Russian squat routine

The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks.The legendary Russian Squat routine that can boost your Squat by up to 100 pounds in 13 weeks. Smolov was created by the Russian master Sergey Smolov and later came to popularity in 2001 in the book "Power to the People Professional".WARNING: Smolov is not for beginners. It is recommended that you have at least one year of weightlifting experience before attempting this advanced routine. You must also have proper squat technique.This is the program for lifters who know that anything worth doing is worth doing right. Go big, or go home.Smolov is split into 4 phases:- Weeks 1-2: Introduction Phase- Weeks 3-6 Base Phase- Weeks 7-8 Switching Phase- Weeks 9-13 Intense PhaseFull Smolov Tips:- Do not deadlift when doing the Full Smolov routine. Deadlifts will interfere with your squats.- Eat: at least 4000/kcal/day (depending upon body type)- Sleep: This is when you get stronger. Recovery will not happen if you do not get at least 8 hours of sleep- Stretch: Stretching on rest days will prevent injuries, boost strength and recovery time- Get a training partnerBonus Features:- Automate your Smolov Jr. cycles! Run any number of Smolov Jr. cycles as well as the full Smolov cycles. - Never do plate math! We've included a plate calculator that will tell you what plates to load on your bar for each lift and automatically round your weights.- Login to backup / sync your progress. Never lose your work! What’s New Jul 26, 2017Version 2.0.8 This app has been updated by Apple to display the Apple Watch app icon.- Bug fixes and performance improvementsLet us know if we can do anything to make the app better for you! Please be sure to review the app so others can find it when searching. Ratings and Reviews App great. But week 1 has bugs. The app is great! But... be aware of the programming on week 1. It says to do lunges at 70% which is NOT part of the SMOLOV programming. PLEASE FIX THIS ASAP. Other

Sandbags shift weight as you move them, forcing your muscles to engage in a more controlled and stabilizing manner.How to Use Sandbags Instead of DumbbellsSandbags are ideal for compound movements that work multiple muscle groups at once, such as deadlifts, squats, and shoulder presses.Sandbag DeadliftsPlace the sandbag on the ground, and squat down to grab it. Keeping your back straight, stand up and lift the bag with your legs, not your back. This mimics a deadlift movement and targets your glutes, hamstrings, and lower back.Sandbag Overhead PressHold the sandbag at chest level, squat down slightly, and then press the bag overhead. This dynamic movement will target your shoulders, arms, and core, just like a dumbbell press.6. Medicine Balls: Great for Explosive PowerFor a more dynamic and high-intensity workout, medicine balls are a great substitute for dumbbells. Medicine balls can be used for explosive exercises that not only build strength but also improve coordination and balance.How to Use Medicine Balls Instead of DumbbellsMedicine balls are perfect for exercises that require a bit more power and explosive movement. For example:Medicine Ball SlamsThis high-intensity move involves picking up the medicine ball and slamming it to the ground as hard as you can. This exercise targets your shoulders, core, and legs, and it’s a fantastic alternative to dumbbell shoulder presses or overhead movements.Medicine Ball Russian TwistsSit on the ground with your knees bent and feet flat. Hold the medicine ball in front of you, lean back slightly, and twist from side to side to engage your core. This exercise is an excellent substitute for dumbbell twists or other core exercises.Expert Tips for Making the Most of Dumbbell AlternativesWhile it’s great to know the alternatives to dumbbells, there are some expert strategies that can help you maximize your workouts using these substitutes. Whether you’re using resistance bands, kettlebells, or everyday household items, these tips will ensure you’re getting the most out of your fitness routine.1. Focus on Form, Not Just WeightWhen using alternatives like resistance bands or household items, it can be easy to get caught up in trying to use heavy weights. However, form is always the priority. Maintaining proper form will help you target the correct muscles, prevent injury, and ensure that you’re performing the exercises effectively. If you find your form slipping due to heavy weights, consider lowering the load and focusing on controlled movements.2. Increase Time Under TensionWith alternatives like resistance

The rear deltoid and upper back muscles.Diagonal Raises (1:30 and 10:30): Lift the weight in a diagonal direction, targeting both front and lateral deltoid muscles.(Alguacil-Diego, 2023)Here is an example using the clock concept to increase work with people. They can visualize a clock while doing an activity like lunges. They can lunge to the front at 12, three, six, and nine. Using the Elevator Concept to Increase WorkElevator Concept. Using the concept of an elevator and "floors" for a squat exercise is a creative way to add variation and challenge to your squat routine. By imagining ascending or descending through different "floors", you can modify your squat pattern.Squat Exercise Variations:Ground Floor Squat: Begin with a basic squat by bending your knees and lowering your body.Basement Squat: Squat deeper, engaging your glutes and hamstrings more.Intermediate Floors: Perform squat pulses, holding the squat position for a few seconds at various "floors" within your squat descent.Top Floor Squat: At the highest point in your squat, do a calf raise to work your calf muscles.Another strategy to enhance work is the elevator concept. Imagine performing squats, transitioning from a ground floor squat to a deep squat resembling the basement and ascending to intermediate floors. This method adds a layer of challenge and progression to exercises like squats, creating a dynamic workout experience.This leads us to the final point – increasing endurance through training. Endurance, a cornerstone in fitness, relies on duration, intensity, and frequency adjustments. The synergy of these three elements forms the foundation for elevating endurance levels. This multifaceted approach requires minimal adjustments but yields significant benefits, making it a fundamental aspect of fitness training.Method 8: EnduranceIncrease endurance with training.These three things factor into the endurance training triangle.Duration: Increasing exercise duration gradually challenges the aerobic system, improving cardiovascular fitness and stamina.Intensity: Adjusting exercise intensity allows for more efficient oxygen utilization and the development of muscle endurance.Frequency: Properly spaced workouts promote recovery and long-term endurance gains.Method 8: Benefits of Optimizing Endurance TrainingImproved Cardiovascular Health: Longer durations and varying intensities promote better heart health.Enhanced Muscle Endurance: Adjusting intensity challenges muscles to adapt and endure longer.Injury Prevention: Varied frequency helps prevent overuse injuries and promotes recovery.Sustainable Progress: Balancing the training triangle ensures steady, long-term improvements in endurance.Sample Interaction Scenario: Adding Endurance Training Cues to Pool CalisthenicsLocation: In Pool, Chest-Deep WaterBasic interaction: The patient walks laps in the poolAdding Endurance Training: Water walking quickly loses its skilled