Smolovi Kükieksperiment.

Kunagi sattusin netis kahe mõiste otsa: Smolovi rutiin ja Vene rutiin, tegu siiski erinevate asjadega:

06-25-2005, 05:28 PM, MikeTheBear:

You are right – the Russian Squat Routine and the Smolov Squat Routine are two different programs. The RSR was published in the Soviet Weightlifting Yearbook in 1976, but it’s still around today so it’s obviously effective. I have also read, as someone mentioned, that the RSR was meant to improve an Oly lifter’s squat while still allowing for Oly lift training. So, the RSR can be combined with other stuff, but not a lot of other stuff.

The Smolov Squat Routine is a hardcore, off-season squat specialization routine for a powerlifter. You might be able to add some low volume bench to it, but that’s it. I tried it for a week and said to hell with it. Whether or not you want to do it for athletic training will depend on what else you’re doing at the time. If you’re doing any type of athletic skill training, I would not do Smolov as it will zap your recovery ability.

However, if you can devote the time to focus just on improving your squat, and if you’re recovery is good and you can remain injury-free (I knew someone who was injured as a result of Smolov), then you will be rewarded with amazing gains. But you will pay a price.

The entire program lasts something like 13 weeks. However, people have made gains just using the Smolov “Base Phase.” The Base Phase lasts only 3 weeks, but it has you squatting 4 days a week. It has you doing back to back squat workouts with 7×5@80% and then the next day 10×3@85%. That’s some major ugly right there. You would be better off taking 4 weeks for the Base Phase and doing 3 squat workouts a week.

Allikas:

http://www.t-nation.com/free_online_forum/…v_squat_routine

Vene rutiin kestab 6 nädalat:

http://www.europowerlifting.org/russian.html

Smolovi rutiin kestab rohkem nädalaid, ca 13 nädalat:

http://forums.steroid.com/showthread.php?t=239158

Omamoodi lihtsustus on tehtud ka smolovi programmist, seda kutsutakse “Smolov Jr”-rutiiniks, kestab 3 nädalat:

http://forum.myprotein.co.uk/power-strengt…r-ur-views.html

Üldplaanis lihtsustatult öelduna suurt vahet pole kui uhke sõnaga asja kutsuda, maakeeli oleks asja nimetus “jalgade eelis-arendamine”.

Tolle Vene rutiini sarnast trenni ma proovisin kunagi. Minu kükirekord oli ca 90kg, pärast poolteist kuud kükkimist julgesin 115kg-se korduse ära kükkida, et tehes koguaeg kükki on loomulik, et areng toimub, kui ei olda arengustaadiumis lausa lae lähedal veel muidugi. Nädalas tegin 3 küki trenni enamasti. Kõikide trennidega õnnestus lihase valusaks saada. Testisin ka ühte ekstremaalset trennipäeva, tegin kükke hommikupoole, ja õhtupoole tegin ka, mõlemates tegin korralikult trenni.

Ja järgmise hommiku jalavalu oli kõige tugevam lihasvalu siis, mis kunagi olnud, ses suhtes huvitav kogemus.

Mina arvan, et kui ettevaatlikult poolteist-kaks kuud midagi eelis-arendada, siis on ok ja huvitav, rohkem ma küll ei viitsiks.