Smolov - Russian Squat Routine [iPad]

Smolov - Russian Squat Routine

Charles Vanderhoff 無料 iPhone / iPad対応ヘルスケア/フィットネスユーティリティ 64bit

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Charles Vanderhoffの健康/ダイエット系アプリ

「Smolov」は、Charles Vanderhoffが配信する健康/ダイエット系アプリです。

ヘルスケア/フィットネスユーティリティ

このアプリの話題とニュース

社会人やファミリー層の男性スマホユーザーから人気を集めています。
新バージョン2.0.8が配信開始。新機能や改善アップデートがされています。
2016年7月21日(木)にiPhoneとiPad両対応のユニバーサルアプリとしてリリース！

使い方や遊び方

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!