Smolov Squat Routine
Encyclopedia
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
Week 2
Base Mesocycle
Week 1
Week 2
Add 20lbs to all %
Week 3
Add 30lbs to all %
Week 4
USE NEW 1RM FOR REST OF % CALCULATIONS
Speed Phase
Week 1
Week 2
Intense Mesocycle
Week 1
Week 2
Week 3
Week 4
Peak Week
Weight training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
program for squats
Squat (exercise)
In strength training, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads , hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body...
which originates from Russia
Russia
Russia or , officially known as both Russia and the Russian Federation , is a country in northern Eurasia. It is a federal semi-presidential republic, comprising 83 federal subjects...
.
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%/3×8 70%×5 75%/2×2 80%×1
- Day 2: 65%/3×8 70%×5 75%/2×2 80%×1
- Day 3: 70%/4×5 75%×3 80%/2×2 90%×1
Week 2
- Day 1: Work up to 80%×5
- Day 2: Work up to 82.5%×5
- Day 3: Work up to 85%×5
Base Mesocycle
Week 1
- Day 1: 70%/4×9
- Day 2: 75%/5×7
- Day 3: 80%/7×5
- Day 4: 85%/10×3
Week 2
Add 20lbs to all %
- Day 1: 70%/4×9
- Day 2: 75%/5×7
- Day 3: 80%/7×5
- Day 4: 85%/10×3
Week 3
Add 30lbs to all %
- Day 1: 70%/4×9
- Day 2: 75%/5×7
- Day 3: 80%/7×5
- Day 4: 85%/10×3
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%/5×5
- Day 2: 55%/6×4
- Day 3: 60%/8×3
- Day 4: 65%/6×3
Week 2
- Day 1: 65%/6×3
- Day 2: 60%/8×3
- Day 3: 55%/6×4
- Day 4: 50%/5×5
Intense Mesocycle
Week 1
- Day 1: 65%×3 75%×4 85%/3×4 85%×5
- Day 2: 60%×3 70%×3 80%×4 90%×3 85%/2×5
- Day 3: 65%×4 70%×4 80%/5×4
Week 2
- Day 1: 60%×4 70%×4 80%×4 90%×3 90%/2×4
- Day 2: 65%×3 75%×3 85%×3 90%/3×3 95%×3
- Day 3: 65%×3 75%×3 85%×4 90%/4×5
Week 3
- Day 1: 60%×3 70%×3 80%×3 90%/5×5
- Day 2: 60%×3 70%×3 80%×3 90%/2×3
- Day 3: 65%×3 75%×3 85%×3 95%/4×3
Week 4
- Day 1: 70%×3 80%×4 90%/5×5
- Day 2: 70%×3 80%×3 95%/4×3
- Day 3: 75%×3 90%×4 95%/3×4
Peak Week
- Day 1: 70%×3 80%×3 90%/2×5 95%/3×4
- Day 2: 75%×4 85%/4×4
- Day 3: Set New 1RM
External links
- http://wkak.net/SmolovFAQ.htm
- http://www.dragondoor.com/articler/mode3/81/
- http://www.ontariostrongman.ca/Resources/training/smolovsquatcycle.htm