Smolov Squat Program

The Smolov Squat Cycle

I have read a little about this program and there just isn’t a lot of information on the net about it. It was created by Master of Sports S.Y. Smolov and as far as I can tell introduced widely to the US by Master of Sports Pavel Tasatsouline. That is not to say it wasn’t being done into the US prior to Pavel’s introduction but it seems like information before Pavel’s article is slim.

The cycle is intended to start during the off season and peak for a competition. This program is very taxing on overall work capacity but many lifters have noticed a tremendous gain in their squat performance as well as an increase in their deadlift after each mesocycle and after the completion of the whole program. I will also be working upper body pulling and pushing during this program so as to increase press and bench press.

During this program the only gear I will be using is a belt, neoprene knee sleeves, and my Incredible Hulk green Chucks. Starting bodyweight for me is 205 with a 1 rep squat max of 322.5. The work portion of the program I will be participating is broken down into four parts.

1. Base mesocycle – 4 weeks
2. Switching phase – 2 weeks
3. Intense mesocycle – 4 weeks
4. Taper – 1 week

The first step at this point is to identify your one rep squat max as this will be the basis for all your working sets during the first 4 week base mesocycle.

Base Mesocycle (sets are listed first so 4x9 w/70% would be 4 sets of 9 reps with 230# for me.)

Week 1:

Monday – 4X9 w/70%
Wednesday – 5X7 w/75%
Friday – 7X5 w/80%
Saturday – 10x3 w/85%

Week 2:

Monday – 4X9 w/70%+20#
Wednesday – 5X7 w/75%+20#
Friday – 7X5 w/80%+20#
Saturday – 10x3 w/85%+20#

Week 3:

Monday – 4X9 w/70%+30#
Wednesday – 5X7 w/75%+30#
Friday – 7X5 w/80%+30#
Saturday – 10x3 w/85%+30#

Week 4:

Rest with D.E. Squat work. Work towards establishing a NEW 1 rep squat max Thursday or Friday.

Switching Semi-mesocycle

The two week Switching semi-mesocycle is now focused on mental and physical recovery with the focus being Dynamic Effort squat work. The focus will be speed and explosiveness. Deep squat jumps, Box Squats, Box Jumps. “The motto of the switching program is speed, and speed again,” explains S. Smolov. I will probably continue witih the same training days of Monday, Wednesday, Friday, and Saturday. If I am in Palmer I will work with box squats, bands, and chains. All D.E. Work.

Loading Mesocycle

Following the first 6 weeks there is another 4 week mesocycle designed by coach I.M. Feduleyev. All of the percentages are based off of the NEW 1 R.M. that was set during the 4th week of the Base Mesocycle. During the 4 week Loading Cycle there will be a total of 134 lifts (44%) that will be in the 81-90% range with additional sets in the 95% range.

Week 1:

Monday – 65%x3, 75%x4, 85%X4, 85%X4, 85%X4, 85%X5
Wednesday – 60%x3, 70%x3, 80%x4, 90%x3, 85%x5, 85%x5
Saturday – 65%x4, 70%x4, 80%x4, 80%x4, 80%x4, 80%x4, 80%x4

Week 2:

Monday – 60%x4, 70%x4, 80%x4, 90%x3, 90%x4, 90%x4
Wednesday – 65%x3, 75%x3, 85%x3, 90%X3, 90%X3, 90%X3, 95%X3
Saturday – 65%x3, 75%x3, 85%x4, 90%x5, 90%x5, 90%x5, 90%x5

Week 3:

Monday – 60%x3, 70%x3, 80%x3, 90%x5, 90%x5, 90%x5, 90%x5, 90%x5
Wednesday – 60%x3, 70%x3, 80%x3, 95%x3, 95%x3
Saturday – 65%x3, 75%x3, 85%x3, 95%x3, 95%x3, 95%x3, 95%x3

Week 4:

Monday – 70%x3, 80%x4, 90%x5, 90%x5, 90%x5, 90%x5, 90%x5
Wednesday – 70%x3, 80%x3, 95%x3, 95%x3, 95%x3, 95%x3
Saturday – 75%x3, 90%x4, 80%x4, 80%x4, 80%x4, 80%x4

Taper Week

Rest Monday through Wednesday and establish a new 1 R.M. on Thursday or Friday.

Upon completing this program I will cycle back into the training as prescribed by Jason Brown at Matanuska Barbell using Olympic lifting, Powerlifting, and GPP techniques based on the Westside conjugate principals.