The Smolov squat program is a high-volume, high-frequency specialization routine supposed to spice up your squat as quick as doable. 

It’s additionally thought of one of the crucial tough packages you’ll be able to observe, which is why it’s usually held up as a ceremony of passage for the hardiest and most devoted.

Is that this repute warranted, although? 

Does Smolov work as promised, or is it only a useless and masochistic strategy to win bragging rights and likes?

On this article, you’ll be taught what the Smolov program is, who ought to try it and who shouldn’t, what this system entails, and extra.

 

What Is the Smolov Squat Program?

The Smolov Squat Program, usually shortened to “Smolov,” is a 13-week weightlifting program designed to extend your squat power. 

It was named after its creator and “Russian Grasp of Sport,” Sergey Smolov, who reportedly used its ideas to coach the dominant Russian weightlifters of the mid-to-late twentieth century.

Smolov has been a mainstay in soviet weightlifting circles because the 70s, nevertheless it didn’t achieve worldwide notoriety till 2001. That’s when former Soviet Particular Forces bodily coaching teacher and main health determine, Pavel Tsatsouline, wrote about it within the now defunct Powerlifting USA journal.

Since then, it’s turn into notorious for its brutal high-frequency, high-intensity strategy that guarantees so as to add as much as 100 kilos to your squat one-rep max in simply 3 months.

Who Is the Smolov Squat Program For?

Earlier than we speak about who Smolov is for, let’s be clear about who Smolov most undoubtedly isn’t for.

If . . . 

• You’ve been weightlifting for lower than ~3 years
• Your squat power is often progressing on a unique program
• You may’t practice 4 days per week
• You’re chopping
• Your restoration and sleep are compromised (you’re employed shifts otherwise you’re a brand new father or mother, for instance)
• Your aim is to construct whole-body muscle, not simply improve your squat

. . . Smolov isn’t for you.

If, nonetheless, you’re a complicated squatter whose progress has slowed to a crawl or stalled, and also you’re on prime of your eating regimen, restoration, and sleep, Smolov may be price a shot.

Keep in mind, although, that the Smolov program is grueling. Many who try it give up early due to exhaustion or harm. Don’t start if you happen to aren’t all in. 

For these causes, it’s usually used periodically to spice up your squat—perhaps as soon as per yr and even much less usually—not as a long-term “life-style” coaching program like Larger Leaner Stronger or Thinner Leaner Stronger.

How Does the Smolov Squat Program Work?

The Smolov squat program is 13 weeks lengthy and break up into the next 5 phases: section in, base cycle, switching section, intense cycle, and taper week. 

This system outlines exactly how a lot weight you need to carry in each set primarily based on a share of both your . . .

• One-rep max, which is the utmost quantity of weight you’ll be able to carry for a single repetition by means of a full vary of movement with correct method, or . . .
• Your coaching max, which is a share (often 90%) of your one-rep max

In different phrases, your coaching max is a conservative one-rep max.

Historically, individuals used their one-rep max to calculate their “working weights” on Smolov. Nonetheless, this strategy has fallen out of favor lately as a result of it’s significantly (and unnecessarily) demanding. 

Utilizing your coaching max is extra wise as a result of it ensures you’ll be able to full all of the prescribed units and reps in every exercise with out carrying your self to a frazzle and risking harm.

For Smolov, I like to recommend you utilize a coaching max equal to 90% of your one rep max, which you’ll calculate by multiplying your one-rep max by 0.9. 

For instance, in case your squat one-rep max is 400 kilos, your coaching max could be 360 kilos.

Thus, if this system calls so that you can carry 80% of your coaching max, you need to load the bar with 288 kilos (80% of 360).

Part In

The “phasing in” weeks prepared your physique for the pains of squatting heavy 3-to-4 days per week.

The exercises ought to really feel comparatively straightforward. In the event that they don’t, you could have calculated your coaching max incorrectly, so return and examine your math.

Listed below are the exercises. Once more, all the odds are primarily based in your coaching max:

Base Cycle

The bottom cycle is essentially the most grueling a part of Smolov as a result of it combines excessive frequency with excessive quantity and depth. Throughout weeks 3-to-6 of the bottom cycle, you squat 4 instances per week, and within the closing week, you squat twice.

As you progress by means of the bottom cycle, you get alternatives to improve the load that you simply carry. This system recommends growing the load by 20 kilos within the second week of the bottom cycle (week 4 of this system) and an additional 10 kilos through the third week of the bottom cycle (week 5 of this system). 

These will increase aren’t cast-iron, although. 

For instance, if you happen to fail to finish the prescribed units and reps within the first week of the bottom cycle, keep on the identical weight within the second week. Or, if you happen to discover it very difficult however nearly doable, a 10-pound improve between weeks 1 and a couple of of the bottom cycle might be extra becoming. 

Likewise, solely add a further 10 kilos within the third week of the bottom cycle if you are able to do so and nonetheless full your exercises. 

Within the closing week of the bottom cycle, you just do two exercises. There aren’t any set and rep targets in these exercises—as an alternative, you utilize them to find out your new squat one-rep max.

To do that, full a radical warm-up, then load the bar along with your present coaching max and carry out one set of 1 rep of the squat. Relaxation for 3-to-5 minutes, then add 10-to-20 kilos to the bar (or a smaller improve in case your first set was very tough), and do one other set of 1 rep. Proceed this strategy of including weight, performing one rep, and resting 3-to-5 minutes till you attain your restrict.

The best weight that you could carry for a single rep with good kind by means of a full vary of movement is your new one-rep max.

Right here’s how the exercises look. Once more, all the odds are primarily based in your coaching max, not your one-rep max:

Switching Part

The switching section is a 2-week deload that offers you a relaxation from heavy squatting. 

This system doesn’t prescribe particular exercises through the switching section. As an alternative, it recommends that you simply use the time to concentrate on creating pace and energy.

Thus, if you wish to practice through the switching section, right here’s what I like to recommend:

• Do 2-to-3 exercises per week.
• Do 3-to-5 units of 1 lower-body train per exercise.
• Do 5 reps per set.
• Use workouts that develop lower-body energy, such because the energy clear, leap squat, and paused again squat.
• By no means carry greater than 70% of your coaching max.
• Full every rep as explosively as doable (whereas sustaining good kind).

Intense Cycle

In the course of the 4-week intense cycle, quantity and frequency lower to permit for larger coaching depth. In different phrases, you do fewer exercises, units, and reps per week, which lets you carry heavier weights.

To calculate your weights for the extreme cycle, take your new one-rep max (that you simply decided within the closing week of the bottom cycle) and multiply it by 0.9 to get your new coaching max, then calculate all of your coaching weights as a share of your coaching max.

For instance, in case your new one-rep max is 450 kilos, your new coaching max could be 405 kilos.

Thus, if this system calls so that you can carry 90% of your coaching max, you need to load the bar with 365 kilos.

Listed below are the exercises. As earlier than, all the proportion are primarily based in your coaching max:

Taper Week

The taper week is the ultimate week of the Smolov program. It includes two comparatively low-volume exercises, then one closing likelihood to check your one-rep max.

Listed below are the exercises. As at all times, base the odds in your coaching max:

FAQ 1: Does the Smolov squat program allow you to construct muscle?

Sure.

The Smolov program encourages you to progressively overload your muscular tissues by lifting heavier weights over time, which is the number-one driver of muscle progress.

That stated, Smolov isn’t the very best coaching program for individuals whose main aim is gaining muscle, particularly not if you wish to construct full-body muscle. For that, you’ll want a extra balanced program with a greater mixture of quantity, depth, and frequency and extra train selection, akin to my packages for women and men, Larger Leaner Stronger and Thinner Leaner Stronger. 

(Or if you happen to aren’t positive if Larger Leaner Stronger and Thinner Leaner Stronger are best for you or if one other power coaching program could be a greater match to your circumstances and targets, then take Legion Power Coaching Quiz, and in lower than a minute, you’ll know the right power coaching program for you. Click on right here to test it out.)

FAQ 2: How a lot does Smolov add to your squat?

It varies tremendously between weightlifters, however most individuals can count on so as to add between 40 and 100 kilos to their squat one-rep max in a single cycle assuming you optimize your eating regimen and restoration throughout this system. Like all program, you’ll be able to count on lowering returns from Smolov as you get stronger and stronger and inch towards your genetic potential for power and muscle achieve.

FAQ 3: What’s Smolov Jr.?

Smolov Jr. is a variation of the Smolov program modeled on the complete model’s base cycle. It’s well-liked as a result of it yields related outcomes to its larger brother, nevertheless it’s shorter and fewer demanding, making it extra doable for many weightlifters. 

FAQ 4: Must you do different workouts on the Smolov program?

Most Smolov squat program guides suggest that you simply stick solely to the squat throughout this system and go away another workouts for after you end. You actually simply squat.

Whereas this works properly, many individuals like so as to add “accent” work to make sure they don’t lose muscle in areas of the physique that aren’t educated by the squat, such because the higher again, chest, shoulders, and arms.

If that is so for you, the trick is to . . .

• Do as little additional accent train quantity as doable to keep your dimension and power.
• Do one accent train per exercise after you’ve completed your Smolov coaching. That’s all it takes to maintain your different physique elements from getting smaller and weaker.

With that in thoughts, right here’s what I like to recommend:

FAQ 5: Which dietary supplements ought to I take throughout Smolov?

You don’t must take any dietary supplements throughout Smolov, however the fitting ones will help.

The most effective dietary supplements for reinforcing your efficiency and restoration whilst you full the Smolov squat program are:

• 0.8-to-1.2 grams of protein per pound of physique weight per day. This supplies your physique with the “constructing blocks” it must construct and restore muscle tissue and allow you to get better out of your exercises. If you need a clear, handy, and scrumptious supply of protein, strive Whey+ or Casein+.
• 3-to-5 grams of creatine per day. It will enhance muscle and power achieve, enhance anaerobic endurance, and scale back muscle injury and soreness out of your pull exercises. If you need a 100% pure supply of creatine that additionally consists of two different substances that may assist enhance muscle progress and enhance restoration, strive Recharge.
• One serving of Pulse per day. Pulse is a 100% pure pre-workout drink that enhances power, temper, and focus; will increase power and endurance; and reduces fatigue. It’s also possible to get Pulse with caffeine or with out.

(And if you happen to’d like much more particular recommendation about which dietary supplements you need to take to succeed in your well being and health targets, take the Legion Complement Finder Quiz, and in lower than a minute, you’ll know precisely what dietary supplements are best for you. Click on right here to test it out.)

FAQ 6: What’s a Smolov calculator?

It’s a must to do a good quantity of quantity crunching to calculate your coaching weights on Smolov. If math isn’t your forte, this may be extra daunting than the squatting.

A Smolov calculator is an internet calculator that does the entire math for you. All you must do is plug in your one-rep max and it tells you the way a lot weight it is advisable to carry in each set of this system.