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Old 05-06-2010, 08:19 PM   #1
Ryan Arthur
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Join Date: Jun 2009
Posts: 3
Default Russian Squat Cycle

What is the "Russian Squat Cycle?" What are the pros and cons of the program?
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Old 05-07-2010, 12:51 AM   #2
Gavin Harrison
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Join Date: Feb 2008
Posts: 263

Probably either this: http://www.exrx.net/WeightTraining/W...Generator.html
Pros: Seems not to bad on volume
Cons: 6 week cycle, might be slow if you're a beginner
Not meant to be used continuously

Or Smolov.. http://www.ontariostrongman.ca/Resou...squatcycle.htm
Pros: works
Cons: volume may be high
wont be able to train other lifts as much if at all
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Old 05-08-2010, 01:54 AM   #3
Pete Gordon
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Posts: 87

Smolov kicks arse. If you elect to do it & finish it, you wont regret it.

If you do it, do things such as sn & cln pulls at a moderate weight.
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Old 05-09-2010, 11:33 AM   #4
Will Peterson
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Smolov does work, but if you have a solid max weigh on the exercise (back squat, but it can be adjusted for others) you will be doing very little other than recovering. I have never done the Russian squat cycle, but I do think this is an article of interest on the subject:


Also, if you do the Smolov cycle, do not underestimate the two "switching" weeks and the need for dynamic movements. I like the 50% 1RM doubles ala Westside combined with plyometrics and Oly lifts. I believe that this cycle can turn you into a grinder if you are not careful.
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Old 05-12-2010, 09:16 AM   #5
Keith Miller
Join Date: Apr 2009
Location: Phoenix, AZ
Posts: 130
Default Smolov cycle

I'm planning on running the Smolov cycle for back squats. I'm doing the second week of the introductory microcycle (3 days a week of 85% to 2x2, 3, 5 on each day). I'm doing light work on the Oly lifts and will start the Base Mesocycle next week. I'm only doing the Base Mesocycle and maxing out. I will be doing some moderate weight pulls from hang positions and overhead movements (jerks, presses, etc). Only 1-2 exercises in addition to the squats per day, and nothing too heavy or intense. I have a max of 147, but using 140 as my 1RM for the program. I'll let you all know how it goes.
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Old 05-12-2010, 11:55 AM   #6
Mark Fenner
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Posts: 165

You might find this useful:

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Old 05-16-2010, 06:17 AM   #7
Will Peterson
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Join Date: Apr 2010
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Good luck.

I really think that it is a great off season routine to bump your back squat. As you will find listed plenty of other places, increase your calories, increase you sleep, and be sure to keep up/ increase your soft tissue and flexibility work. There is a lot of stress put on the hips and all the small muscles involved through this volume of high 1RM percentages.
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Old 05-17-2010, 04:18 PM   #8
Keith Miller
Join Date: Apr 2009
Location: Phoenix, AZ
Posts: 130

Well, I looked at the thread you directed me to. However, since I'm not working, I'm going to try and do the Smolov as written. Only thing I might change would be extending it out a week and only squat 3x's per week MWF with a light power session on Sat. We'll see how this week pans out.
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Old 05-20-2010, 12:08 PM   #9
John P. Walsh
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This was one of the hardest things I ever did. After several attempts I learned to do nothing but squats during this cycle and to drop the weight 25%. I'd like to try it again and see how the body handles this at 45.
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Old 05-21-2010, 04:06 PM   #10
Dave Van Skike
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Location: PNW
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some of the magic of smolov may just be the increased frequency. could get your toes wet just upping the frequency of squatting to see how you fair after 2-3 weeks.
Practical Strength
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