Web15 Nov 2024 · The five phases or blocks used in the Smolov program are as follows: Introductory Phase; Base Phase (Accumulation) Switching Phase; Intense Phase … WebThe Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. It is named after its creator, Sergey Smolov “the Russian Master …
Smolov Squat & Smolov Jr. Bench Press Workouts: …
Web24 Nov 2024 · The Smolov Squat Program consists of a routine that sustains for 13 weeks. It is further divided into 5 different phases. They are as follows:-Week 1-2 – Introductory … Web4 Dec 2024 · Smolov is broken down into five phases: Phase In – Weeks 1,2. Base Cycle – Weeks 3,4,5,6. Switching Phase – Weeks 7,8. Intense Cycle – Weeks 9,10,11,12. Taper – Week 13. Smolov Jr. Results. November 26th: I tested my Bench Press and my best was 115kg.; … Start with Page 1 if you need Basic Anatomy, Articles and Videos. Key Rules … Smolov Squat Program (13 weeks) December 4, 2024 Fraser_9to5 0. Smolov … This article covers Basic Anatomy, The Bicep Exercises, some Good Articles and … Smolov Squat Program (13 weeks) December 4, 2024 Fraser_9to5 0. Smolov … Starting Strength is a program written by experienced strength coach Mark … At 4 seconds for the lowering phase each set will take around 50-60 seconds. Rest … How Do I Squat Properly? It is very important that you have the right … flawlessnwa facebook
Another Russian Super Cycle - Dragon Door
WebThe Smolov squat program is broken into five phases: an introductory microcycle of two weeks, a four-week base cycle, a two-week switching phase, a four-week intense cycle, then a one-week taper before you finally … WebWEEK 7-8 – SWITCHING. Weeks 7 and 8 – This is a speed/deload phase done with light weights and explosive repetitions. Nothing over 65% during this phase. Rest up and recover. “The motto of the switching program is speed, and speed again.” – Sergey Smolov. WEEK 9-13 – INTENSE MESOCYCLE. Weeks 9-13 – Squats 3 days per week. WebTHE PROGRAM FORMAT 3 weeks progression- with smolov base mesocycle rep scheme 4x9@70%. 5x7@75% 7x5@80% 10x3@85% Add 20lbs the second week, add 10lbs third week. Max fourth week. RESULTS 405 Squat, and 425 Squat Youtube! Deadlift 535 smooth Youtube!, 545 grindy Youtube! 405 Squat felt smooth, 425 as you see in the video was … cheerson cx10wd 720p fpv footage