesocycle and i dont see 6x6 anywhere.
How to boost your squat by up to 100lb in only weeks. This article will outline the second of four cycles in the program. Arguably one of the most difficult squat routines around, the full smolov demands. 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.
The squat routine is a strength program broken down into four phases which last for a total of weeks. You are going to be tired and you are going to be sore. Download smolov squat calculator and enjoy it on your iphone, ipad and ipod. Just make sure you do not stress the knees going into the base mesocycle. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. A bodybuilding program is a workout routine that emphasizes muscle growth i. I have added as much as 15kg on the russian squat routine and 25kg on smolov 10kg on the base cycle, and 15kg on the intense cycle. Virtually all of your assistance exercises for the first 4 weeks of this mesocycle must be geared toward eliminating your perceived weaknesses. Assuming you had the guts to complete the intro microcycle, this is the next step in the program.
The smolov squat cycle will help you to build up your numbers and significantly improve your performances. You can download this smolov spreadsheet to make it easier to plugin your. Dec 05, 2011 if you havent already done so, read through the smolov introduction post. This is because of the high frequency of heavy squatting that youll be. This particular cycle is so devastatingly intense that some. In this course you will learn about periodization strategies. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. Just finished an article in my blog which mainly consist of a calculator for the smolov squat cycle. Smolov switching phase questions starting strength. Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. If you are going to try this program, knock 1 or 2kg 35lb off your 1rm before doing the calculations. Sunday i checked to see if i would reach my goal at. Intense mesocycle weeks 9, 10, 11 and 12 focus on intensity by squatting 3 days a week.
The smolov program is a very intense powerliftingbased program developed by sergey smolov back in 2001. Periodization of metabolic and strength gains rest exercise alternation. Phase in this initial two week phase is all about getting. Its an intense workout plan in which you squat a lot. Think of the macrocycle as the entire program itself which can cover several months to a year of training depending on your goals and how you design the program.
You might as well go home, grab a bag of potato chips, and tune into your favorite television program if youre not squatting. Here you can learn about how to build muscle, burn fat, increase strength, and reach your health and fitness goals. It is named after its creator, sergey smolov the russian master of sports. Intense mesocycle 3 squat sessions a week are programmed leading up to the final squat test to measure.
The weight you squat is always a percentage of your onerep max, or 1rm see our calculator if you dont know it. Results, smolov base meso cycle powerlifting forums. Jul 27, 2016 the essential guido to gains with smolov jr. In terms of volume of days per week, the rsr sticks at three days a week throughout whereas smolov includes four days of work during the base cycle. The range of gains with the smolov squat routine will differ dramatically between each lifter. Then is the base mesocycle 4 weeks, which i just completed. Thats all i did for 4 weeks, no assistance work, no workouts on non workout days for those cycles, and no deadlift all while cutting weight.
Usually mesocycle refers to the main training target for particular period i. These three cycles are the macrocycle, mesocycle and the microcycle. Below is the full routine, and a link where you can customize, print, or download to your device. General ranges are 20 to 50 pounds on the base and 10 to 45 pounds on the intense portion of the phase. Base mesocycle is slightly harder but almost the same in the end. Use the tdee calculator to learn your total daily energy expenditure, a measure of how many calories you burn per day. Ive been squatting for over a year but not as consistently as i should. Hypertrophy specific training spreadsheet, hypertrophy. The smolov cycle builds on itself systematically and of course this sets you up for bigger gains. Written by justin tadlock on december 5, 2011 after completing the first two weeks of the smolov squat routine the intro microcycle, i decided to go ahead with the weight lifting program. Perform the weeks of our modified smolov squat program without taking time off between phases. Smolov is a 12 week program, consisting of 5 individual cycles.
Apr 17, 2020 daily undulating periodization dup training program spreadsheets. The smolov squat routine is meant to boost your squat max up to 100 lbs. The motto of the switching program is speed, and speed again. Just thought id type out a few lines on my thoughts and impressions of the smolov squat routine, and maybe this will help someone thinking about entering into something as stupidly hard as this. Aug 15, 2016 explanation for the smolov jr calculator. These first 2 weeks are called the introductory microcycle. It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. Rm most days the volume of reps at this intensity is also higher than the rsr. How effectively does the smolov squat routine build muscle mass. This app will automatically calculate the weights at specific reps and sets that you should use based on the week smolov. Its the meat and potatoes of the week program and will have you dreading squat days by the end. Generates a 3 week workout based on your current 1 rep maximum. The smolov cycle seems like a lot of squatting though, dunno about you guys but after 45 sets of squats my. What im referring to is a maximalstrength focused program that doesnt induce bodyweight from hypetrophy.
Since i am currently torturing my weak legs with this thing i thought that maybe some of. The base phase week 36 is the most popular, and sometimes ran entirely on its own successfully. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. Incorporating strength cycles into crossfit training the smolov squat cycle. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. No more fiddling with spreadsheets and print outs at the gym. At a high level, the program consists of the following.
How to add 100lb to your squat in weeks stronglifts. Although it is helpful to have already attended classroom microcycles, it is not required. 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. How effectively does the smolov squat routine build muscle. If youre willing to build these lifts at any cost e. Smolov is every masochistic lifters favorite program. Modify your lifestyle to include therapies as directed, improved dietary manipulation and sleep. My squat has always sucked so i wanted to try and give it a boost by doing smolov, it was a measly 125kg 275lbs thats oly style atg squats and i got it up to 150kg 330lbs by doing the base mesocycle. Its an intense program designed for those who have been lifting a while. There are seemingly countless bodybuilding and powerlifting programs out there, some are good, some are meh, and some are amazing.
This is an explanation of the smolov jr calculator which has the purpose of being printed and taken to the gym after typing in your one repetition maximum. Based on what i gathered you can expect gains between 5 15kg within a month or 10 30 pounds. The intense phase and the bm are two separate entities. The intense mesocycle grinds people into dust and many lifters elect to focus solely on the base mesocycle for this reason. Any opinions on doing smolov jr with 3 workouts a week. I hope you will find as much pleasure with the smolov jr program than i did.
Im a bit worried about taking 2 weeks off and then jumping right into the intense phase. The routine claims to add atleast 50 lbs to your squat in just 10 weeks. Smolov junior is just the base mesocycle from the smolov squat routine with a. This process is known to interfere with some of the spreadsheet calculations so it is advised that in this case you download the free open office suite and open the spreadsheet using this software instead. Periodization training bodybuilding macro and micro cycles. Plus, i wanted to continue documenting this squat routine for you serious powerlifters out there. Rm, smolov tips the scales, particularly during the intense mesocycle funnily enough, where you are hitting over 9. National academy of sports medicine the smolov squat routine was designed to help soviet and eastern bloc weightlifters and power athletes shot putters, discuss throwers add size, strength and power. Over the past year or so, ive been swamped with requests from readers who want a program that focuses solely on maximalstrength development. Generally speaking, there are certain programs that are best for certain levels of experience. Smolov will give you a little break on week four to prepare you for working up to a new max, which youll use for the intense mesocycle. Smolov is a week squat program that was developed by sergey smolov, the. Conversely, it doesnt get much better than showing up for your scheduled workout and lifting more than ever before. For example, during the endurance phase, you might develop a mesocycle that is specifically designed to enhance your muscular endurance the ability to pedal relatively big gears at a moderate cadence.
I decided to try the base meso cycle with front squats. Is an abbreviated version of the smolov squatting protocol. This is why some have actually called it the russian squat program. The numbers used on this week are calculated from your newest max. This will be a longish read, so for most people id. Smolov junior is fine but usually recommended for bench or deadlift. Now deciding which one is the best really comes down to what works for you. But it nesessary to undrestand who can use worksheet program. Following that comes a twoweek switching phase before you launch into another fourweek intense mesocycle, where you only squat three times a week, but youre going to be using 8190% of your 1rm. If you are using excel 2007 or a later version the program will convert the xls file to xlsx. For complete details on the week smolov squat check out our write up on the program. Oct 12, 2009 the mesocycle represents a specific block of training that is designed to accomplish a particular goal. While not recommended for general strength work, as articulated well by powerlifting to win, these programs are certainly an interesting look into brutal. 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.
Please let me know if i could do anything better and improve. This is an overview and guidance for smolov based on my experience. If youre not already used to squatting high volume, you should do the introductory microcycle 2 weeks. After completing the full cycle, some of the lifters report an increase as much as pounds. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. Id just do the base mesocycle, the switching cycle, and then the intense mesocycle, making it a 10 week total program. Ive read every writeup and other piece of info i can find on smolov here and on other sites but no one seems to ha help. Its an exercise most people can do and uses most of your upper body. A 6week squat, bench, or deadlift program t nation. 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. Most of the issues with the smolov program stem from the same reason it can work for some people its a lot of work. Do not go heavier than prescribeddont add extra exercises, sets, or. Week is a retest and the last week of the program. In contrast, a powerlifting program is designed with the goal of increasing an athletes one rep max in the squat, bench press, and deadlift what is a good bodybuilding program for beginners.
I downloaded the spreadsheed and im doing the routine with a pr of 270 to be fairly conservative. I did it, ran the first 4 weeks of smolov not mesocycle on squat and smolov jr. This app calculates the weights you should use, based on your one rep max, for the 3week. I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. Periodization programs are divided up into three distinct cycles. I know for designing training program, should pay attention to many facts, such as cycle, phase,intensity,duration,frequency etc. To help you achieve the coveted i just destroyed some serious weight that would kill most mere mortals post workout high, heres a sweet little six week mesocycle that will leave you setting mammoth prs in no time.
Smolov squat routine spreadsheet includes smolov jr. Mesocycle objectives for each phase identify more detailed objectives and, where applicable, the general content for. Projected gains from smolov range from 40100 pounds depending on how advanced you are. Most people use 5 to 10 lbs for the increment value.