Smolov. The name alone strikes fear in the hearts of many lifters. Sergey Smolov, “the Russian Master of Sports” created one of the most difficult squat routines in existence. Some consider the Eastern Bloc methods too harsh and extreme for Western athletes.
With tears in their eyes they plead with lifters attempting Russian methods…
“You can’t do those methods without steroids!”
“Your CNS will fry!”
They may have a point. There’s just one thing…
Lifters who complete the routine are posting gains of 100 lbs on their squat in 13 weeks.
That’s at least worth a closer look. And what do you see when you look at the program?
- Back to back days of squatting.
- Volume so brutal you think you read it wrong.
- A program so long you’ll be the strongest person in the retirement home by the time you’re done.
There has to be a way to cram some of that into a shorter time frame while still providing good results.
Fortunately, there’s Smolov Jr.
Torn from the side of the original Smolov program is a condensed, 3 week version, Smolov Jr.
Smolov Jr. has you squatting Monday, Wednesday, Friday, and Saturday.
Monday – 6 sets of 6 @70% of 1RM
Wednesday – 7 sets of 5 @75% of 1RM
Friday – 8 sets of 4 @80% of 1RM
Saturday – 10 sets of 3 @85% of 1RM
On the second week, ad 5 to 10 lbs to what you were lifting before.
On the third week ad, 10 to 20 lbs.
That’s it. Simple, brutal, and effective.
For some extra awesome, rest one week and then repeat Smolov Jr.