Smolov - Russian Squat Routine
Legendary Back Squat Workout
Gratis · Compras dentro de la app · Diseñada para iPad
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 Phase
Full 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 partner
Bonus 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!
Calificaciones y reseñas
Esta app no ha recibido suficientes calificaciones ni reseñas para mostrar un resumen.
Apple ha actualizado esta app para mostrar el icono de la app Apple Watch.
- Bug fixes and performance improvements
Let 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.
El desarrollador, Charles Vanderhoff, no proporcionó detalles sobre sus prácticas de privacidad y el envío de datos a Apple. Para obtener más información, consulta la política de privacidad del desarrollador .
No se proporcionaron detalles
El desarrollador tendrá que proporcionar detalles de privacidad cuando envíe su próxima actualización de app.
Accesibilidad
El desarrollador aún no ha indicado cuáles funciones de accesibilidad admite esta app. Obtén detalles
Ficha técnica
- Vendedor
- Charles Vanderhoff
- Tamaño
- 18.7 MB
- Categoría
- Salud y fitness
- Compatibilidad
Requiere iOS 9.0 o posterior.
- iPhone
Requiere iOS 9.0 o posterior. - iPad
Requiere iPadOS 9.0 o posterior. - iPod touch
Requiere iOS 9.0 o posterior. - Mac
Requiere macOS 11.0 o posterior y una Mac con el chip M1 de Apple o posterior. - Apple Vision
Requiere visionOS 1.0 o posterior.
- Idiomas
- Inglés
- Edad
4+
- 4+
- Compras dentro de la app
Sí
- Smolov Pro USD 5.99
- Copyright
- © 2017 Vandersoft