THE ROUTINE
The original Smolov training protocol was a 13-week programme involving a base mesocycle ( high volume , high frequency , moderate intensity phase ) and an intensity mesocycle ( lower volume with high intensity designed for peaking for a competition ). I ’ d only really recommend the base mesocycle for hypertrophy purposes as the intensity phase doesn ’ t supply the optimal volume for total leg development .
THE BASE MESOCYCLE GOES SOMETHING LIKE THIS : |
|
MONDAY |
WEDNESDAY |
FRIDAY |
SATURDAY |
WEEK1 |
70 % - 4x9 |
75 % - 5x7 |
80 % - 7x5 |
85 % - 10x3 |
WEEK2 |
70 % + 5kg - 4x9 |
75 % + 5kg - 5x7 |
80 % + 5kg - 7x5 |
85 % + 5kg - 10x3 |
WEEK3 |
70 % + 10kg - 4x9 |
75 % + 10kg - 5x7 |
80 % + 10kg - 7x5 |
85 % + 10kg - 10x3 |
* percentages based on your one rep max back squat , sets x reps .
That ’ s it . Just squats . Lots and lots of squats . You won ’ t look forward to your gym session – it will be gruelling and you ’ ll want to quit . At times you ’ ll probably want to throw up . The rewards will be worth it though . Very few squat routines can add more than 100lb ( 45kg ) to your max squats and put inches on your quads in a mere three weeks .
NUTRITION STRATEGIES
Smolov places your body under a huge amount of stress with the volume it demands so eating for optimal recovery is paramount to your success on this programme . First off , I wouldn ' t recommend trying out such a routine during a period of weight loss . I don ' t care how fantastic you think your recovery abilities are , you will not survive this routine without a surplus of calories , and a big surplus at that .
Trainees should be eating at least 1.2-1.5g of protein per pound of bodyweight and at least 500kcal over their estimated daily expenditure . More may be required as you progress through the programme . If you start to feel your recovery worsen or if you start to fail to meet the rep ranges of weight increases the programme demands then eat more . Keep the quality of calories high by consuming calorie-dense whole foods such as eggs , milk , natural peanut butter , wholegrain toast , and avocados , for example .
It is also a good idea to take full advantage of the heightened insulin sensitivity around this type of training . Discover cereal as a pre-workout meal , Vitargo or Highly Branched Cyclic Dextrins intra-workout , and sweets after a workout with a blend of whey and casein protein ( 60 / 40 in favour of whey ). Don ' t worry about fat gain as the blunt force trauma , glycogen loss and hormonal surge created by the squats primes you perfectly for optimal nutrient partitioning .
ACCESSORY WORK
I wouldn ' t advise any other form of strength exercise , other than squatting , during this three-week period as your body needs the rest to recover . Your upper body will not shrink : Smolov forces your upper body to support thousands of kilos of squatbased training volume each week . While this does not provide direct stimulation to the upper body it will provide the stimulus to prevent muscle atrophy for the duration of the routine , especially considering the abnormally high calorie diet .
If you must train anything else then I would , at the very most , recommend a few sets of chest presses , some lateral raises and a small amount of direct arm work . Don ' t perform any accessory back or leg work . Both muscle groups need the time to rest and recover from all the squatting and are insensitive in terms of both the energy required to perform them and the time required to heal them .
INJURY PREVENTION AND RECOVERY
This routine will hurt you and it will limit your recovery potential between sessions so you need to do everything in your power to stop it . Foam rolling and stretching are absolutely essential . At the very minimum you should be doing full body routines of both for at least 30 minutes ( combined time ). Focus should be on rolling and stretching the quads , hamstrings , gluteus , spinal erectors and hip flexors as these are the areas that suffer the most . Other recovery strategies like postworkout ice baths are fantastic additions but not overly critical . Do the basics well and you should be able to come in to each session feeling relatively fresh .
“ I WOULDN ’ T ADVISE ANY OTHER FORM OF STRENGTH EXERCISE , OTHER THAN SQUATTING , DURING THIS THREE-WEEK PERIOD AS YOUR BODY NEEDS THE REST TO RECOVER .”
EQUIPMENT
Wear the correct shoes for squatting ; either a heeled weightlifting shoe designed for squatting or a flat , stable shoe such as a Converse All Star . Both of these offer the support necessary for heavy squatting and can help improve form , prevent injuries and increase strength through better stability and movement patterns .
A weight belt is also a good idea . Yes , squatting without one is more manly initially , but by the beginning of week three you will be crying for one when your erectors and abdominals are wrecked . Belts help to limit this damage by stabilising the spine by increasing intra-abdominal pressure during the lift . This helps engage the core correctly , supports better posture during the lift and saves the lifter from spinal erector fatigue or pain .
There you go , the answer to your tracksuit pant-covered woes as prescribed by the strongest nation in the world . Give it your utmost efforts , train smart and treat Smolov training with the respect it demands , If you do you ' ll be rewarded by the best gains of your life , comrade . M . E
ABOUT THE AUTHOR : Rob Walker is a professional trainer , online coach and competitive strength athlete based out of Sandton , South Africa . He holds numerous Commonwealth and world powerlifting records and has represented South Africa on numerous occasions internationally .
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