Start with this training program if you've never lifted weights before, never did the main exercises, or haven't lifted weights in a long time. It consists of 18 training sessions. My answer to you is to not stop as long as you are making gains. Stop using old school spreadsheets and print out. If you have experience lifting weights, start with this program instead of Stronglifts 55. Switching Phase - Weeks 7,8. 5 minutes of stretching. The Russian Squat Assault is a milder version of the Smolov squat base mesocycle. Squat - Russian Squat Program Overhead Press - 5/3/1 (Heavy) Deadlift - Progressive Range of Motion Kettlebell Push Up 6xFailure Bent Over Row 6x8-10-12 Leg Raises 6xFailure Bicep Curls 5x10 Overhead Tricep Extensions 5x10 Back Extensions 5x10 Calf Raises 5xFailure Day 2 Squat - Russian Squat Program Overhead Press 6x10-15 (Light) If you don't know your 1RM max, I recommend you guess on the low side. Madcow 55. Stronglifts 55. It can be found (along with a ton of other great stuff) in Pavel's book, Beyond Bodybuilding. Here's how it looks: Workout 1 (Heavy): 3 x [1, 2, 3] reps. Three ladders of one, two, and three reps, for a total of 18 repetitions with a medium-heavy weight, and you're done for today. It involves squatting. Day 5 - Bench Workout #2. His best back squat was 300 kgs x 2; power clean 235 kgs; and, snatch from blocks - 215 kgs. This stretches the Smolov base mesocycle out to . Simply type in your current 1-repetition maximum into the space below, then click on the "generate program" button. (Note that if you are following this . How many of you would love to put 100 lbs on your squat in just 3 months? The Smolov involves thirteen weeks of squatting, broken down into four specific cycles. It is an intense program, and hence you must not consider it running back to back. Add 5 lbs. 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. The following nine brings the volume down while heading towards a new 1RM on your . Take your current 1RM and subtract 20% from it. numerous rivals have since emerged, including the smolov programme (a torturous routine that spans 13 weeks of super-heavy squats); westside barbell conjugate method (two squat days a week - the. Comrades, I have used the following routine to increase my deadlift from 525 to 555 in 6 weeks. Here's how it works. I have been training with weights for over 15 years but only seriously for about 10 years. Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine ), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet. Squat the bar for 15 reps. Rest one minute after this and every other warm up set. He has never heard of a "Russian Squat Routine", and he personally, never followed a special program of squatting, specifically to increase his squat results (24). A famous Russian powerlifting coach, Boris led his athletes to victory across multiple international and world stages. Collectively, his students have amassed dozens of medals, championship placings, and records. Instead of high volume squatting four times per week per Smolov, which would be overkill for many, you only squat twice. For a given session, you'll either do front or back squats, but not both. There are two versions of this program attached: original and masters. Smolov is broken down into five phases: Phase In - Weeks 1,2. Day 1: Squat and Deadlift (1) Exercise: Volume: Squats: Workout 1: Deadlift: Workout 1: Seated Cable Rows: 4 x . Without a doubt, squats are the most important assistance exercise. You alternate between a moderately heavy workout where you lift 80 % of your 1RM for six sets of two reps and one workout that gets progressively heavier. Chances are that a lot of you have heard of the 20-rep squat program at some point along the line. The Russian squat program is a 6-week squat training program aimed at improving your overall muscle strength and lifting capability. Russian Squat Routine Advice. Day 4 - Squat Workout #2. Enter Your Current Maximum Here => Step 2. The 6-week Russian bench press program is an ideal program for peaking up for a powerlifting meet. Every successive training session you add 5-10 lbs . Day 7 - Off. Squat a light weight for 10 reps. per 4 week cycle for lower body lifts that include the deadlift and back squat. Hi guys, I'm considering giving the RSR a go, however I'm not sure how to structure it around the rest of my training. Smolov Squat Program. Learn how the Russians built their leg strength to dominate weightlifting in the late 70's.Support the channel on Patreon:https://www.patreon.com/zacktelande. More weight over time means increased stimulus, forcing your body to adapt and develop. As a result, many top strength sport athletes are Russian. . The resulting exercise program is intended to increase strength, not mass. (nicknamed the "Russian Master of Sports) was a brutal 13-week training program designed to boost the back Squat by 100lbs . In sessions 10-18 the volume is reduced and the intensity is slowly ramped up. It includes both front and back squats, with an emphasis on front squats. You're going to get better at lifting 92.5% of your max. Taper - Week 13. You do one set of 20 reps of the squat, plus a few other exercises. Squat 5x5 @ 205lbs, 1 min between sets; Accessory 1; Accessory 2; The Bottom Line. The Russian squat program is a 6-week squat training program aimed at improving your overall muscle strength and lifting capability. ( NOTE: This program can be VERY difficult to complete) First three weeks comprise of 9 sessions of progressively increasing volume with lifting the same weight for each session. This will be your 1RM for the program. dan81 October 27, 2010, 10:09am #1. The original squat program article says that you should do 105% of your entry max at the end. Don't miss: Russian Squat Program Extended Russian Power Routine Spreadsheet Smolov Squat Program This program is intended for the intermediate and beginner (6-12 months on a training program) lifter seeking to break a plateau or to safely train for a one-rep-max squat while building base strength. January 2015 Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. This should not be used as your only squatting or pressing program over an extended period of time. Russian Squat Program Also called the "Soviet Squat Routine," this is one of the more common squat programs used by Olympic lifting coaches in the past decade or so. There are other popular squat workouts also derived from old Soviet / Eastern Bloc programming that make similar claims, but most are almost too taxing in that very few trainees are able to actually complete the program without . Here is what a typical Poliquin cluster set looks like: Step #1: Perform your 1st rep, rack the weight, rest 15 seconds. This is a high volume cycle and should only be used for people who respond well to high volume. You can use this program generator to help design your squatting or pressing (i.e. Since there is no clear pattern in this cycle, I ended up doing the sessions Sunday, Tuesday, and Thursday. Incidentally, it's likely you're still a newb if you can't guess your 1RM with a high level of accuracy. The original name of this program was 'the Russian Squat Program', and I just replaced the squat with the deadlift. Rest as long as you need to between sets. Bigger Stronger Leaner Powerlifting & Strength Sports. The first nine sessions have you progressively lift more volume while maintaining a load at 80% of your 1RM. The Russian squat routine is a 6 week squat programme that follows 9 sessions of progressively lifting more volume with 80% of your max and then the following 9 sessions are tapering towards a new max allowing you to realise the volume work you have out in. The Tim Swords' squat program is 7-weeks long and has you squatting three days per week. The Smolov Bench Program came from the famous Smolov Squat program, which has been advertised as the program that can put 100 lbs on your squat in less than 13 weeks. "Russian" Strength Program Generator. You squat three times a week, and every other session is a 6x2 at 80% of your training max; these sessions are recovery sessions and will be referred to by this name for the rest of the review. The Russian Squat program is a routine designed to increase your squat 1RM (one rep max) by at least 5% in six weeks. Here is how I would run it. Smolov is the number one app for calculating, tracking , and logging your Smolov Squat Program workouts. Now that I've got you hooked, let's talk about the Smolov Bench Program. December 23, 2002 03:28 PM. What Is Russian Squat Program per 4 week cycle for upper body lifts that include the bench press and the overhead press. Intense Cycle - Weeks 9,10,11,12. Register free premium 60 different training programs with new ones added regularly Guaranteed response to posted questions from a coach Programs available in web, text and Excel spreadsheet format It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. During the first 9 sessions the weight is being held constant and the volume is increased. The first three weeks are built on increasing volume 80% by adding a rep to each non-recovery session. Step #4: Perform your 4th rep, rack the weight, rest 15 seconds. strength exercises) workout routines. . This app will automatically calculate the weights at specific reps and sets that you should use based on the 13 week Smolov Squat program. Over the years, their athletes have greatly benefited from ground-breaking training methods devised by Russian professors and sports scientists. When the number of reps you can perform at 92.5% of your max goes up, so does your max. The Russian Squat Routine is a six-week-long training program, where you train three times per week. Easily keep track of your workouts each week as you . W1 Session 1: FS 62 reps W1 Session 2: BS 63 reps W1 Session 3: FS . Switch to this program once you're stuck/bored with Stronglifts 55. The Russian program that delivers maximum results in minimal time. Because you are targeting three major lifts twice a week, there is no "easy way" to program this split. Base Cycle - Weeks 3,4,5,6. For example, if your best 1RM squat is 150kg, subtract 30kg and your 1RM for the Master's Russian Squat Routine is 120kg. It peaks up your bench press for a specified period of time. The main aim of the 20 squats program is to gain size and strength across the entire body, triggering hypertrophy (growth) through progressive overload. If you think in pounds then you obviously need to change these values to 20 and 10 respectively In Base Week 4 you test your 1RM and then then plug in your new number in the other green cell labeled "New 1RM" First three weeks comprise of 9 sessions of progressively increasing volume with lifting the same weight for each session. Russian Squat Program - Also called the "Soviet Squat Routine," this is one of the more common squat programs used by Olympic lifting coaches in the past decade or so. It is extended from the 6 week Russian Squat Routine to allow for more recovery since the lifter will be lifting at high intensity for squat, bench press, and deadlift. Stretch everything out - even the upper body. Day 3 - Off. This weight generally is 80% of your 1 rep max. While training these athletes, he began to develop a series of routines based around the powerlifters he was coaching 1-on-1. 5 minute walk on treadmill at 3.0 mph and at least a 8% incline so your hips, glutes, and hamstrings are being warmed up as well. Step #2: Perform your 2nd rep, rack the weight, rest 15 seconds. Week 1. Russian Squat Program. This is a simple training cycle based on the so-called Russian squat cycle that works toward testing a max back squat at the end of week 6. The Russian Squat routine is a fairly well known and popular 6 week peaking phase for squats, however it shares some problems with programmes like smolov it's pretty hard to train other heavy lifts if your doing an intense squatting cycle 3-4x a week. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. The theme of this program is simple. Every session that you squat, you will add 2.5kg to the bar, which amounts to a 7.5kg a week increase. Day 1 - Squat and Deadlift Workout #1. The Russian Squat Program, also known in some circles as the "Soviet Squat Routine," incorporates Squat, Bench, Deadlift, and Back Extension, however, you could choose to complete the squats. The Russian Squat Program (aka Russian Squat Routine or RSR) is a tough peaking program that will assist to enhance maximum strength when training for a meet, whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine). For kg the original program calls for a 10kg increase on Base Week 2 and a 5kg increase for the week after (Base 3). It involves squatting three days per week for six weeks, and every other session is based around 6 sets of 2 at a standard weight throughout the program. The following squat program is built on the first three weeks of the Russian Squat Program/Generator but incorporating both front squats and back squats in the same cycle. Print out the resulting document and follow the repetition and weight scheme exactly. When applied correctly, most lifters can expect a strength gain of around 100 pounds on their squata little less or . Step 1. It is an old-school approach to putting on size that was common a few decades ago when men were men and drugs were unavailable. Imagine that, but for your bench. This is a no-nonsense program (found in the 1976 USSR weightlifting yearbook) in which you squat three days a week, for six weeks. Example Program Workouts. In today's video we take a look at the Russian Squat Program and I give my honest opinion and results after running it.Zack Telander original video here:http. Day 2 - Bench Workout #1. It hit popularity in 2001, when published by Pavel Tsatsouline in an issue of Powerlifting USA, and has come to the attention of many since then. This routine was originally developed by Sergey Smolov, the Russian Master of Sports.
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