Smolov Squat Routine

Starting Max: 405

Ending Max:

Week 1: Introductory Cycle

Day 1 Day 2
3x8 265 3x8 265
1x5 285 1x5 285
2x2 305 2x2 305
1x1 325 1x1 325

Week 2: Introductory Cycle

Day 1 Day 2
Work up to a set of 80%-85% Same as day 1
Include jumps and plyo work this week (explosive drills)
Skorrast=Speed Davai=Go

Base Meso Cycle: 4 week cycle

Week 1
Monday Wednesday Friday
4x9 285 5x7 305 7x5 325

Week 2
Monday Wednesday Friday
4x9 305 5x7 325 7x5 345

Week 3
Monday Wednesday Friday
4x9 315 5x7 335 7x5 355

Week 4
Monday Wednesday Friday
Off Off On Friday or Saturday work up to

Weeks 5 & 6
Switch to Dynamic Effort Squat Days - Stay around 65% for 8-10 reps as explosive as possible
Go Deep and explosive- Box Squats are good too
Get New Max

New Max 425

Week 1
Monday Wednesday Saturday
1x3 280 1x3 255 1x4 280
1x4 320 1x3 300 1x4 300
3x4 365 1x4 340 5x4 340
1x5 365 1x3 385
2x5 365

Week 2
Monday Wednesday Saturday
1x4 255 1x3 280 1x3 280
1x4 300 1x3 320 1x3 320
1x4 340 1x3 365 1x4 365
1x3 385 3x3 385 5x4 385
2x4 385 1x3 405

Week 3
Monday Wednesday Saturday
1x3 255 1x3 255 1x3 280
1x3 300 1x3 300 1x3 320
1x3 340 1x3 340 1x3 365
5x5 385 2x3 405 4x3 405

Week 4
Monday Wednesday Saturday
1x3 300 1x3 300 1x3 320
1x4 340 1x3 340 1x4 385
5x5 385 4x3 405 3x4 405

Last Week - Peak Week

Sunday Monday Tuesday Wednesday/Thursday/Friday
1x3 300 Off 1x4 320 Off Off Off
1x3 340 4x4 365
2x5 385
3x4 405
 Day 3
4x5 285
1x3 305
2x2 325
1x1 365

Day 3
Work up to a set of 5 at 80-90%

Saturday
10x3 345

Saturday
10x3 365

Saturday
10x3 375

Saturday
Saturday work up to a heavy single

e as possible
Saturday
Max