Smolov squat program

Author: c | 2025-04-23

Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If Smolov Squat Program Calculator. More info on Smolov Squat Routine. Smolov program – Base mesocycle

Smolov Jr. Program - Smolov Squat Program

The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks.The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional".WARNING: Smolov is not for beginners. It is recommended that you have at least one year of weightlifting experience before attempting this advanced routine. You must also have proper squat technique.This is the program for lifters who know that anything worth doing is worth doing right. Go big, or go home.Smolov is split into 4 phases:- Weeks 1-2: Introduction Phase- Weeks 3-6 Base Phase- Weeks 7-8 Switching Phase- Weeks 9-13 Intense PhaseFull Smolov Tips:- Do not deadlift when doing the Full Smolov routine. Deadlifts will interfere with your squats.- Eat: at least 4000/kcal/day (depending upon body type)- Sleep: This is when you get stronger. Recovery will not happen if you do not get at least 8 hours of sleep- Stretch: Stretching on rest days will prevent injuries, boost strength and recovery time- Get a training partnerBonus Features:- Automate your Smolov Jr. cycles! Run any number of Smolov Jr. cycles as well as the full Smolov cycles. - Never do plate math! We've included a plate calculator that will tell you what plates to load on your bar for each lift and automatically round your weights.- Login to backup / sync your progress. Never lose your work! What’s New Jul 26, 2017Version 2.0.8 This app has been updated by Apple to display the Apple Watch app icon.- Bug fixes and performance improvementsLet us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. Ratings and Reviews App great. But week 1 has bugs. The app is great! But... be aware of the programming on week 1. It says to do lunges at 70% which is NOT part of the SMOLOV programming. PLEASE FIX THIS ASAP. Other

Smolov Calculator - Smolov Squat Program

Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. It’s fair to say the progress you make from Smolov is only surpassed by it’s intensity and brutality. Either of the two four week loading blocks of the thirteen week Russian cycle pack more work than most American squatters do in a year, no joke. You shall gain but you shall pay with sweat, blood, and vomit, Comrade.-”Pavel Tsatsouline”This is by no stretch of the imagination a beginners program. If you haven’t been lifting for more than a year do not even attempt Smolov. If you can add weight to the bar every week, than stick with a program that follows a linear progression model such as starting strength. Smolov is intended for intermediate to advanced lifters, as the volume and overreaching will most likely cause overtraining in less adequate lifters.Smolov LayoutSmolov is a super cycle (a long training cycle composed of shorter, but different styles, of training cycles) with approximately five cycles.CycleLengthIntroductory microcycle2 weeksBase mesocycle4 weeksSwitching2 weeksIntense mesocycle4 weeksTaper1 weekThe introductory microcycle will bring you up to 90% of your best squat in one week and prep you for the rest of the program. The base mesocycle is going to deliver a 30-60 pound strength increase, maybe a little less

Smolov Jr Squat and Bench Resources - Smolov Squat Program

5 weeks | $25 | Web, Text, Excel This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday."Front squat went from 305lbs to 350lbs! Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210! I also went from never jerking to a 247lb Jerk.""My front squat went up from an iffy 300 lbs with questionable depth to a smooth, deep 325 lbs. My Snatch made a similar improvement of 20 lbs, and my clean and jerk improved by 20 lbs. I feel much more explosive, my box jump has improved by 3 inches and my speed under the bar has increased dramatically.""97kg to 120kg front squat! Thanks CA.""FS went from 138 to 147. Snatch from 105 to 107. Clean from 129 to 134. And jerk from 127 to 129 Kg.""Front squat went from 305lbs to 350lbs! Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210!""Improved my Front Squat from 137.5 to 145kg (+7.5kg), while dropping almost 7kg of fat and hitting 100% of my 1RMs on Snatch and C&J in the process." Kamil O."Front squat went from 115kg to 125kg, snatch 88kg to 90kg, C&J 106kg to 110kg (was able to power clean it in a competition...)." Jaques B."Front squat max went from 255# to 285#. Snatch from 160# to 185# and C&J from 215# to 235#." - Ryan S."Put 25lbs on my FS in the 5 weeks! My snatch went up 23lbs, and my clean & jerk went up 30lbs on this program." - Sam C."FS up from 245lbs to 275lbs. Clean and Jerk up 10lbs to 250lbs and Snatch from a lucky 200lbs to a pretty consistent 205lbs." Garret F."Previous PB front squat was 140kg double. Post cycle 1RM front squat 155kg. Achieved a 10kg improvement in my back squat." - Mark S."This program restored my previous numbers (plus a kilo on FS) after dropping a weight class and losing strength, and gave me my first 300# front squat!""My snatch went from a lucky 240 to a solid 250 (I hit it two weeks in a row and just barely missed 260); a 300 clean and jerk to a 320 clean and jerk; my back squat went from 380 to 405; and my most dramatic increase was my front squat. At te beginning of the cycle it was at 320 I prd once at 335 3 weeks into the cycle, then today I hit a solid 380! 45 pound PR in two weeks and 60 pound in 5. Thanks a lot for the programming."Volume: ModerateIntensity: ModerateGood For: Leg strength (especially front squat specifically)Notes: This program is intended to improve and test the squat. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as. Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If

Smolov vs. Smolov Jr. - Smolov Squat Program

Perhaps you’ve spent some time reading up on the full, 13-week Smolov squat program. Or, maybe you’ve been reading up it’s little brother, the 3-week Smolov Jr. regimen. You know you want to get stronger, but you’re not sure which protocol to use. Let’s spend a little time discussing the two cycles.First and foremost, you should really only consider using the full Smolov cycle for squats. Also, this is a very demanding regimen and is really only meant foradvanced lifters. The stresses you’ll expose your body to under this cycle require that you’re prepared both physically and mentally – and there is no room for poor form when executing this cycle.Smolov Jr. on the other hand is commonly used for a variety of lifts. Though, the two most common are squatting and bench press. Still, there are message boards filled with folks that have used this protocol to improve their deadlift, shoulder press or even weighted chin ups. While this protocol isn’t as brutal as it’s big brother, it should still only be attempted by experienced lifters.If you’d like to see what either of these programs would look like for you based on your personal 1 rep max, hop over to our Smolov or Smolov Jr. calculator.

Smolov Jr Calculator - Smolov Squat Program

Failing sets all over the place during the second, or third week you may want to drop the weight at least five pounds.SwitchingThe switching cycle is used in Smolov to give both your mind and body some well needed recovery. All lifts during this cycle are done with maximum explosion focusing on speed. All workouts are DE (dynamic effort) and you should never use more than 60% of your max. Like week two there is no set program for the switching cycle, but there are guidelines and recommended exercises laid out for us. Smolov insists we do box squats or regular squats from our sticking point, again focusing on speed and being explosive. We also have negative squats, deep squat jumps, and box jumps to do during these two weeks.Intense MesocycleThis four week loading block was originally designed by I. M. Feduleyev who was a powerlifting and weightlifting coach from Moscow. If you can handle the intense cycle you will reap the benefits of throwing another 20-40 pounds onto your squat. Some people just use the base mesocycle which is what smolov jr is based on, because this cycle is to much for them.WeekDay1Monday65%x375%x485%x4x385%x5Wednesday60%x370%x380%x490%x3, 85%x5x2Saturday65%x470%x480%x4x52Monday60%x470%x480%x490%x3, 90%x4x2Wednesday65%x375%x385%x390%x3x3, 95%x3Saturday65%x375%x385%x490%x5x43Monday60%x370%x380%x390%x5x5Wednesday60%x370%x380%x395%x3x2Saturday65%x375%x385%x395%x3x44Monday70%x380%x490%x5x5Wednesday70%x380%x395%x3x4Saturday75%x390%x480%x4x3You’ll only be squatting three times a week, but 44% of the time you’ll be using weights between 81 and 90% of your 1RM. This cycle is formatted for lifters used to high volume/high intensity and you must be sure you are recovering between workouts. If at any point you feel you can not

Smolov Squat Program with Spreadsheets

Ir HAM! Actualmente disponible en Inglés, Deutsche, Pусский, Français, Português y Español. Tenga en cuenta los siguientes idiomas disponibles en breve: 正 体 字 / 繁体字, 简化字, 日本語, 한국어, Italiano, Polskie, Nederlandse, Türkçe, اللغة العربية.Aumentar su posición en cuclillas, banco o peso muerto por 10-30 libras (5-15 kg) en sólo 3 semanas con Smolov Jr. y / o asumir el reto Smolov de 13 semanas para aumentar sus elevaciones más de 100 libras / 45 kilogramos.Esta aplicación calcula su número en base a su entrada 1-RM y ya está bueno para ir. Todos los números de diarios y semanales se rellenará automáticamente para facilitar su uso. Otras características incluyen: • 2 rutinas para elegir: Smolov o Smolov Jr.• El tiempo de reposo definida por el usuario automática después de cada serie• Cambiar la unidad de medida entre libras o kilogramos.• Fácil navegación. Simplemente pase a través de los días o haga clic a través de las semanas.• Ver su programa de 3 semanas de un vistazo general utilizando entrenamiento.• No olvide el conjunto que está en mediante el uso de las casillas de verificación que realiza un seguimiento de la unidad y el progreso.• cronómetro incorporado para mantener un registro de sus tiempos de descanso. características PRO incluyen: • entrada parcial del peso para los usuarios métricas• redondeo personalizada• Placa calculadora• NO ADS Si puedes soportar el desafío Smolov, puede agregar más de 100 libras o 45 kilogramos con su posición en cuclillas en sólo 13 semanas. Recomendado para los principiantes que han cursado al menos un año.Smolov Jr se deriva del Programa de 13 semanas Smolov cuclillas populares desarrollado por Sergey Smolov. Aunque se utiliza principalmente para los ocupantes, se puede y se ha utilizado para otros grandes elevaciones como el press de banca, press de hombros y peso muerto con incrementos significativos en la fuerza.Para obtener más información sobre estas rutinas, por favor visite: Tenga en cuenta los siguientes rutinas de Ir HAM en un futuro próximo: • Ir HAM - Calculadora de fuerza inicial• Ir HAM - Calculadora 5x5 Madcow• Ir HAM - Stronglifts calculadora 5x5• ¡y

Mastering the Smolov Squat Program:

Bu tətbiq haqqında Go HAM! English, Deutsche, Pusskiẏ, Français, Português və Español Hal-hazırda mövcuddur. tezliklə aşağıdakı dillərdə üçün baxın: 正 体 字 / 繁体字, 简化字, 日本語, 한국어, Italiano, Polskie, Nederlandse, Türkçe, اللغة العربية.Smolov Jr ilə yalnız 3 həftə 10-30 lbs (5-15 kq) ilə çömbəlmək, bench ya Deadlift artırılması və / və ya 100 manat / 45 kiloqram üzərində lift artırmaq üçün 13 Week Smolov problem almaq.Bu app 1-RM giriş əsasında nömrələri hesablayır və siz getmək iyi. Bütün gündəlik və həftəlik nömrələri istifadə rahatlığı üçün avtomatik girəcəkdir. Digər xüsusiyyətlər bunlardır: 2 routines • Seçmək üçün: Smolov ya Smolov Jr.• Hər bir set sonra avtomatik istifadəçi müəyyən istirahət vaxtı• Funt və ya kiloqram arasında ölçü vahid seçin.• Easy Naviqasiya. Sadəcə gün vasitəsilə çalmak və ya həftə vasitəsilə basın.• Workout Baxış istifadə edərək, bir baxışda 3 həftə proqramı bax.• Sizin set və tərəqqi tutar check-qutuları istifadə edərək, etdiyiniz set heç vaxt unutmayacağıq.• Daxili saniyəölçən sizin istirahət dəfə takip. PRO xüsusiyyətləri bunlardır: • metrik istifadəçilər üçün qismən çəki giriş• Xüsusi yuvarlaqlaşdırma• Plate kalkulyator• NO ADS Siz Smolov problem tab edə bilərsiniz, yalnız 13 həftə sizin çömbəlmək üzərində 100 manat və ya 45 kiloqram əlavə edə bilərsiniz. ən azı bir il üçün təlim başlayanlar üçün tövsiyə edilir.Smolov Jr Sergey Smolov tərəfindən hazırlanmış məşhur 13 həftə Smolov Squat proqramı irəli gəlir. squats üçün istifadə baxmayaraq, ola bilər və belə gücü əhəmiyyətli artımlar ilə bench mətbuat çiyin mətbuat və deadlift kimi digər böyük lift üçün istifadə edilmişdir.Bu routines haqqında daha ətraflı məlumat üçün müraciət edin: yaxın gələcəkdə Go HAM aşağıdakı routines üçün baxın: • Go HAM - Başlanğıc Strength Calculator• Go HAM - Madcow 5x5 Calculator• Go HAM - 5x5 Kalkulyator StrongLIfts• və daha çox!Güncəlləmə vaxtı11 mar 2017Data təhlükəsizliyiReytinqlər və rəylərYeniliklər**UPDATES**If you have issues, give me an email so we can resolve it together.March 11, 2017• Localization added! We now have support for Deutsche, Pусский, Français, Português and Español. With more to come!• Layout changes to accommodate the new languages.January 17, 2017• Added a customizable rest timer for in-between sets. • Bug fixesNovember 22, 2016• Bug fixes• Added a "keep screen on" option.• Fixed possible overlapping issue. Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If

Smolov Squat Program - AnabolicMinds.com

For smaller lifters. The switching cycle is used to stimulate your nervous system with a different type of stimuli and thus make it more responsive to another cycle of slow and heavy training. It will also allow your body a chance to recuperate as you move into the intense cycle. The intense cycle is another four week loading block that is good for a 20-40 pound squat increase. Finally the taper is a one week active rest period before you max out. Keep in mind Smolov can also be used to peak for a competition.Introductory MicrocycleLike every other program that works off percentages you have to plugin your one rep max in order to find the weight you should be using. Use your best raw squat or a projected max. Whatever your max, isyou should subtract 10-15 pounds just to be on the safe side. Below are the first three days of the first week of Smolov.Note:(Sets and reps in this article are the reverse of the way they are written in the U.S. In Russia, the number of reps is given first, followed by the number of sets. Thus “8×3″ in this article indicates that the trainee would perform 3 In your chart, the Sun is in aquarius love horoscope and Venus, in Capricorn. sets of 8 reps each.)DayWorkout165%x8x3, 70%x5, 75%x2x2, 80%x1265%x8x3, 70%x5, 75%x2x2, 80%x1370%x5x4, 75%x3, 80%x2x2, 90%x1After you complete these three days the next three will be spent doing lunges focusing on maximal stretching of the thighs. The

Program Overview - Smolov Squat Program

Your workout program. Using a squat one rep max calculator can simplify this process and help you unlock your full potential in the weight room. In this comprehensive guide, we will delve into the concept of 1 rep max calculator squat tools, their features, benefits, and how to use them effectively. Get ready to elevate your fitness journey by harnessing the power of squat one rep max calculators!Understanding Squat One Rep Max Calculator ToolsA squat one rep max calculator is an online or mobile-based tool designed to estimate your maximum squat capacity based on your performance in submaximal sets. These calculators use various formulas, such as the Epley, Lander, or Schwartz formulas, to provide a personalized 1RM estimate without the need for direct testing. By inputting data like the weight lifted and the number of repetitions completed, you can quickly and easily determine your squat 1RM.The Benefits of Using a 1 Rep Max Calculator Squat ToolSafety: Squat one rep max calculators enable you to estimate your 1RM without attempting a maximal lift, reducing the risk of injury.Convenience: By using a 1 rep max calculator squat tool, you can quickly calculate your squat 1RM anytime, anywhere, without the need for extensive testing.Personalized Training Programs: Knowing your squat 1RM allows you to create customized workout routines based on your current strength levels, ensuring safe and effective training.Goal Setting and Motivation: Establishing a clear squat 1RM provides a measurable objective for your strength training, allowing you to set realistic and attainable goals.Progress Tracking: By periodically recalculating your 1RM using a squat one rep max calculator, you can monitor your strength gains and make informed decisions about adjusting your training program.How to Use a Squat One Rep Max Calculator EffectivelySelect an appropriate weight: Warm up and choose a weight that you can lift for multiple repetitions (e.g., between 3-10 reps) with proper form.Perform the set to failure: Complete as many reps as possible with the chosen weight until you reach muscular failure while maintaining good technique.Record the weight and repetitions: Note down the weight you used and the number of repetitions you completed.Input data into the calculator: Enter the required information, such as weight lifted and repetitions completed, into the squat one rep max calculator.Analyze the results: The calculator will estimate your squat 1RM based on the input data and the selected formula. Use this information to customize your training program, set goals, and track progress. Selecting the Right Squat One Rep Max Calculator for YouWhen choosing a squat one rep max calculator, consider the following factors:Training Goals: Select a calculator that uses a formula best suited to your specific training goals and rep ranges.User Interface: Choose a calculator with an intuitive and user-friendly interface for ease of use.Accuracy: While no squat one rep max calculator can provide 100% accurate results, some formulas may be more accurate for specific rep ranges and training goals.Additional Features: Some calculators may offer additional features, such as tracking progress, generating training programs, or providing technique tips. Consider whether. Smolov Program and Smolov Jr Bench and Squat Program Spreadsheets. Ah, yes. The infamous Smolov program for squats and Smolov Jr for squat and/or bench press. If

Smolov Jr. Program - Smolov Squat Program

By evaluating your maximum lift across different movements, you can create a more balanced and well-rounded strength training program. This balanced approach can enhance your overall performance and reduce the likelihood of injury.Epley Formula – How to Calculate Squat 1RM MaxThe Epley formula is a mathematical equation used to estimate your 1RM based on the amount of weight you can lift for a certain number of repetitions. This formula is named after its creator, American powerlifter and physician Dr. Michael L. Epley. The Epley formula is as follows:1RM = W x (1 + 0.0333 x R)Where:1RM is your estimated one-rep max.W is the weight you lifted.R is the number of repetitions you performed with that weight.Let’s break down how to use the Epley formula to calculate your Squat 1RM:Select a Weight: Start by choosing a weight that you can lift for a specific number of repetitions. For example, if you can squat 200 pounds for 5 repetitions, your W would be 200, and your R would be 5.Apply the Formula: Plug your values into the formula. In this example, your calculation would look like this:1RM = 200 x (1 + 0.0333 x 5)Calculate: Perform the calculations to find your estimated 1RM. In this case:1RM = 200 x (1 + 0.1665)1RM ≈ 233.3 poundsSo, based on the Epley formula, your estimated Squat 1RM is approximately 233.3 pounds.Tips for Using the Epley Formula:Ensure that the weight you select and the number of repetitions you perform are done with proper form and control to get an accurate estimate.When testing your 1RM, always prioritize safety. Have a spotter if possible, and be prepared to drop the weight safely if you are unable to complete the lift.Keep in mind that the Epley formula provides an estimate, and actual 1RM values can vary based on factors such as fatigue, technique, and individual differences in strength.It’s a good practice to periodically retest your Squat 1RM to track your progress and adjust your training program accordingly.How to Increase Your One-Rep Max for Squat1. Progressive OverloadProgressive overload is the foundation of strength training. It involves gradually increasing the weight you lift over time. To increase your squat 1RM, you must consistently challenge your muscles with heavier weights. This progressive increase in resistance stimulates muscle growth and strength gains.2. Proper FormMaintaining proper squat form is crucial for both safety and maximizing strength gains. Focus on proper technique, including hip and knee alignment, a neutral spine, and controlled descent and ascent. Poor form can lead to injuries and hinder your progress.3. Squat VariationsIncorporate different squat variations into your training regimen. Variations like front squats, box squats, and pause squats can target specific muscle groups, break plateaus, and improve overall squat strength.4. Strength Training PeriodizationImplement a well-structured training program with periodization. Periodization involves organizing your training into phases, each with a specific focus on intensity and volume. This approach prevents overtraining, promotes recovery, and optimizes strength gains.5. Increase FrequencyTraining frequency matters. If you want to improve your squat 1RM, consider squatting more