Smolov Base Cycle - a quick 4 week blast for a lagging squat!

The smolov squat cycle is one of the programmes made famous by the internet in the late 90s early 2000s it's a 13 week squat specialisation programme that consists of a lot of hard graft for a big squat out of the other end.

Whilst I wouldn't necessarily advocate someone to run the whole programme as it represents a huge investment of time for a squat performance you will not likely be able to maintain after you achieve it.  The 3 week base cycle is a good months worth of intense squatting and normally ends up in a good 10-20 kg personal best for the successful lifter who makes it through the whole cycle.

Link to the programme calculator

Some suggestions for the programme :

• Run it with a sub maximal max take 5-10kg off your true one RM there is enough volume in the programme to make sure you have a productive time.

• You can train squat and deadlift at the same time but don't push these lifts to large volumes or intensities as it will interfere with your squat progress which is the aim of the block.

• If your a weightlifter and you normally squat in a fatigued state (i.e. after training the competition lifts) than you can run this along training as normal but you might need to use a fatigued max instead of a true RM (i.e. a routine heaviest squat you can hit in training day in day out).

• Consider running the programme beltless and throwing the belt on for the max as it should reduce the beating your hips and back take and also result in a stronger squat overall.   

• If you squat primarily low bar in competition and want something to concentrate on in your off season consider running this 4 week cycle high bar and deep to work on your leg strength and power out of the hole. 

Marc.