The following is a list of all the exercises in the Russian Squat Program:
1) Back Squats – 8 sets x 10 reps (each set is 4 reps)
2) Bench Presses – 8 sets x 12 reps (each set is 5 reps)
3) Dumbbell Lateral Raises – 8 sets x 15 reps (each set is 7 reps)
4) Barbell Curls – 8 sets x 20 reps (each set is 9 reps)
5) Dips – 8 sets x 25 reps (each set is 11 reps)
6) Seated Calf Raise – 8 sets x 30 reps (each set is 13 reps)
7) Standing Calf Raise – 8 sets x 35 reps (each set is 16 reps)
8) Leg Extensions – 8 sets x 40 Reps (each set is 19 Reps )
9) Good Mornings – 8 Sets x 45 Reps (each set is 23 Reps)
10) Pull Ups – 8 Sets x 50 Reps (each set is 28 Reps)
11) Incline Dumbbell Presses – 8 sets x 55 Reps (each set is 32 Reps)
12) Shrugs – 8 sets x 60 reps (each set is 36 Reps)
13) Reverse Crunches – 8 sets x 65 reps (each set is 39 Rep.s)
14) Back Extensions -8 sets x 70 reps (each set is 43 Reps)
15) Knee Raise – 8 sets x 75 reps (each set is 48 Reps)
16) Sit Ups – 8 sets x 80 reps (each set is 52 Reps)
Below are some testimonials from various coaches and athletes who have used the program:
1) I’ve been an avid weightlifter for over a decade and have used Smolov Jr.
for several of my clients, with great success. The program does take dedication and an aggressive mental attitude, but the rewards are well worth it!
2) I’ve used this program many times over the years.
It’s not for everyone, but if you’re looking to crush your previous bests by 25-30kg [55-65lbs], this is a great program. Just be sure to start off with lighter weight than you think and listen to your body. This isn’t a beginner program and you WILL feel the pressure on your back
3) The Smolov Jr program is an absolute beast.
It makes you stronger, no doubt, but it also fucks with your head. I’ve done it twice and plan to do it again, but it’s not for everyone. Make sure you set aside adequate time to recover, because your body will definitely need it.
All in all, this is a very effective program for getting stronger.
Before you start the program, it is recommended that you are at least 6 months into your current program and have gotten comfortable with your current weights. Once you start, it is crucial that you continue with the program and do not miss sessions. You should also pay close attention to the form pointers listed in this article.
The last thing you want to do is injure yourself.
Tip 1: Start off light
There is no point in starting off heavy, as you will end up moving onto heavier weights within a week. It’s best to start with a weight that you can comfortably do for all the sets and reps. This will also allow you to gauge how much weight you should be adding over the next few weeks.
There is no point being half way through the program and realizing you’ve started off too heavy.
Tip 2: Listen to your body
This is a 12 week program, so you need to make sure you work within your limits. You should be feeling fresh in the first week and definitely by the fourth week. Make sure you are giving yourself enough rest and if you aren’t then drop down a couple of weight plates e.g.
from 50kg to 45kg.
Tip 3: Rest Times
Rest times are very important in this program. You should be giving yourself at least 2 minutes rest between sets. The actual time will depend on how long you can last.
What I usually do is start of with 2minutes and if I feel like I can go longer then I’ll keep adding 30seconds per session until I’m at a point where I feel 110% ready for the next set. This usually works very well for me as after the first few weeks my body has gotten used to the program and is recovering much better.
Tip 4: Mind over Matter
This is a tough program, it will put you to the test both physically and mentally. You may find yourself struggling to get through some of the sessions, this is perfectly natural. What you think you can do and what your body is capable of are probably two different things.
The important thing to remember is that you MUST complete the sessions, there is no short cuts. The way to get through this is to keep telling yourself that you can and you will complete the sessions. You need to be 110% focused on the task and ignore anything that may distract you. This isn’t the time to be discussing important matters that may cause conflict, it isn’t the time to go out and purchase a new console because your gaming habits are getting out of hand etc. If you make yourself unavailable for distractions then you won’t have any at all.
Tip 5: Consistency
The only way this program will work is if you are consistent with it. What I mean by that is you can’t do the sessions sporadically, if you do then you won’t get the best / any results from it. This program is designed so that even someone with a busy lifestyle can still achieve great things, all it requires from you is dedication and consistency.
Sources & references used in this article:
Tagged: Flexibility by M Jennings – centralstaffscrossfit.com
Your Best Training Plan Is In Your Genes by A Zinchenko – sciencestrength.com
Epic Programs for Epic Lifters-Boris Sheiko’s Secret Weapons (part 2) by A Zinchenko – sciencestrength.com
Powerlifting Professor Sheiko-from Russia with Strength (part 1) by A Zinchenko – sciencestrength.com
Boris Sheiko-Powerlifting Foundations And Methods. pdf by B SHEIKO – doku.pub