Smolov program

Author: J | 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

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 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 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 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 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 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

Smolov Jr Calculator - 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

Program Overview - Smolov Squat Program

Than that, the calculations are fine and I absolutely love that I can enter the type of plates I have so that it takes the guessing game out. Solid! Program is good. Interface is trash. Sure, it gives you the program just as it should be, but the interface is just as bad as the rip-off’s. There is no way to complete a program while some days are unchecked and let’s keep it real sometimes we don’t do it all but wanna keep track of what we miss. Second it always forgets what your max and increment is. Super easy problems to fix but they’re still there. Simple. Clean. No annoying ad pop ups Does what it does. I haven't checked if the formula is accurate to the ones on the website but it shouldn't matter too differently. App Privacy The developer, Charles Vanderhoff, has not provided details about its privacy practices and handling of data to Apple. For more information, see the developer’s privacy policy. No Details Provided The developer will be required to provide privacy details when they submit their next app update. Information Seller Charles Vanderhoff Size 18.7 MB Category Health & Fitness Compatibility iPhone Requires iOS 9.0 or later. iPad Requires iPadOS 9.0 or later. iPod touch Requires iOS 9.0 or later. Mac Requires macOS 11.0 or later and a Mac with Apple M1 chip or later. Apple Vision Requires visionOS 1.0 or later. Copyright © 2017 Vandersoft Price Free In-App Purchases Smolov Pro $5.99 Developer Website App Support Privacy Policy Developer Website App Support Privacy Policy More By This Developer You Might Also Like. 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

Second week you will be squatting every other day (Monday, Wednesday, and Friday) with 80-85% of your max. At the end of week you must work up to one set of five with 80-85%. Although there has never been a set plan written out for week two, you may want to do something like this.DaySetsRepsPercentageMonday1580%Wednesday1582.5%Friday1585%As you can see the volume is nothing compared to week one, but the intensity of the work sets will get the job done. Again this is just a suggestion and you can format week two however you please as long as you hit that set of five with 80-85%. Smolov also wants us to include explosive drills for the introductory cycle consisting of jumps and Plyos (nothing to hard on the knees) that should be done after squatting.Base MesocycleNote:(When you add weight onto your percentage, it’s just the same weight you used last week plus the amount it says to add. Do not add on another 30 pounds the third week, instead add ten for a total of 30.)WeekMondayWednesdayFridaySaturday170%x9x475%x7x580%x5x785%x3x102(70% 20lbs)x9x4(75% 20lbs)x7x5(80% 20lbs)x5x7(85% 20lbs)x3x103(70% 30lbs)x9x4(75% 30lbs)x7x5(80% 30lbs)x5x7(85% 30lbs)x3x104RestRestwork up to a near max singlework up to a near max singleAs you can see you’ll be squatting four times a week working up to ten sets of a triple using 85% of your 1RM (one rep max). Smolov will give you a little break on week four to prepare you for working up to a new max, which you’ll use for the intense mesocycle. If you start