T nation smolov squat program pdf

I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. Above, weve assembled three major squat programs smolov, smolov jr. This squat program for strength will add 30 pounds to your. Suitable lifters can experience squat strength gains anywhere from 50 to lbs, if they can. If you can complete the base phase, youll have some extra muscle, and a. If you havent been lifting for more than a year do not even attempt smolov. I finished the ryabinkov plan from ptp professional and i feel im ready to smolov. After completing a smolov program, it may be a good idea to engage in a base building program and build your strength that way. The smolov squat cycle will help you to build up your numbers and significantly improve your performances. 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. If you choose to explore this option and find that your program doesn t cover yours, consult with an advanced. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself.

I just wanted to see if anyone else has done this and is it really an effective routine. However, if you stick with it and add weight intelligently, you. How to add 100lb to your squat in weeks stronglifts. Some people said they added over 100lbs to their back squat with the program. Keep reading for the split and weights youll be going for throughout the program. Novice or intermediate lifters hoisting sub800pound loads can aim for three to five minutes between sets and exercises. 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. Smolov is a russian squat routine that will boost your squat by up to 100lb in only weeks, even if. Smolov and hatch come to mind, but both of those require serious investments in time. A 6week squat, bench, or deadlift program t nation. It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. First, we need to talk briefly about what makes a good program. I just finished the first week of this routine and it was pretty brutal.

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. At a high level, the program consists of the following. However, for the vast majority of lifters, doing smolov isnt smart. Other great ideas were spawned by other great minds, including sergey smolov, a russian master of sports whose. What i wasn t expecting, however, was the radical change to my posture. 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. Seriously i feel like i need a shirt saying i survived smolov. Smolov is considered and advanced squatting program and should be run standalone. For the squat deadlift, pick a version of the goodmorning, deadlift and low box squat. I have completed the base mesocycle of the smolov squat program and i have to admit it wasn t easy. Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. Start the program again and take 20 pounds off your max. All things gym, t nation, and dragon door that wed highly recommend checking out.

For the bench, use a close grip fullrange bench, rack press and floor press. I dont think it is an exaggeration to say that more lifters are forced to quit. The squat routine is a strength program broken down into four phases which last for a total of weeks. 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. Phase in this initial two week phase is all about getting. I think those people weren t properly measuring their 1 rep max to start with. Jan 24, 2018 the benchonly training cycle can be used as a standalone program, or you can write your own squat and deadlift workouts. The full powerlifting cycle includes the exact same bench press workouts as the benchonly cycle, but includes jens prescriptions for squat and deadlift training. Wouldn t have minded some more ahem chemical enhancements. But i believe very strongly in two things that nothing worth having ever comes easily, and pain is the mother of all progress. If you can add weight to the bar every week, then stick with a program that follows a. Ive tried many different training protocols including hiit, dinosaur, traditional bodybuilding gasp, and most recently power to the people. How to boost your squat by up to 100lb in only weeks.

Whether or not you want to do it for athletic training will depend on what else youre doing at the time. The smolov squat routine is a weight training program for increasing your squat strength, originating from russia. 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. 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. However, if you stick with it and add weight intelligently, you should make great progress on. Board presses also work if you are able to get multiple training partners to help you. Smolov squat routine spreadsheet includes smolov jr. Many people report most of their gains early on, but others seek to complete the whole program. In fact, you may prefer to stay closer to 50% and dont go above 3 reps during a. Projected gains from smolov range from 40100 pounds depending on how advanced you are. The problem is, most people don t listen because they either don t believe me or because they don t like what they hear. Smolov is a week weightlifting program used to increase your strength in the back squat.

Can the smolov program be adapted for the bench press. 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. Drawing from what the guys at juggernaut have said before on program design, a program isn t good or bad. Lets go into how i implemented a highfrequency squatting routine into. Other routines may increase the squat work capacity of the athlete. Smolov squat program owlsheets olympic weightlifting. Tnation escalating density training revisited charles staley.

Its taken me a while to update because i skipped a month more on that soon and was slow to write this post. And to help you along, heres a 12week squat 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. 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. If you fail on weeks one or two you don t know your max and you overestimated it. Aug 30, 2011 mogwoggle on reddit put together a really nice spreadsheet that combines the smolov jr. For many of you, this 4day per week regimen will include some of the toughest sets youve ever attempted.

We believe the problem isn t so much with the smolov protocol, but rather the use of poor form when benching. The smolov squat routine is a hardcore, offseason squat specialization routine for a powerlifter. 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. Any program is going to produce a result for an individual. The 10week powerlifting program for dense, functional muscle. 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.

I finished smolovs brutal week squat program and all i. But my starting squat was 315lbs for a double hadn t squatted in a while and my finishing number was close to 500lbs. See more ideas about powerlifting, weight lifting and workout. My final results posted in health on april 2nd 2012 2 comments. A lesser known, but still incredibly effective, variant of the smolov squat program is affectionately known as the smolov jr. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. Jul 21, 2016 i have completed the base mesocycle of the smolov squat program and i have to admit it wasn t easy. 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. But for me, my goals were more realistic i wanted to put 3 plates on the bar. 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. That was fine by me, since by now i don t feel ready to squat if my knees aren t aching.

The 20 rep squat program is a mentally and physically challenging way to pack on muscle and mass and strength. Breaking down famous back squat programs for weightlifters. 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. Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs. 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. In my mind in this routine i must avoid deadlift, and other heavy lower back exercises, but how about. Drawing from what the guys at juggernaut have said before on program design, a program isnt good or bad. You might be able to add some low volume bench to it, but thats it. I mean, its a great program with a lot of heavy volume that should add a decent percentage to your overall max. Smolov, with one tweak, is a great program for women and our capacity to work at higher percentages.

Those that managed to survive it, however, often reported outstanding results. 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 don t think it is an exaggeration to say that more lifters are forced to quit. Cette routine dentrainement pour le squat nest pas recommande aux debutants. Additionally, the doms muscle soreness you get will test your desire to train. It is recommended that you complete this routine only if your back squat has reached a plateau. The only thing to be careful of is in the basejr weeks when youre supposed to add a flat amount. 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.

Squat programs generally focus on increasing the one rep max for an athletes squat. Hunt also modified the routine, as the original smolov program only focuses on the squat. Start with a lightish max 5 or 10 kg 10 or 20 lbs less than your actual best to ensure a productive 9 weeks. 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. You don t want a pump when powerliftingyou want maximum recovery in order to produce a maximum effort on each rep of each set. 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. 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. Leg training is never easy and this squat program is about as ferocious as they come. 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. Heres some of the most frequently asked questions about the 20 rep squat program to get you started.

Le volume est extremenent eleve et tres difficile pour le systeme nerveux. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for offseason training. This is the final update for my smolov squat routine. Ive always thought that im pretty much game for anything as far as my training is concerned. The majority of my squat training, i would guess 90% of it, is done with around 420 pounds. Watch the video to learn about my personal experience, as well as, discover the pros and cons of. I put together a spreadsheet based off of meatrhits original workout2. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. For those that make it through the smolov squat routine, it is the ultimate strength and mass gaining program.

This week nightmare drills your squat with such frequency, intensity, and volume that its been the bane of many an aspiring lifter. However, the same applies for week 3 as it did in week 2, if youre failing sets dont increase the load. Its been my major weakness with my snatches and cleans. The big difference is its 15 as long and not nearly as taxing on your body. The 10week powerlifting program for dense, functional. I choose the smolov routine as a test to improve the weight i squat having been stuck on 100kg 220lb for two years. Its also not for guys who cant squat at least 300lb. Expect also to lose fat while gaining muscle with smolov. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. 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. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for. I cant give you the real hatch squat program because its a secret, but i can tell you that this one does have some.

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. Incorporating strength cycles into crossfit training the smolov squat cycle. As soon as i read brets article i had to contact him. Theres a lesson here squatting hard and heavy is the best way to build freaky legs. Since i am currently torturing my weak legs with this thing i thought that maybe some of.

Smolov is every masochistic lifters favorite program. It is named after its creator, sergey smolov the russian master of sports. 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. 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. He had me squat every day for 6 weeks, doing 10 singles with 405 one week, and maxing out the next week. Accessory work outside of core training, stretching, and eating is run at your own risk. Some say you can do some upper body stuff here and there but i disagree. Liftspecific powerlifting routines squat, bench press, and deadlift programs specialty and peaking powerlifting routines. Reference tyson chandler toward basketball court pdf her basketball reference efficiency. Smolov squat cycle incorporating strength cycles into.