One of the hardest squat programs is maybe the Smolov Squat program. It demands 13 full weeks, at least 3 to 4 days per week. It uses top volume with heavy weights. Some of the squat days are done back to back and program targets on low and high repetitions. Power gains can measure anywhere from 50lbs to 130lbs if the complex cycle is completed.
What is the Smolov Squat Routine
Smolov is a Russian Squat routine that will improve your Squat by up to 100lb in just thirteen weeks, even if you are drug-free lifter like me. Smolov Squat Routine program was designed by The Sergey Smolov, Russian Master of Sports.
One of the hardest squat programs is maybe the Smolov Squat program. It demands 13 full weeks, at least 3 to 4 days per week. It uses top volume with heavy weights. Some of the squat days are done back to back and program targets on low and high repetitions. Power gains can measure anywhere from 50lbs to 130lbs if the complex cycle is completed.
This is a routine made for squats and only squats. The Sergey Smolov (Russian master of sports) designed the Smolov squat program. This routine is designed for the professional squatter that has years of training under the barbell. Someone who has remarkable technique and form. It is made to generate a more serious challenge for a chance at a giant rise in grains.
Smolov Squat Routine described
The range of gains with the Smolvo Squat routine will be different dramatically between each lifter. Common ranges are twenty to fifty pounds on the base and ten to forty-five pounds on the intense area of the phase. After finishing the complete cycle, some of the lifters report a rise as much as one hundred and thirty pounds.
The program was designed to run firmly as a shock cycle. It is not meant to be done multiple times yearly. It is not one that you take part in for any reason other than creating an overload in the body for a particular amount of time. Deadlifting is forbidden when you are running the Smolov Squat program. It is not to be followed while in a caloric shortage. You will raise the chance of injury if you reject any of these warnings.
The full point of the Smolvo Squat program is to give big gains in the squat in a very little term. It is no way advised for anyone who is at a starting fitness level. This squat routine has a track record of injured lifters, failed cycles, and crushed egos.
The actual program
Smolov can about be broken into 5 mesocycle:
- Introductory phase
- Base phase
- Switching phase
- Intense phase
- Peak phase
Final words
Smolov is a fully iconic program at this point. Many people trust you should do it at least once just to show your manhood if nothing else. While I can certainly view the appeal of trying to survive such as brutal program, monstrous, I do not trust that doing so is most favorable for powerlifting progress.
Consistency is not sexy like Smolov is, but it is the base of true success in powerlifting or truly any endeavor you plan to partake in.