Smolov training program pdf

Specificity in training is a topic unto itself and full coverage of this principle is beyond the scope of this article. If youre willing to build these lifts at any cost e. It was, in fact, pavel tsautsoline who first brought the program to mainstream powerlifting attention in a 2001 plusa magazine article. The smolov squat routine is a hardcore, offseason squat specialization routine for a powerlifter. Jan 24, 2018 these program models the exact training approach jen uses to peak for competitions. Smolov program you know that when a squat program is designed and named after a russian master of sports that its going to be seriously tough. Here, he shares his advice on building a strong bench press.

In the tables below, all percentages are based off your 1 rep max check out our smolov. Bench press 315 pounds with this training plan stack. Smolov and smolov jr program spreadsheets lift vault. Projected gains from smolov range from 40100 pounds depending on how advanced you are. Can i expect any muscle gains, or do you think i will end up maintaining my muscle given the energy expenditure. While each plan is designed using the same training methodologies, they differ in length to provide you with the best option to suit your specific schedule and needs. 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. Hunt also modified the routine, as the original smolov program only focuses on the squat.

The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. About the program layout, and how you will be lifting during each week. While not recommended for general strength work, as articulated well by powerlifting to win, these programs are certainly an interesting look into brutal. And i promise you, during this squat program, youre going to want a way to combat soreness. It is recommended that you complete this routine only if your back squat has reached a plateau 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. The infamous smolov program for squats and smolov jr for squat andor bench. It is named after its creator, sergey smolov the russian master of sports. The foundational powerlifting programming principles. Hes benched 854 pounds, squatted 1,080, and deadlifted 766. And while i have until midapril before i complete the program, i was thinking ahead and wondered if anyone knew of any smolov type program in terms of the frequency, changing parameters, etc. Our fiveweek variation on smolov junior squats by sroka. I must say that from all the training programs that ive done since i. A powerlifting program is designed to improve an athletes one rep max in the squat, bench press, and deadlift. I feel like this might should go to rpowerlifting but there are a lot more subscribers here and i would probably be preaching to the choir over there.

The main training variable being manipulated each week is intensity. In 2008, bell appeared in the documentary bigger, stronger, faster directed by his brother, chris bell. Aug 30, 2011 mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. For example, if your squat maximum is 700 pounds and you do 5 sets of 5 reps once a week your volume is pretty high compared to other training programs.

I just finished the smolov base mesocycle for squat. Perform the weeks of our modified smolov squat program without taking. 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. Smolov, as you may have guessed from the name, has russian origins. How to prepare for and recover from a smolov training session. What is needed in terms of diet and training to maximize smolov. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. The squat was never an area of concern for him while training me.

I put together a spreadsheet based off of meatrhits original workout2. At a high level, the program consists of the following. M, 32yrs old, 59, 170lbs body weight 158lbs at start of program. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. Smolov is a week weightlifting program used to increase your strength in the back squat. Editable excel file so you can log your lifts and progress. In reality, most people wont be able to add 100lbs to their squat in the programs timeframe weeks, but this program doesnt spare you on volume or intensity.

I finished smolov s brutal week squat program and all i got was this 60lb 1rm gain. Dr weeks of hell in the squat rack yields 60lb increase to my 1 rep max. The squat routine is a strength program broken down into four phases which last for a total of weeks. Since i am currently torturing my weak legs with this thing i thought that maybe some of. Smolov is a super cycle a long training cycle composed of shorter, but different styles, of training cycles with approximately five cycles. Seriously i feel like i need a shirt saying i survived smolov. You need to be on top of your diet, recovery and sleep in order to maximise the. Ohp also shows up on deload week, in case you wanted to give it a go as well. Smolov squat program strengthening squat and bench. It is recommended that you complete this routine only if your back squat has reached a plateau. The program is 4 weeks long and is a peaking program. Breaking down famous back squat programs for weightlifters. I would like to also do strength training, say the novice powerlifting program for example. How to boost your squat by up to 100lb in only weeks.

However, it is absolutely imperative that you realize that, if you want to be a better powerlifter, you should train on a program that is explicitly designed to increase powerlifting performance. Clearly, the goal of the smolov squat program is to increase your back squat. Mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. How to add 100lb to your squat in weeks stronglifts. I finished smolovs brutal week squat program and all i. The infamous smolov program for squats and smolov jr for squat andor. Whether or not you want to do it for athletic training will depend on what else youre doing at the time. Lastly, remember that this strength training program is for you if you like to work hard in a short period of time, or you just dont have a lot of time to work out, but want maximum results. Smolov squat routine spreadsheet includes smolov jr calculator. It incorporates progressive overload, meaning a calculated increase in weight over the week cycle that should result in a significant personal best. The smolov squat routine is meant to boost your squat max up to 100 lbs. 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 smolov squat cycle will help you to build up your numbers and significantly improve your performances. You might be able to add some low volume bench to it, but thats it.

Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. 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. Lets lay out a basic overview of the program and decide if its appropriate. Smolov is a russian squat routine that will boost your squat by up to 100lb. She uses a linear periodization model so each block of training is designed to increase in intensity until the competition. Hi andy, i recently started some muay tai training 34 days per week, 1 hour per session.

I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. In the process of leading their athletes to dominant performances on the international stage, the revolutionary russian. The big difference is its 15 as long and not nearly as taxing on your body. The words russian strength method are all but synonymous with victory to those who recall the thicklimbed, barrelchested athletes who ran roughshod over the rest of the olympic weightlifting field for a few decades of the mid to late20th century. Here is a spreadsheet for the original smolov squat routine that. Any program written out with some thought by someone who knows a little bit about strength training will probably work for most people to some degree. Mark bells been a competitive powerlifter since age 12. By the end of the program, i had never felt stronger. In this 30day periodized program to help you bench press 315 pounds, youll be benching on mondays, thursdays and saturdays using weight based off a 315 1rm, multiplying your 1rm by the decimal e. Follow it, and maybe one day youll be strong enough.

But stretching and mobility work after training can not only help prevent injuries, but it aids in reducing soreness the next day. And while i have until midapril before i complete the program, i was thinking ahead and wondered if anyone knew of any smolovtype program in terms of the frequency, changing parameters, etc. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. His gym, super training gym in sacramento, ca, has been dubbed the strongest gym in the west. Dr weeks of hell in the squat rack yields 60lb increase to my 1 rep max seriously i feel like i need a shirt saying i survived smolov. Each week alternates between something heavy, and something that focuses on speed, either using the competition bench press or a variation the heavy work is centered around two specific rep. Mar 24, 2016 the smolov program is a very intense powerliftingbased program developed by sergey smolov back in 2001. Designed to get you to hit a new pr by the end of the 4 weeks. Developed by sergey smolov, this particular program makes the bold claim that an athlete can increase their squat by up to 100 lbs. Phase in this initial two week phase is all about getting. Its fair to say the progress you make from smolov is.

Whether you are looking for a 30 day bench press program or a 12 week cycle, youre covered. The brutal squat program that almost guarantees a big pr. 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. Whether youre looking for a beginner program, intermediate program, or a peaking program, youll find a great powerlifting routine to get stronger. Squat and bench program by serge souprayen smolov jr is a powerful, three week fitness program based on the russian smolov routine, but tailored to be less strenuous and more versatile. Record breaking raw squat guide by chad wesley smith 949. Im again going to start by stating the obvious here, but this is a shorter version of the original smolov program. That said, it is a peaking program and in my experience some regression occurs in the following months. True to its origins, smolov training is as unforgiving as a siberian winter. Jens programs also comes with extremely detailed notes on how to select your training loads, advice on how to setup and execute your bench press technique, and instructional videos on each exercise. Texas method training strengthening squat and bench.

It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. After warm up sets, do the heavy single for the day followed by the working sets for that day. Incorporating strength cycles into crossfit training the. Imo smolov jr is by far the best program for absolutely blasting through a bench plateau, especially at lighterish weights. I dont think it is an exaggeration to say that more lifters are forced to quit.

This is a 3 week program squatting 4 timesweek that could also. Incorporating strength cycles into crossfit training the smolov squat cycle. This may be helpful from a powerlifting standpoint, but in terms of bodybuilding i feel it can get too difficult, especially if you wish to incorporate additional bodybuildingstyle exercises. The mark of a successful routine is an improvement in the athletes powerlifting total. For kg the original program calls for a 10kg increase on base week 2 and a 5kg. Dec 14, 2015 the smolov squat routine is a hardcore, offseason squat specialization routine for a powerlifter. Smolov is a week weightlifting program used to increase your strength in the bench press or back squat. Bell also invented the sling shot, an assistive device for teaching proper benchpress form check it out at.