CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 05-17-2011, 05:56 PM   #1
Matthew A Reece
Member Matthew A Reece is offline
 
Profile:
Join Date: May 2011
Location: Lincolnton  NC
Posts: 4
Smolov routine

I am trying to improve my squats and doing the mainsite WODs isn't helping with this very much. I came across a Russian supercycle routine called the Smolov and am thinking about trying it. Has anyone here tried it? If so, what were your results?
  Reply With Quote
Old 05-17-2011, 06:00 PM   #2
Stu Christensen
Member Stu Christensen is offline
 
Profile:
Join Date: Apr 2009
Location: Saskatoon  SK Canada
Posts: 864
Re: Smolov routine

Quote:
Originally Posted by Matthew A Reece View Post
I am trying to improve my squats and doing the mainsite WODs isn't helping with this very much. I came across a Russian supercycle routine called the Smolov and am thinking about trying it. Has anyone here tried it? If so, what were your results?
I have personally done it. It works. BUT, if you plan on trying it, my advice is to not do anything else. At all. Period. It'll kick your butt, but it'll work.
  Reply With Quote
Old 05-17-2011, 06:31 PM   #3
Jason Halm
Member Jason Halm is offline
 
Jason Halm's Avatar
 
Profile:
Join Date: Aug 2008
Location: Bolingbrook  Illinois
Posts: 225
Re: Smolov routine

I did it a whiiiile ago, and it did work. But, I stopped after two and a half or three weeks because I just couldn't keep up.
  Reply With Quote
Old 05-17-2011, 08:38 PM   #4
Damon Stewart
Affiliate Damon Stewart is offline
 
Damon Stewart's Avatar
 
Profile:
Join Date: Jun 2005
Location: S Ogden  UT
Posts: 997
Re: Smolov routine

Google "Smolov Mark III." I did it last summer, and it was good. 5 weeks long instead the the regular Smolov.
__________________
http://WasatchCrossfit.com
  Reply With Quote
Old 05-18-2011, 08:15 AM   #5
John A. Smith
Member John A. Smith is offline
 
Profile:
Join Date: May 2011
Location: New York  NY
Posts: 156
Re: Smolov routine

I've read on numerous forums that the number you should plug into the smolov squat program calculator is 90-95% of your 1RM. Is that correct?
  Reply With Quote
Old 05-18-2011, 08:26 AM   #6
Shane Skowron
Member Shane Skowron is offline
 
Profile:
Join Date: Aug 2007
Location: Queens  NY
Posts: 3,800
Re: Smolov routine

I did the 3 week intro cycle for front squats. Made a PR the week after, and then a much bigger PR two weeks later.

So I think I went from 122kg to 138kg FS within 6 weeks or something.

Oh yeah, I was taking 10 minute rests in between some of the sets...

Last edited by Shane Skowron : 05-18-2011 at 08:29 AM.
  Reply With Quote
Old 05-18-2011, 10:22 AM   #7
Keith Miller
Member Keith Miller is offline
 
Profile:
Join Date: Jul 2009
Location: Lewisville  TX
Posts: 691
Re: Smolov routine

Smolov is no joke!! It is very tough, and I will second (or third) the recommendation of doing nothing else. The regular base meso cycle I did twice, and failed to make it to the end both times because I did too much other lifting (Oly lifts).

I then did Smolov JR for Front Squats and completed it, but got really sick right after and lost all gains. I would recommend the Russian Squat Routine if you want a good squat routine and still be able to do some other lifting!!
  Reply With Quote
Old 05-18-2011, 05:06 PM   #8
Pete Nadeau
Member Pete Nadeau is offline
 
Pete Nadeau's Avatar
 
Profile:
Join Date: Aug 2008
Location: El Paso  TX
Posts: 425
Re: Smolov routine

I would recommend the Russian Squat program if you want a good squat routine and still be able to do the daily WOD. My back squat went from 315 for 3 reps to 380 for 3 reps at the completion of the program. I did the Russian Squat program first then the main site WOD with modifications when needed
__________________
Honor Et Fidelite
Ętre pręt
  Reply With Quote
Old 05-18-2011, 08:10 PM   #9
John A. Smith
Member John A. Smith is offline
 
Profile:
Join Date: May 2011
Location: New York  NY
Posts: 156
Re: Smolov routine

Quote:
Originally Posted by Pete Nadeau View Post
I would recommend the Russian Squat program if you want a good squat routine and still be able to do the daily WOD. My back squat went from 315 for 3 reps to 380 for 3 reps at the completion of the program. I did the Russian Squat program first then the main site WOD with modifications when needed
Do you mean the 6 week Russian Squat program? http://www.exrx.net/WeightTraining/W...Generator.html (wfs)
  Reply With Quote
Old 05-18-2011, 08:12 PM   #10
Matthew A Reece
Member Matthew A Reece is offline
 
Profile:
Join Date: May 2011
Location: Lincolnton  NC
Posts: 4
Re: Smolov routine

I am going to try Smolov for back squat. I am thinking about doing it for bench press as well, since mainsite WODs neglect it with only a few exceptions and I can only bench about 230 lb at a BW of 215 lb. Is that too much exertion even though it is two different sets of muscles?
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
New routine Tom Rasquin Fitness 3 08-30-2009 09:49 AM
Smolov Squat Program & Crossfit Richard Vanmeerbeek Fitness 7 02-20-2008 07:37 AM
Doing Smolov Squat Program while on SS... Anyone ever tried it? Nicolas Castonguay Fitness 11 02-03-2008 08:12 AM
My New Routine Adam Burella Fitness 24 09-15-2005 07:14 PM
Smolov Squat cycle Steven Stackpole Exercises 13 05-03-2005 03:00 PM


All times are GMT -7. The time now is 10:25 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.