The Smolov squat program is an intense Russian strength training protocol designed by Sergey Smolov to increase your squat strength dramatically over 13 weeks. Many powerlifters report gaining 30-70 pounds (13-32 kg) on their squat after completing this program. Due to its extreme volume and intensity, the Smolov program should only be attempted by intermediate to advanced lifters with proper technique and a solid strength foundation.
Why Choose Smolov for Powerlifting?
The Smolov program works through strategic application of overload principles, varying volume and intensity to push beyond plateaus. Unlike other powerlifting programs, Smolov specifically targets the squat with extremely high frequency training (up to 4 times per week), making it an excellent choice for lifters who need to bring up their squat relative to other lifts. Many competitive powerlifters use Smolov in their off-season to build a stronger foundation for competition preparation.
Complete Smolov Program Structure
| Phase | Duration | Purpose | Structure |
|---|---|---|---|
| Introductory Microcycle | 2 weeks | Prepare body for high volume | 6×6 progressively increasing intensity |
| Base Mesocycle | 4 weeks | Build work capacity | 4 sessions/week, each with unique set/rep scheme |
| Switching Phase | 2 weeks | Recovery and adaptation | Light technique work and active recovery |
| Intense Mesocycle | 4 weeks | Maximize strength gains | 4 sessions/week with higher intensities |
| Taper | 1 week | Prepare for maximal testing | Light recovery sessions |
Smolov Jr. - The Popular Abbreviated Version
For lifters who find the full 13-week program too demanding, Smolov Jr. consists of just the 4-week Base Mesocycle. This condensed program is frequently used to boost bench press or squat strength quickly. Many powerlifters run Smolov Jr. multiple times throughout the year for specific lifts needing improvement.
Tips for Smolov Program Success
- Nutrition: Increase caloric intake with emphasis on protein (1.8-2.2g per kg of bodyweight) and carbohydrates to fuel recovery
- Recovery: Aim for 8-9 hours of sleep nightly; consider massage, contrast baths, and other recovery modalities
- Supplementation: Creatine (5g daily), protein supplementation, and joint support supplements can be beneficial
- Assistance work: Minimize other lower body work but maintain some upper body training for balance
- Form check: Have your squat technique evaluated by a coach before beginning to prevent injury
- Conservative 1RM: Use 90-95% of your true 1RM for calculations to ensure completion
- Flexibility: Listen to your body and be willing to modify or take an extra rest day if needed
Who Should NOT Run Smolov
The Smolov program is not suitable for beginners, those with existing injuries, athletes in-season for other sports, or those unable to commit to the significant recovery demands. If you're unsure if Smolov is right for you, consult with a qualified strength coach who can assess your readiness.
Frequently Asked Questions About Smolov
How much can I expect to add to my squat with Smolov?
Most lifters report gains of 30-70 pounds (13-32 kg) on their squat after completing the full 13-week Smolov program. Results vary based on training experience, nutritional support, recovery capabilities, and genetic factors.
Can I run Smolov for bench press or deadlift?
The Smolov Jr. (4-week) version is commonly adapted for bench press with good results. The full program is rarely recommended for deadlift due to recovery concerns, though some advanced lifters have modified it successfully with reduced volume.
Should I wear knee wraps or a belt during Smolov?
Use equipment consistently throughout the program. If you plan to test your max with a belt, use it for the working sets during the program. Many lifters save knee wraps for the heaviest sets (above 85-90%) to avoid developing dependency.