T nation smolov squat program pdf

The only thing to be careful of is in the basejr weeks when youre supposed to add a flat amount. I think those people weren t properly measuring their 1 rep max to start with. All things gym, t nation, and dragon door that wed highly recommend checking out. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. Squat programs generally focus on increasing the one rep max for an athletes squat. Novice or intermediate lifters hoisting sub800pound loads can aim for three to five minutes between sets and exercises. This is the final update for my smolov squat routine. By the end of 2015 i wanted to have a 350lb back squat, the closer smolov got me the better but i didnt expect to go from 285 to 350 in 6 weeks. Tnation escalating density training revisited charles staley. Start with a lightish max 5 or 10 kg 10 or 20 lbs less than your actual best to ensure a productive 9 weeks.

The 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. Smolov squat program owlsheets olympic weightlifting. How to boost your squat by up to 100lb in only weeks. Its been my major weakness with my snatches and cleans. However, if you stick with it and add weight intelligently, you should make great progress on.

It is named after its creator, sergey smolov the russian master of sports. My new lower back pain was the last to go but it eventually did, thanks to some light squatting and tons of hips stretching, and soon only my knees were left aching. In our post on the topic we pointed you to an article on t nation outlining 10 things you can do to improve your bench press form. Russian squat masters a 9 week long 2 session a week programme that gets strength returns without the need to stop training other lifts hard. Other routines may increase the squat work capacity of the athlete. As mentioned above, each routine comes with a freetodownload excel spreadsheet and pdf that will personalize each plan to your specific needs regarding what weights to use. Above, weve assembled three major squat programs smolov, smolov jr. Other great ideas were spawned by other great minds, including sergey smolov, a russian master of sports whose. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. However, if you stick with it and add weight intelligently, you. I finished the ryabinkov plan from ptp professional and i feel im ready to smolov. The smolov squat cycle will help you to build up your numbers and significantly improve your performances. 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.

Those that managed to survive it, however, often reported outstanding results. If you can complete the base phase, youll have some extra muscle, and a. Breaking down famous back squat programs for weightlifters. And to help you along, heres a 12week squat program. Its also not for guys who cant squat at least 300lb. If you fail on weeks one or two you don t know your max and you overestimated it. How to add 100lb to your squat in weeks stronglifts.

Keep reading for the split and weights youll be going for throughout the program. Board presses also work if you are able to get multiple training partners to help you. The idea was to let the squat build my flexibility and relearn how to squat, but the kicker was that i wasn t allowed to stretch or foam roll. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. The 10week powerlifting program for dense, functional muscle. Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. The squat routine is a strength program broken down into four phases which last for a total of weeks. But i believe very strongly in two things that nothing worth having ever comes easily, and pain is the mother of all progress. For the bench, use a close grip fullrange bench, rack press and floor press. At a high level, the program consists of the following. Smolov is considered and advanced squatting program and should be run standalone. I have completed the base mesocycle of the smolov squat program and i have to admit it wasn t easy.

What i wasn t expecting, however, was the radical change to my posture. In my mind in this routine i must avoid deadlift, and other heavy lower back exercises, but how about. 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. I just finished the first week of this routine and it was pretty brutal. Reference tyson chandler toward basketball court pdf her basketball reference efficiency. The problem is, most people don t listen because they either don t believe me or because they don t like what they hear. Some people said they added over 100lbs to their back squat with the program. Prep phase week 1 day 1 monday squats bar x 8 5 x 8 225 x 8 added my belt 265 x 8, 8, 8 285 x 5 305 x 2, 2 325 x 1 alternated sets of reverse hypers for 15s no weight and just hanging from a chin bar no specific time. Theres a lesson here squatting hard and heavy is the best way to build freaky legs. But for me, my goals were more realistic i wanted to put 3 plates on the bar. Since i am currently torturing my weak legs with this thing i thought that maybe some of.

Phase in this initial two week phase is all about getting. It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. Jan 24, 2018 the benchonly training cycle can be used as a standalone program, or you can write your own squat and deadlift workouts. But my starting squat was 315lbs for a double hadn t squatted in a while and my finishing number was close to 500lbs. Smolov squat cycle incorporating strength cycles into.

Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. A lesser known, but still incredibly effective, variant of the smolov squat program is affectionately known as the smolov jr. I finished smolovs brutal week squat program and all i. Ive tried many different training protocols including hiit, dinosaur, traditional bodybuilding gasp, and most recently power to the people.

I can t give you the real hatch squat program because its a secret, but i can tell you that this one does have some. This week nightmare drills your squat with such frequency, intensity, and volume that its been the bane of many an aspiring lifter. Incorporating strength cycles into crossfit training the smolov squat cycle. Start the program again and take 20 pounds off your max. Leg training is never easy and this squat program is about as ferocious as they come. If you are someone who has struggled to add weight to your barbell back squat, this squat program for strength will allow you to add no less than 10 pounds to your squat max. My final results posted in health on april 2nd 2012 2 comments. See more ideas about powerlifting, weight lifting and workout.

It is recommended that you complete this routine only if your back squat has reached a plateau. Dr weeks of hell in the squat rack yields 60lb increase to my 1 rep max. We believe the problem isn t so much with the smolov protocol, but rather the use of poor form when benching. Smolov is a week weightlifting program used to increase your strength in the back squat. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. If you can add weight to the bar every week, then stick with a program that follows a. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. For the squat deadlift, pick a version of the goodmorning, deadlift and low box squat. Arguably one of the most difficult squat routines around, the full smolov demands weeks, 3 and 4 days per week, high volume, heavy weights, high and low repetitions, and some squat days backtoback. Wouldn t have minded some more ahem chemical enhancements. Suitable lifters can experience squat strength gains anywhere from 50 to lbs, if they can.

I choose the smolov routine as a test to improve the weight i squat having been stuck on 100kg 220lb for two years. I did in the past do the smolov squat routine and didn t make it through the entire program before i got some serious cns fatigue. Drawing from what the guys at juggernaut have said before on program design, a program isnt good or bad. The 10week powerlifting program for dense, functional. If you can t find an answer to the question you have in mind, feel free to leave us a message and well get back to you as soon as we can. That was fine by me, since by now i don t feel ready to squat if my knees aren t aching. Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs. I finished smolov s brutal week squat program and all i got was this 60lb 1rm gain. I just wanted to see if anyone else has done this and is it really an effective routine.

This is a very intense program that will see you squatting up to four times a week with little in the way of accessory. Additionally, the doms muscle soreness you get will test your desire to train. Its taken me a while to update because i skipped a month more on that soon and was slow to write this post. Some say you can do some upper body stuff here and there but i disagree. Expect also to lose fat while gaining muscle with smolov. Watch the video to learn about my personal experience, as well as, discover the pros and cons of. Smolov, with one tweak, is a great program for women and our capacity to work at higher percentages. I don t think it is an exaggeration to say that more lifters are forced to quit.

Ive had great success myself using the 5 x 5 program for my squat, so a little later well examine what this program did for me. Le volume est extremenent eleve et tres difficile pour le systeme nerveux. Not wanting to lose any upperbody mass or shapealthough smolov s program doesn t cause thishunt added a moderate amount of targeted moves to the mix. First, we need to talk briefly about what makes a good program. You might be able to add some low volume bench to it, but thats it. After cranking up my 1rm squat already a few notches, i wanted to try a different program this time and the smolov program caught my attention.

This squat program for strength will add 30 pounds to your. I cant give you the real hatch squat program because its a secret, but i can tell you that this one does have some. Whether or not you want to do it for athletic training will depend on what else youre doing at the time. If you choose to explore this option and find that your program doesn t cover yours, consult with an advanced. 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. However, for the vast majority of lifters, doing smolov isnt smart.

A 6week squat, bench, or deadlift program t nation. I put together a spreadsheet based off of meatrhits original workout2. However, the same applies for week 3 as it did in week 2, if youre failing sets dont increase the load. Smolov is every masochistic lifters favorite program. However, if you want to have a squat program for strength, you need to have someone spot you, especially in weeks five and six of this. Accessory work outside of core training, stretching, and eating is run at your own risk.

As we highlighted in a recent post, one of the biggest complaints about the smolov jr program is that it leads to injury when benching. Can the smolov program be adapted for the bench press. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for offseason training. The majority of my squat training, i would guess 90% of it, is done with around 420 pounds.

I had similar results as he did after trying the john broz program and knew he would encounter some resistance from other coaches and trainees that may think this style of training was too much. Jul 21, 2016 i have completed the base mesocycle of the smolov squat program and i have to admit it wasn t easy. Smolov squat routine spreadsheet includes smolov jr. Smolov is a russian squat routine that will boost your squat by up to 100lb in only weeks, even if. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for.

After completing a smolov program, it may be a good idea to engage in a base building program and build your strength that way. Aug 30, 2011 mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. For those that make it through the smolov squat routine, it is the ultimate strength and mass gaining program. Feb 27, 2016 i would like to take the smolov routine maybe not now but in a few weeks but i don t know how to start. For many of you, this 4day per week regimen will include some of the toughest sets youve ever attempted. Drawing from what the guys at juggernaut have said before on program design, a program isn t good or bad. Cette routine dentrainement pour le squat nest pas recommande aux debutants. 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. The modified 5 x 5 program im going to teach you only has you training 5 x 5 on one exercise, and you only perform 5 x 5 on one week out of the cycle. So embrace the grind, get used to limping from the gym, and use this squat program to take your leg training to the next level.

Projected gains from smolov range from 40100 pounds depending on how advanced you are. This high volume, high frequency routine will have you lifting four days per week, with the option to spread it over three days per week. Hunt also modified the routine, as the original smolov program only focuses on the squat. The full powerlifting cycle includes the exact same bench press workouts as the benchonly cycle, but includes jens prescriptions for squat and deadlift training. Liftspecific powerlifting routines squat, bench press, and deadlift programs specialty and peaking powerlifting routines. Smolov and hatch come to mind, but both of those require serious investments in time. I mean, its a great program with a lot of heavy volume that should add a decent percentage to your overall max. I dont think it is an exaggeration to say that more lifters are forced to quit. The big difference is its 15 as long and not nearly as taxing on your body.

Lets go into how i implemented a highfrequency squatting routine into. I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. As soon as i read brets article i had to contact him. Many people report most of their gains early on, but others seek to complete the whole program. He had me squat every day for 6 weeks, doing 10 singles with 405 one week, and maxing out the next week. Any program is going to produce a result for an individual. Heres some of the most frequently asked questions about the 20 rep squat program to get you started. The smolov squat routine is a hardcore, offseason squat specialization routine for a powerlifter.