TRAINING METHODS SERIES IV.

February 27, 2023
Posted by PHL International Kft.

The Russian Crouching Attack

We present a method developed by one of the cruelest trainers and Russian powerlifting coach SY Smolov , or rather a refined version of it, which already deserves the adjective "cruel" .

According to the original Smolov routine, it covers 4 (!) squatting days a week, with a total of 136 repetitions , with heavy weights.

Let 's digest this a little , then take a breath ( that's what awaits us, after all) and move on - most athletes would not be able to survive this .

The following "sweeter" , refined version looks like this :

Wed Wed Mon Thurs

1 70%x9x4• 75%x7x5

2 80%x5x7 85%x3x10

3 (70%+5kg)x9x4 (75%+5kg)x7x5

4 (80%+5kg)x5x7 (85%+5kg)x3x10

5 (70%+7.5kg)x9x4 (75%+7.5kg)x7x5

6 (80%+7.5kg)x5x7 (85%+7.5kg)x3x10

% 1RM x reps and x sets

Double the lifts if your 1RM is over 150kg.

The percentages are based on your current - not planned - maximum.

A little explanation for the table:

So, on consecutive training sessions , you will squat with 85% of your maximum 70, 75, 80, with a specific number of sets and repetitions .

Be careful not to confuse the numbers of the same food with the number of sets. Work at a slow, moderate pace , this is not a dynamic workout . As you can see in the table, you will return to 70% on the 5th workout, but by adding 5kg to the weight in between.

If your maximum weight (i.e. your 1RM) is , for example, 100kg, 70% of it is by definition 70kg, in this case you will work with 75kg on the 5th workout (not the 5th week !). By definition, according to the above, you follow the contents of the table.

The routine also repeats the same cycle of 4 exercises once more , so you will complete 3 cycles in total .

If you find it difficult to complete the prescribed number of repetitions, then take back some of them and do more sets, but try not to cover the entire system.

By the end of the program , you can be sure that you will achieve significant gains in strength and size , and needless to say, adequate protein intake, rest and regeneration are self - evident .