Smolov squat training program

Day 3 Lower Body -- 1 Yes. Day 5 Lower Body -- 1 Yes. Day 6 Upper Body -- 1 No. Day 6 Lower Body -- 1 Yes. Day 1 Upper Body -- 3 Yes. Day 3 Upper Body -- 3 Yes. Day 5 Upper Body -- 3 Yes. Day 6 Upper Body -- 3 Yes. Day 3 Lower Body -- 5 Yes. Day 3 Upper and Lower Body -- 6 Yes. Day 1 Lower Body -- 4 Yes. Day 3 Lower Body -- 2 Yes. Day 7 Lower Body -- 1 Yes. Related Articles. The cookies is used to store the user consent for the cookies in the category "Necessary".

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Improve Engine Through Technique. Do you think you could benefit from Monarch Training's Custom Programming? Sign up below! Team Programming. Online Programing. Smolov Squat Program Review The Smolov Squat program is mentioned daily in CrossFit boxes around the world when most people do not know what the program really is.

Phase In - Weeks 1 and 2 are spent prepping for the following weeks. Base Cycle - Weeks 3,4, and 5 accumulate a ton of volume by squatting 4 times a week. You then re-test your your 1RM in week 6. Switching Cycle - Weeks 7 and 8 are a bit of a deload utilizing squat negatives and olympic lifts. Intense Mesocycle - Weeks 9, 10, 11 and 12 focus on intensity by squatting 3 days a week. Week 13 is a retest and the last week of the program. Situations where it can be appropriate All programs can be appropriate given the right situation.