Smolov Squat & Smolov Jr. Bench Press Workouts: The Ultimate Guide. If you’re lamenting your lack of squat progress and are seeking a . However, if you’re ready, willing and able to go through 1. RM. You may have already heard of the Smolov squat routine and if you have, the following is a comprehensive guide that will enable you to learn more about the routine as well as mental and physical preparation and believe me, you will need it! This particular routine was developed by Sergey Smolov (hence the name) but was brought into the popular domain by Pavel . According to Pavel, either of the 2 x 4 week loading blocks contains more heavy squatting than normally found in a full year of training of the typical . The entire routine is 1. Weeks 1- 2 – Introductory . Full Smolov Squat Program CrossfitFor most lifters, this is the period that provides the most gains but persevere through the switching phase and the next 4 weeks of pain and you could see even greater rewards not to mention oak trees where your legs once were and a new- found ability to attack heavy training. On the vast majority of days, you will be at near maximum exertion and those with shoddy or average technique will be hit hard. For those with proficient technique, Smolov will serve to solidify it. Frequency: If you are a relative newcomer, you have not yet learned how to train at your full capacity and are still in a learning zone. To complete Smolov, you need to be inured to hard training to a certain degree and should be squatting relatively heavy weights twice a week at least. Making the jump from one hard session a week to four is too great a leap. Mentality: When you get to the real . If you have spent your training life following traditional cookie- cutter programs, the intensity of Smolov will blow you away and reduce you to a weeping wreck about a week into the base mesocycle. You will regularly be in a situation where it feels as if you are about to fail every single rep. Beginners and early intermediates lack the ability to push through such barriers. Additionally, the DOMS (muscle soreness) you get will test your desire to train. It is advisable to choose approximately 9. RM for reasons that are outlined later on. The purpose of the introductory microcycle is to prime your body for the assault that lies ahead. You will work up to 9. RM you have plugged in for this program before tackling the 4 week base mesocycle which could boost your existing 1. RM by 3. 0- 6. 0 pounds. Two weeks of . The intense mesocycle will yet again test your mettle and could give you another 2. Finally, you conclude the program which a one week tapering off period and a final max attempt to discover how many pounds Smolov has added to your squat.(In the following cycles, sets are written before reps and the percentage is added at the end. RM you are using for the program while 1. If you use 4. 00 pounds as your 1. RM, 6. 5% is 2. 60 pounds so you would be squatting 3 set of 8 reps at 2. It is best to round figures down rather than up.). Introductory Microcycle – Weeks 1- 2. Get ready for pain! Hey, I have been looking at the smolov training program. Can I do upper body lifting during the full Smolov Squat routine? This microcycle is used as preparation and really should not feel too heavy. You’ll squat 3 days on both weeks and the program is as follows: Week 1. Day 1 – 3 x 8 @ 6. Day 2 – Exactly the same as day 1. Day 3 – 4 x 5 @ 7. Is Smolov Squat Program good for Pitchers and Volk's video analysis? FULL LENGTH Version - Duration. Smolov Squat Motivation. 20 Rep Squat Routine (everyone do this atleast once) Strength Camp. 20 Rep Squat Program - Duration: 6:49. Lee Hayward 167,070 views. Veins' full Smolov Jr back squat program Share. The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss. I have added as much as 15kg on the Russian Squat Routine and 25kg on Smolov. Focus - Whichever squat program you. The big difference is it’s 1/5 as long and not nearly as taxing on. Smolov is a Russian Squat routine that will boost your Squat by up to 100lb in only 13 weeks, even if you’re a drug-free lifter like me. Smolov was designed by the. Smolov is every masochistic lifters favorite program. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. Week 2. Day 1 – 1 x 5 @ 8. Day 2 – 1 x 5 @ 8. Day 3 – 1 x 5 @ 8. It is important to note that during week one, you are to squat three days in a row. The next three days are dedicated to stretching your legs to speed up your recovery with lunges a good choice of exercise. During week 2, you can elect to have a rest day between sessions if you wish and Smolov also encourages explosive drills such as jumps that are to be performed after the squat session. After successfully completing the first base mesocycle week, you will be asked to add 2. If you get through this, you will be asked to add another 1. Week 3. Monday – 4 x 9@ 7. Wednesday - 5 x 7@ 7. Friday – 7 x 5@8. Saturday – 1. 0 x 3@ 8. Week 4. Monday – 4 x 9@7. Week 3. Wednesday - 5 x 7@ 7. Week 3. Friday – 7 x 5@8. Week 3. Saturday – 1. Week 3. Week 5. Monday – 4 x 9@7. Week 3. Wednesday - 5 x 7@ 7. Week 3. Friday – 7 x 5@8. Week 3. Saturday – 1. Week 3. Week 6. Monday & Wednesday – Rest. Friday – Work up to max single. Saturday – Work up to max single. Hopefully, you will understand why it is best to use a conservative 1. RM. By week 5 of Smolov, you will be hitting several PRs a session so you need to be ready. For example, if you use a 1. RM of 4. 00 pounds, you will squat 1. If you start failing sets in weeks 4 and 5, you’re well on your way to failing the program. Provided you follow the tips outlined later on in the article, you have an excellent chance of success. Smolov recommends dynamic effort squatting and it is best not to go above 6. RM. In fact, you may prefer to stay closer to 5. Some lifters like to follow Westside Barbell principles and box squat 1. Smolov also advocates negative squats which involve using a weight greater than your 1. RM but only concentrating on the descent. In other words, you unrack the bar, squat down slowly until the bar rests on preset safety bars and leave it. Other explosive exercises that can be performed include box jumps and deep squat jumps. This period should be little more than an active rest so listen to your body and don’t go overboard. This is 4 weeks of grinding difficulty and Smolov took it from I. Feduleyev, a Russian weightlifting coach who originally designed it as a loading block on its own. The intense mesocycle grinds people into dust and many lifters elect to focus solely on the base mesocycle for this reason. However, if you’re ready for it, an extra 2. Due to the extraordinarily difficult nature of this section, you should once again take 1. RM or else you will almost certainly fail. Simply put, 5 sets of 5 reps @ 9. RM just isn’t happening! If you get stuck, reduce the weights by 5% or more while keeping the same set/rep scheme. You will spend Monday- Saturday resting with a light session thrown in before you attempt your 1. RM on Sunday. If you are an experienced lifter with great recovery powers and a penchant for masochism, you could follow the Smolov final week plan: Monday – 1 x 3@ 7. Wednesday – 1 x 4@ 7. Sunday – Max attempt. However, it really is best if you rest up since you have pushed your body to its very limit in the previous 4 weeks. This means week 1. Wednesday – 1 x 4@ 7. Sunday – Max attempt. Preparing For (and Recovering From) a Smolov Session. It is common sense to warm up properly before any training session so if you’re one of those people that does a half- assed job, you need to stop what you’re doing and pay attention! A poor warm up means you greatly increase your chances of sustaining an injury given the intensity of Smolov. The most effective way to do this is of course through a protein shake. Consuming this food gives you amino acids and oils which help you power through the demanding sessions. Obviously, the caffeine gives you that extra kick you need. You can do 5 minutes on the treadmill or else you can jump rope before engaging in a dynamic warm up consisting of leg swings, high knees, shoulder cyclones, bodyweight squats and any other warm up exercise you want. Foam rolling is also an excellent idea following by some stretching for all areas of the body since the squat is the ultimate full body workout. This is not a necessity of course and you can avoid if you hate the idea of eating too much junk food but Smolov survivors claim it helps! After the session, immediately get some protein and trashy carbs before you even shower and have a proper meal within 6. Never neglect to warm down so this means more light cardio, foam rolling and stretching. If you forget to do this, the intense pain you feel the following day will serve as a reminder not to do so again! Regardless of your physical conditioning and training experience, you are about to go to war with the squat rack for 1. Generally, I would not recommend increasing calories to any major degree during a routine unless the weights stall. Anyone can simply . Normally, it is best to gradually increase calories as you get stronger to avoid unnecessary fat gain but Smolov is an exception. If you’re scared of losing your abs or don’t want to gain weight, forget about Smolov. You will fail miserably on this program if you don’t drastically increase your calorie intake. This is one of those rare periods where eating . Obviously, you need to continue eating good quality food but now, you can add pizza, chocolate cake, candy, peanut butter and other forms of assorted . Forget your 6- pack for the time being and besides, this routine will strengthen your whole body, abs included so you’ll actually look like someone who lifts. It should go without saying that sleep is a priority if you wish to succeed so tape those late night shows and go to bed! If you can manage 8 hours of good quality sleep a night, you greatly increase your chances of making it through Smolov in one piece. Cardio should consist of fast walking only and leave jogging/sprinting etc. Remember, a strength increase is the goal here so anything that potentially interferes with the mission must be ruthlessly cut out. Minimize Accessory Work. In this case, all exercises aside from the squat fall into the . Frankly, a couple of sessions will be enough to convince you to abandon accessory work but just in case you’re tempted, remember that it can impede recovery. Deadlifts are an absolute no- no and if you’re worried about that lift falling apart don’t be, because most lifters report an INCREASE in their deadlift despite not training it for months. If you must, add a bench session a week but keep it relatively light. Chin ups or pull ups can stay as your back workout staple while grip work is also okay but as we already said, you’ll probably just want to warm down and go home after most squat sessions. Those who have swallowed their pride and reduced their existing 1.
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