Smolov Squat Program
The Smolov Squat Program is an extremely intense 13 week program that is designed to help you bust through squat plateaus.
However, the Smolov Squat Program is not for the faint of heart. It is a very aggressive program that might not be right for you. In this article, we will discuss this program in more detail so you can determine if it is the right fit for you.
What does the Program Entail?
With this program, you will be back squatting up to four times per week for 13 weeks before testing your squat 1 rep max.
This program starts with a two week introductory cycle, a four week base cycle, a two week transition phase, a four week intensity phase and then a one week taper before you test a new squat max.
With this program, you are expected to stick to squatting only and refrain from performing any other exercises.
You should not start this program without a large base of squatting experience. Honestly, this program is only recommended to those who have already trained the back squat for a long time but have not shown any improvement in a while.
Providing the whole Smolov Squat Program is beyond the scope of this article. However, you will be squatting about three to four times per week. You will be working with a variety of rep ranges. Some days you will work with lighter weights and higher reps, while other days you will work with heavier weights and lower reps. As you work through the program you will add more volume.
Oddly enough, you are given a two week break from squats during the transition phase in week 8. During this time, you can choose active recovery or easy weight training. However, you are supposed to rest up because the next few weeks will hammer the squat.
After that two week break, you will go back to squatting 3-4 times per week until week 12. You are given another rest week with low training volume in week 12.
You are supposed to test out your new 1 rep max during week 13. The goal is to increase your 1 rep max substantially with this program.
Smolov Squat Program Accessory Work
During Smolov, you are not supposed to do any accessory work. This is due to the intensity of the program.
However, you may do some different movements during the two week transition phase (Week 8-9).
Many athletes do choose to modify the routine to allow for more variety. While this is not true to Smolov’s design, some people find the program too restrictive.
Rest and Recovery
During Smolov, you are supposed to rest fully between sets. You may need to rest between 3 and 8 minutes between sets depending on your strength and fitness level.
If you attempt this program, you should also aim to get plenty of sleep and recovery.
Additionally, you want to keep your other training to an absolute minimum.
If you expect to survive this program, you should be making your recovery a priority.
Finally, you should also aim to eat enough during this program. You may need to add a couple hundred extra calories per day to recover from the program. Of course, you should still monitor your bodyweight and not let yourself get completely out of shape.
Smolov Squat Program Results
What kind of results should you expect with this program?
It is difficult to say what kind of improvements you will make to your squat strength, if you even survive this program.
Hopefully you will put 10-50 pounds on your squat. However, some athletes might not make any improvements with this program. Everyone responds differently to training and this program might be great for some but not so great for others.
Advantages of this Squat Program
This type of program forces athletes to work hard and prioritize their efforts into a single focus.
However, this type of program also has a lot of drawbacks.
This program is extremely specific and not suitable for most athletes, especially those who have been training fewer than 10 years. This squat program is not well-rounded. If you follow the program how it is designed to be done, you will be squatting only. You could lose all your gains in the deadlift, bench press and other lifts if you do not practice them. You could also lose strength that could benefit your squat in the long run. And by only performing squats, you increase the chances of repetitive motion injuries. Additionally, this program might not be a great choice for long-term progress. Your body might not be ready for huge improvements in squat strength in such a short time period. With such a squat-focused training program, your strength might improve beyond what your body can handle. You might get so strong yet not have developed your tendons and joints enough to handle your new squat strength. Moreover, Smolov provides little flexibility for bad days. You might miss lifts because you are working so close to your limits. Maybe your squat reps will get sloppy. This puts you at a higher risk of injury, and does nothing to enhance your technique. You probably should not be working this close to failure. And finally, this program is unrealistic. On this program, you are supposed to add 10 pounds to your estimated one rep max three weeks in a row. Even with an extreme program, it is unlikely that experienced natural athletes will make these kind of weekly improvements! Honestly, Smolov probably has more disadvantages than advantages for the average athlete. Even proficient squatters would be better served by a more well-rounded program. What do you think about Smolov? Let me know in the comments below!Smolov is Too Specific
Smolov is too Short-Term Focused
Smolov is Rigid
Smolov is Unrealistic
Should You Do Smolov?
