How do you program a Smolov?
The Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally max out.
Is it OK to bench 3 times a week?
So how many times per week should you bench press? Most powerlifters will train bench press 2-3 times per week. By doing this, you can gain sufficient practice with the bench press technique, as well as plan different training adaptations (strength, hypertrophy, power) on separate workouts.
How long is the Smolov bench program?
Program Overview Smolov Jr. is a 4 day per week program that extends over a period of 3 weeks.
Who created Smolov?
Sergey Smolov
It is named after its creator, Sergey Smolov “the Russian Master of Sports”. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. The four phases are: Phase In — A two-week phases that uses a variation of squats and lunges.
Is there a spreadsheet for the Smolov squat program?
Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Update:I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab).
What is Smolov routine?
Smolov routine is a mix of undualating periodization and block periodization. The importance of the starting two weeks is to familiarise yourself with the herculean base Mesocycle in which you are required to squat four times a week.
What does the Smolov base cycle look like?
Here are the sets, reps, and percentages used for each of the training sessions of the Smolov base cycle. The Smolov switching cycle consists of heavy squat negatives, power cleans, and box squats. It is included as a recovery week before the final intense mesocycle where the peaking will occur.
How much does the Smolov Jr Protocol Increase lifts?
Following the Smolov Jr protocol, many lifters have claimed a 15-30 lb increase on lifts like bench press and a 20-35 lb increase on Squats and Deadlifts (aka the bigger lifts).