> [!abstract] [[EMC.WEB]] > [TRAINHEROIC]() > EXERCISES FOCUS: > NUMBER OF WEEKS: > TOTAL WORKOUTS: > TYPE: > LEVEL: > STATUS: #UNDERCONSTRUCTION > COACH: [[Emil Lykkegaard Hansen]] For more info on programs see [[PROGRAM.99]] # Table of content 1. Introduction: 1. Brief overview of the Smolov strength conditioning program. 2. Background and Origin of Smolov: 1. When and where it was developed. 2. The principles behind its creation. 2. Detailed Overview of the Smolov Program: 1. The structure of the program. 2. Core concepts and methodologies. 3. Popularity of Smolov: 1. Reasons behind its popularity among athletes and fitness enthusiasts. 2. Testimonials and case studies demonstrating its success. 4. Advantages and Challenges of Smolov: 1. Effectiveness and benefits. 2. Potential risks and downsides. 3. Who it is best suited for and who might want to avoid it. 5. Conclusion: 1. Summary of key points. 2. Final thoughts on the significance and impact of the Smolov program. 6. The Program 1. Introductory Microcycle (2 weeks): This initial phase is designed to prepare the body for the intense workload to follow. During this phase, the athlete will perform multiple sets of squats at submaximal weights, gradually increasing the load and volume. The aim is to increase mobility, enhance muscle endurance, and prepare mentally for the strenuous work ahead. 2. Base Mesocycle (4 weeks): Often considered the most challenging part of the program, this phase involves squatting four days per week at high volumes and increasing intensity. The loads are calculated based on the athlete's maximum squat and are meant to push the lifter to their limits. The purpose of this phase is to overload the muscles, promoting strength and mass gains. 3. Switching Phase (2 weeks): After the grueling Base Mesocycle, the Switching Phase provides a period of active recovery. During this phase, the lifter incorporates speed work and explosive exercises to stimulate the central nervous system without causing further muscular strain. This phase serves as a bridge between the high-volume training of the Base Mesocycle and the high-intensity training of the Intense Mesocycle. 4. Intense Mesocycle (4 weeks): This final phase further ramps up the intensity while reducing the volume. Squat sessions are still performed multiple times per week, but the loads are even heavier, reaching up to 95-100% of the lifter's max. This phase is designed to translate the strength gains from the Base Mesocycle into peak powerlifting performance. 5. Taper (1 week): While not often listed as an official phase of the program, it's crucial to incorporate a taper or rest period after completing the Intense Mesocycle to allow the body to recover and adapt fully. During this time, lifters significantly reduce their training volume and intensity. # Introduction The world of strength training is characterized by an assortment of programs, each designed to maximize the potential of the human body. Among these various approaches, one stands out due to its intense focus and proven results - the Smolov Squat program. This Russian-developed program has earned a reputation among fitness enthusiasts and professional athletes alike for its ability to drastically enhance strength, particularly in powerlifting movements like the squat. However, the Smolov program is not for the faint-hearted; it demands a level of commitment, discipline, and mental fortitude that can be challenging, even for seasoned athletes. # Popularity of Smolov: The Smolov program is primarily designed for enhancing squat, but it's not uncommon for athletes to adapt its principles for bench presses and deadlifts. The full program spans over a grueling 13-week period, divided into distinct phases: the Introductory Microcycle, Base Mesocycle, Switching Phase, and Intense Mesocycle. Each phase has a specific focus and intensity level, with the program as a whole pushing the athlete through bouts of high-volume and high-intensity training. The Base Mesocycle, typically considered the most challenging phase, involves squatting four days a week with increasing weights, making the demand on mental and physical strength substantial. While daunting, the Smolov program's structure is methodically designed, with each phase serving as a stepping stone to the next, gradually conditioning the body to handle more substantial loads. # Advantages and Challenges of Smolov The Smolov program, while rigorous and demanding, offers considerable benefits for those who can withstand its intensity. First and foremost, it delivers substantial strength gains, particularly in squats, but potentially also in bench presses and deadlifts if the principles are appropriately adapted. Furthermore, it can foster mental toughness and discipline as athletes push through the high-volume workouts, an asset that extends beyond the gym. Despite these benefits, the Smolov program is not without its challenges and potential downsides. The intensity and volume of the program can increase the risk of injury, particularly if the individual is not already well-conditioned or does not pay sufficient attention to recovery and nutrition. It also requires a significant time commitment and may not be feasible for individuals with time constraints or other obligations. Lastly, the program's specificity and focus on squats may lead to imbalances if other exercises and muscle groups are neglected. # Conclusion The Smolov strength conditioning program, with its origins in Russian powerlifting circles, stands as a testament to the relentless pursuit of strength and physical prowess. Its meticulous design, intense demands, and undeniably impressive results have garnered a following from dedicated athletes worldwide. It's more than a training regimen—it's a journey of self-discipline, resilience, and personal growth. However, the Smolov program, despite its potential to deliver substantial strength gains, is not without its challenges. The high-intensity, high-volume nature of the program necessitates careful consideration of one's current fitness level, recovery ability, and time availability. As with any training regimen, it's not a one-size-fits-all solution. It demands respect, but for those who commit and endure, the Smolov program can serve as a remarkable tool in their strength-building arsenal. # The Program ## Introductory Microcycle (2 weeks): This initial phase is designed to prepare the body for the intense workload to follow. During this phase, the athlete will perform multiple sets of squats at submaximal weights, gradually increasing the load and volume. The aim is to increase mobility, enhance muscle endurance, and prepare mentally for the strenuous work ahead. Week 1 - Day 1: Squat 3 sets of 8 reps with 65% of your one-rep max (1RM) - Day 2: Squat 5 sets of 7 reps with 70% of 1RM - Day 3: Squat 7 sets of 5 reps with 75% of 1RM - Day 4: Squat 10 sets of 3 reps with 85% of 1RM Week 2 - Day 1: Squat 3 sets of 8 reps with 70% of 1RM - Day 2: Squat 5 sets of 7 reps with 75% of 1RM - Day 3: Squat 7 sets of 5 reps with 80% of 1RM - Day 4: Squat 10 sets of 3 reps with 90% of 1RM Each session should start with a thorough warm-up and end with a cool-down period. Also, it's recommended to work on mobility and flexibility exercises throughout the program to reduce the risk of injuries and enhance performance. The load percentages are derived from your current 1RM, so it's essential to have a reliable figure for that before starting the program. During the Introductory Microcycle, the goal is to prepare your body and mind for the higher volume and intensity to come in the following phases, rather than to push to complete failure. The most important thing during this period is to pay close attention to your form and listen to your body. Any signs of excessive fatigue or any pain should be taken seriously. If you're unable to complete the prescribed sets and reps with good form, it's better to reduce the load and prioritize quality over quantity. ## Base Mesocycle (4 weeks): Often considered the most challenging part of the program, this phase involves squatting four days per week at high volumes and increasing intensity. The loads are calculated based on the athlete's maximum squat and are meant to push the lifter to their limits. The purpose of this phase is to overload the muscles, promoting strength and mass gains. As with the previous phase, make sure to consult with a fitness professional before starting, listen to your body, and adjust as necessary. Week 1 - Day 1: Squat 4 sets of 9 reps with 70% of your 1RM - Day 2: Squat 5 sets of 7 reps with 75% of 1RM - Day 3: Squat 7 sets of 5 reps with 80% of 1RM - Day 4: Squat 10 sets of 3 reps with 85% of 1RM Week 2 Add 2.5 to 5 kg to your [[1-REP-MAX.WORKING-MAX]] - Day 1: Squat 4 sets of 9 reps with 70% of 1RM - Day 2: Squat 5 sets of 7 reps with 75% of 1RM - Day 3: Squat 7 sets of 5 reps with 80% of 1RM - Day 4: Squat 10 sets of 3 reps with 85% of 1RM Week 3 Add 2.5 to 5 kg to your [[1-REP-MAX.WORKING-MAX]] - Day 1: Squat 4 sets of 9 reps with 70% of 1RM - Day 2: Squat 5 sets of 7 reps with 75% of 1RM - Day 3: Squat 7 sets of 5 reps with 80% of 1RM - Day 4: Squat 10 sets of 3 reps with 85% of 1RM **Week 4 (Testing Week)** - Day 1: Attempt a new squat 1RM - Day 2: Rest - Day 3: Attempt a new squat 1RM - Day 4: Rest The Base Mesocycle is extremely high-volume, and recovery is essential during this phase. Listen to your body and take care of your nutrition and sleep. The intensity and volume increase from the first week to the second by adding weight to the lifts, and the third week serves as an active recovery week before you test your new 1RM in the fourth week. As always, the priority should be on maintaining good form to prevent injuries. Remember, everyone's body responds differently to training stimuli. If you feel the added weight in the second week is too aggressive, feel free to adjust accordingly. The goal is to increase strength, not invite injury. ## Switching Phase (2 weeks): After the grueling Base Mesocycle, the Switching Phase provides a period of active recovery. During this phase, the lifter incorporates speed work and explosive exercises to stimulate the central nervous system without causing further muscular strain. This phase serves as a bridge between the high-volume training of the Base Mesocycle and the high-intensity training of the Intense Mesocycle. **Week 1 and Week 2** - Day 1: Light plyometric exercises or dynamic effort squats (50% of 1RM for 8 sets of 3 reps with maximum speed) - Day 2: Rest or light cardio - Day 3: Light plyometric exercises or dynamic effort squats (50% of 1RM for 8 sets of 3 reps with maximum speed) - Day 4: Rest or light cardio The focus during the Switching Phase is on speed and explosiveness, not heavy loads. The aim is to stimulate your central nervous system without causing significant muscular strain. It's a time to rest and recover, while staying active and maintaining your mobility and flexibility. Light plyometric exercises might include box jumps, jump squats, or other forms of jumping exercises. If you choose to do dynamic effort squats, these should be performed with maximum speed in the concentric phase (standing up from the squat) while controlling the eccentric phase (lowering into the squat). Please note that the above is a rough guideline and the actual activities you choose during this phase can be adjusted based on your fitness level and recovery status. Always consult with a fitness professional before starting a new phase or if you are unsure about any exercises. ## Intense Mesocycle (4 weeks): This final phase further ramps up the intensity while reducing the volume. Squat sessions are still performed multiple times per week, but the loads are even heavier, reaching up to 95-100% of the lifter's max. This phase is designed to translate the strength gains from the Base Mesocycle into peak powerlifting performance. **Week 1** - Day 1: Squat 3 sets of 4 reps at 80% of your 1RM; Squat 1 set of 3 reps at 85% of 1RM; Squat 2 sets of 2 reps at 90% of 1RM; Squat 1 set of 1 rep at 95% of 1RM - Day 3: Squat 4 sets of 4 reps at 80% of 1RM - Day 5: Squat 4 sets of 4 reps at 80% of 1RM; Squat 1 set of 3 reps at 85% of 1RM; Squat 2 sets of 2 reps at 90% of 1RM **Week 2** - Day 1: Squat 1 set of 4 reps at 85% of 1RM; Squat 1 set of 3 reps at 90% of 1RM; Squat 4 sets of 2 reps at 95% of 1RM - Day 3: Squat 4 sets of 4 reps at 80% of 1RM - Day 5: Squat 1 set of 4 reps at 85% of 1RM; Squat 1 set of 3 reps at 90% of 1RM; Squat 4 sets of 2 reps at 95% of 1RM **Week 3** - Day 1: Squat 1 set of 5 reps at 80% of 1RM; Squat 2 sets of 4 reps at 85% of 1RM; Squat 2 sets of 3 reps at 90% of 1RM; Squat 1 set of 2 reps at 95% of 1RM - Day 3: Squat 4 sets of 4 reps at 80% of 1RM - Day 5: Squat 1 set of 5 reps at 80% of 1RM; Squat 2 sets of 4 reps at 85% of 1RM; Squat 2 sets of 3 reps at 90% of 1RM; Squat 1 set of 2 reps at 95% of 1RM **Week 4** - Day 1: Squat 1 set of 3 reps at 90% of 1RM; Squat 1 set of 4 reps at 95% of 1RM; Squat 3 sets of 4 reps at 100% of 1RM; Squat 1 set of 3 reps at 105% of 1RM - Day 3: Squat 4 sets of 4 reps at 80% of 1RM - Day 5: Squat 1 set of 3 reps at 90% of 1RM; Squat 1 set of 4 reps at 95% of 1RM; Squat 3 sets of 4 reps at 100% of 1RM; Squat 1 set of 3 reps at 105% of 1RM ## Taper (1 week): While not often listed as an official phase of the program, it's crucial to incorporate a taper or rest period after completing the Intense Mesocycle to allow the body to recover and adapt fully. During this time, lifters significantly reduce their training volume and intensity. **Week 1** - Day 1: Rest or light cardio - Day 2: Squat 2 sets of 5 reps at 50% of your 1RM - Day 3: Rest or light cardio - Day 4: Squat 2 sets of 5 reps at 50% of your 1RM - Day 5: Rest or light cardio - Day 6: Rest or light cardio - Day 7: Rest During this week, it's critical to focus on recovery. This includes quality sleep, good nutrition, hydration, and potentially some active recovery activities like light cardio, stretching, or mobility work. This is not the time to push your body, but rather allow it to heal and reap the benefits of the intense training from the previous weeks. # Final notes. Remember, the Smolov squat program is a highly intensive program that requires a considerable commitment, both in terms of time and physical effort. Always ensure that you're physically and mentally ready for such a program, and don't hesitate to consult with me to guide you through safely and effectively. I hope the above information could provide you with enough information to see if the program is for you, please reach out to me if you have notes, questions etc. [-\M/-](https://www.facebook.com/emillykkegaard.hansen) > [!abstract] #SYSTEM/VERSION > 1. [[230605]] ## REVIEW - [ ] REVIEW 🔁 every 222 days 📅 2023-01-0?