Summary of Pavel's Strength Routines Glenn S.

Sunshine Disclaimer: These tables and notes are a summary of the set and rep systems described by Pavel in Power to the People! and in his articles in Milo and other publications. They are intended for reference only; many of the most important elements in Pavel's approach to strength training-power breathing, hyper-irradiation, etc.--cannot be put into tables like these. So if you want to get the most out of this, get hold of the books, articles and videos and do it right. My thanks to Pavel for taking the time to correct the mistakes I made in the first draft of the charts. POWER TO THE PEOPLE! ROUTINES General Points:

Never work to failure Preferred Exercises: Deadlift (with variations); Side Press (or Floor Press, or Bench Press, or Incline Press); opt. Curl; PTP Variation appeared in an article that used Squat, Deadlift and Bench Press Preferred Length of Cycle: 8-12 workouts If combining with another routine, e.g. Combat Conditioning or high rep ballistic 1 arm snatches, alternate programs every 2 weeks (i.e. 2 weeks PTP, 2 weeks snatches; back to PTP) even if you don't complete your 8-12 workouts in that time period. Longer cycles will cause you to lose your edge.
Purpose Wiry Strength Wiry Strength Strength and Bulk Strength and Bulk Rep Scheme 5, 5 @ 90% of the 1st set 5-4-3-2-1-[opt. 1-2-3-4-5] As reps decrease, increase the weight but not necessarily on every set Rest 3-5 minutes Frequency Up to 5x/week

Name PTP PTP Variation Bear

Rest number of minutes equal to Up to preceding set (i.e. 5 reps/5 minutes rest; 5x/week 4 reps, 4 minutes rest, etc.)

PTP, then add: 5 @ 80% of the 1st Decrease rest periods so workout can be 2-4x/week set [repeat @ 80% until form begins completed in no more than c.45 minutes to get shaky] PTP, then add sets of 1-5, waving up and down around 80% of the 1st set As PTP, but during singles reduce to approximately 30 sec. 2-4x/week

Bear Variation*

*This is only one possible variation. Rest periods, numbers of sets, reps, etc. can all be varied. The goal is to maximize volume with as little fatigue as possible. Experiment to find what works for you.

SYNAPTIC FACILITATION, or "GREASE THE GROOVE" Purpose: strength-endurance on high rep exercises (i.e. bodyweight), and strength on low rep exercises (i.e. weights) Basic Principle: do as many reps and sets as possible while staying as fresh as possible

Spread sets throughout the day Never work to failure, or even "on the nerve" (i.e. too close to failure)

Bodyweight: no more reps on any set than feels comfortable Weights: 1-5 reps @ 65-85% of 5 RM; wave up and down by feel THE LADDER Synaptic facilitation for those who don't have time to Grease the Groove. There are two types of ladders: Competitive Ladder

Requires suitable training partner Works best with bodyweight exercises Protocol: you do 1 rep; partner does 1; you do 2; partner does 2; etc. Continue until one of you begins to have difficulty completing a set; start again with 1; repeat; exercise is complete when 1 rep begins to be difficult or sooner. You may rest for a long as you want between ladders.

Individual Ladder

Bodyweight Protocol: Rep scheme is 1-2-3-4-5-6-7 ..., then start again; when a set begins to feel difficult, drop back to 1; continue for as many sets as possible or practical. Rest between sets could be 15 sec. to 1 minute, or simulate the time a training partner would take, cf. the Competitive Ladder. Weightlifting Protocol: 1-2-3 @ 5 RM; repeat until a set begins to feel difficult

Note: when starting out, it's best to do just one trip up the ladder, every other day. Add more cycles and workouts gradually.

Another Russian Super Cycle Add up to 100 Pounds to Your Squat in Thirteen Weeks Pavel Tsatsouline Copyright 2001 Advanced Fitness Solutions, Inc. This article first appeared in Powerlifting USA magazine. Call (800) 448-7693 to subscribe. In case you got all starry eyed and bushy tailed having read the title beware that you cannot get something for nothing. Either of the two four week loading blocks of the thirteen week Russian cycle pack more work than most American squatters do in a year, no joke. You shall gain but you shall pay with sweat, blood, and vomit, Comrade. The super cycle was designed by Master of Sports S. Y. Smolov and stacks like this:
1. 2. 3. 4. 5. 6. Layoff or maintenance training Introductory microcycle -2 weeks Base mesocycle -4 weeks Switching -2 weeks Intense mesocycle -4 weeks Taper -1 week

7. Competition The introductory microcycle shall bring you up to 90% of your personal best squat in just a week and shall prepare you for the horrors to come. Every day is a Halloween during the next four weeks. It is worth it; the base mesocycle delivers a 10-30kg gain for big boys and 5-7,5kg for lighter lifters. The 'switching' two-week stretch is dedicated to plyometric and compensatory acceleration training. The idea is to stimulate your nervous system with a different type of stimuli and thus make it more responsive to another round of slow and heavy training. You shall also appreciate the chance to lick your wounds after the base mesocycle. The intense mesocycle is another cruel and unusual stretch of four weeks. It is good for another 15-20kg squat gain. Finally you shall taper with what you could have interpreted as an overtraining program before you embarked on the Russian cycle but now will gratefully accept as a vacation. Week thirteen: enter the platform and dominate.

If you are starting Smolov's super cycle after a major layoff perform the following two-week introductory microcycle. The Russian lifter and author shows how you can reach 90% of your peak condition in just three days:
Day 1 65%x8x3, 70%x5, 75%x2x2, 80%x1 Day 2 65%x8x3, 70%x5, 75%x2x2, 80%x1 Day 3 70%x5x4, 75%x3, 80%x2x2, 90%x1

The percentages are based on your best suitless squat right before the layoff, not on an estimated current or projected max. Whatever stage of the cycle you are in, Smolov advises to include what Russian Olympic lifters know as a protyazhka, or a long pull, in your warmup. A protyazhka is a snatch without any knee dip whatsoever. Smolov plugs it in a time tested combo: a snatch grip long pull x 35 reps + a wide grip press behind the neck x 3-5 reps + a squat with the bar on the shoulders x 3-5 reps. I believe that you would do even better if you ditch back squats in favor of overhead squats. The latter are great for developing SQ specific flexibility and enforcing a good technique the hard way. Smolov's warm-up calls for four to five sets of the above combo. The next three days of the first intro week spend doing lunges with the emphasis on maximal stretching of the thighs. During week two squat every other day with 80-85% weights. You must be able to work up to one set of five in that percentage range by the end of the second intro week. Smolov insists on including explosive drills into your introductory microcycle: jumps over various obstacles, broad jumps, jump-ups on a pommel horse, etc. The Russian expert advises that you stay away from depth jumps though; intense plyos can be murder on your knees at your current level of conditioning. "Abandon hope all ye' who enter here." The inscription on the gates of hell in Dante's Inferno could be applied to the four-week base cycle without a shade of exaggeration. It is a Russian program so you would be nave to expect hitting the squat rack on Monday and dedicating the rest of the week to assistance work at McDonalds. You shall squat four times a week, Comrade, whether you like it or not. And in case you are planning on working up to a top set of five or whatever, you've got another thing coming. Expect loading schedules such as seven fives with 80% weights and ten triples with 85% 1RM!
Week# 1 2 3 4 Monday 70%x9x4 Wednesday 75%x7x5 Friday 80%x5x7 Saturday 85%x3x10

(70%+10kg)x9x4 (75%+10kg)x7x5 (80%+10kg)x5x7 (85%+10kg)x3x10 (70%+15kg)x9x4 (75%+15kg)x7x5 (80%+15kg)x5x7 (85%+15kg)x3x10 Rest Rest Prikidka (work up to a near max single)

You must have gotten tired just reading The Matrix, haven't you?

This is an off-season program so the percentages are based on your current 1RM without a suit. If you do not know what it is make an estimate. If you do not have kilo plates add twice the recommended number in pounds, e.g. 30 pounds instead of 15kg. Put up your weights at a slow or moderate tempo, dynamic efforts do not belong in this phase. In the last session you are supposed to work up to a near max to get an idea of where you are at. The original program does not call for a supersuit but you may choose to wear it during the final, trial, session if you have no problem going for a PR in gear after a long stretch of raw or semi-raw training. If you do not like the fact that you simulate a contest on a day other than a Saturday you may push the training days one forward: Tuesday, Thursday, Saturday, and Sunday. You may even decide to enter a relatively unimportant meet on the day of the prikidka and post very conservative attempts. The mad Commie who dreamed up this anti-Constitutional cycle promises that once you have survived these four weeks your legs will turn into car jacks. But no matter how inspired you are by the gains, you are to immediately back off after completing the last workout of the base cycle! The regimen pushes you to the limit of your strength and recovery and carrying it on longer than a month guarantees the mother of all overtraining. A so-called 'switching' semi-mesocycle is now in order to let the body and mind recover before taking on the pre-competition cycle. With the exception of negative squats recommended once or twice a week, all lifts and exercises are now performed with maximum explosion. Series of various jumps and hops, deep squat jumps with a light barbell, etc. are on the Party approved list. So are leg presses with compensatory acceleration and similar drills. Exploding from the sticking point in the squat is another fine exercise for the switching period. "The motto of the switching program is speed, and speed again," explains S. Smolov. For a change of pace as much as anything else. Following the two-week switching phase the Russian coach instructs the lifter to start another four-week loading cycle. It was designed by weightlifting and powerlifting coach I. M. Feduleyev from Moscow and is responsible for preparing eight nationally ranked lifters in record times. It is good for another 15-20kg on your squat in just a month if you have the balls to take it on. Here is Feduleyev's program in all its Communist glory:

Week # 1 Monday Saturday Monday Saturday Monday Saturday Monday Saturday 65%x3, 75%x4, 85%x4x3, 85%x5 65%x4, 70%x4, 80%x4x5 Week # 2 60%x4, 70%x4, 80%x4, 90%x3, 90%x4x2 65%x3, 75%x3, 85%x4, 90%x5x4 Week # 3 60%x3, 70%x3, 80%x3, 90%x5x5 65%x3, 75%x3, 85%x3, 95%x3x4 Week # 4 70%x3, 80%x4, 90%x5x5 75%x3, 90%x4, 95%x4x3 Wednesday 70%x3, 80%x3, 95%x3x4 Wednesday 60%x3, 70%x3, 80%x3, 95%x3x2 Wednesday 65%x3, 75%x3, 85%x3, 90%x3x3, 95%x3 Wednesday 60%x3, 70%x3, 80%x4, 90%x3, 85%x5x2

In case you got excited that the loading cycle number two calls for 'only' three squat sessions a week, you must have wilted as soon as you have read the numbers. Feduleyev's regimen calls for an inhumanely high number of squats in the 81-90% intensity zone: 134 lifts or a whopping 44% of the total load. You are going to top off with three sets of four reps at 95% of your current -not projected -max, and these numbers mean two things. First, you are going to get unbelievably strong, and second, there will be many moments when you shall wish you had stuck to your stamp collecting. Lift at a medium tempo. The choice of equipment is up to you but full contest gear is encouraged. Calculate the percentages from your new max established two weeks earlier, if necessary with corrections for supportive equipment. The cycle is designed for a lifter hardened by high volume/high intensity training and you are supposed to completely recover between workouts. Note that every week the Wednesday session calls for the greatest load, which is why it earns two days of rest. If you are not in a good enough shape to handle such a macho work load and you feel very tired by the end of week two merciful coach Feduleyev shall let you reduce the weight by 5-7% in all sets without cutting back on the sets or repetitions. The above cycles have built great strength, now you are facing the tricky task of peaking it when it counts. Once you are a week away from the meet Smolov recommends the following week-long podvodka or taper. Wear full contest gear naturally.

Monday Tuesday

70%x3, 80%x3, 90%x5x2, 95%x4x3 Rest

Wednesday 75%x4,85%x4x4 Thursday Rest Friday Saturday Sunday Rest Rest Competition

The Russian coach promises that the high load in the beginning of the week shall not negatively affect you. That may not be the case with a lifter unaccustomed to Russian style high volume/high intensity/high frequency training. Especially since Smolov's plan is charted out for a Sunday meet, an unheard of thing in the U.S. Consider skipping the Monday session and pushing the Wednesday session a day back:
Monday Tuesday Rest 75%x4, 85%x4x4

Wednesday Rest Thursday Rest Friday Saturday Rest Competition

If you choose to follow Smolov's peaking plan to the letter push all the sessions one day back to peak on Saturday:
Sunday Monday Tuesday 70%x3, 80%x3, 90%x5x2, 95%x4x3 Rest 75%x4, 85%x4x4

Wednesday Rest Thursday Rest Friday Saturday Rest Competition

You will have to reschedule the four weeks of the preceding four week cycle accordingly: train on Sundays, Tuesdays, and Fridays instead of on Mondays, Wednesdays, and Saturdays so you will have a day off between the last session of the loading cycle and the first of the peaking one. And if you opt for your pet peaking schedule Smolov will not take it personally. Peaking is an art as much as it is a science. Give this Russian super cycle a shot if you have what it takes. Comrade Smolov promises that you shall show a result that shall surprise you. Report your gains on dragondoor.com training forum.

A Deadlift Program for Powerlifting How I added 90 pounds in 4 months Garm Olafson Introduction Comrades, I've been a competitive powerlifter for nearly 20 years. That does not imply much expertise, however, especially as demonstrated by results. I have yet to total Elite in any weight division, for example, though I have come close and may yet hit the mark (especially since the bar gets lower the older I get). I became interested in the sport after observing that I was stronger than any of the bodybuilders in the various gyms I frequented, but found out quickly that powerlifters were a different story altogether. I have lost more meets than I have won, and the ones I have won were usually conspicuously short of nationally ranked lifters. All this is said to clearly inform the reader that there are many sources of information with fuller trophy cases than mine. The offered routine works for me, and is based on the work of powerlifters much more successful than I, but that is the extent of the warranty. My biggest problem is height - I'm a little taller than 6'5" and weigh somewhere around 270 most of the time. The few world-class powerlifters that are as tall as me (IPF Champ Brad Gillingham, for example), typically weigh at least 60-70 pounds more than I do. With 37" sleeves to go with my 37" inseam, bench pressing usually requires moving the bar more than a foot farther than my competitors. On the other hand, long arms are a distinct advantage in the deadlift, which happens to be the lift where most meets are won or lost. With an average squat, I can usually give away 150 pounds on bench press and still be in the running. My all-time best DL in competition is 705 pounds, at the 1998 ADFPA/USAPL Virginia Commonwealth Games. I was lifting in the 242 pound class at the time, and assistive gear included a belt only. The below routine was what I used to develop the necessary basis of strength and to peak for the competition. General Program Description I unfortunately do not recall the exact magazine article from which I gleaned these concepts and cannot attribute with the specificity I would like. Doyle Kennady was still competing at the time, and he described his DL routine at a high level in an interview, so it must have been some time in the 1980's. For those who don't know, the late Mr. Kennady was one of the greatest deadlifters of all time - his 903 makes him one of the five people who have deadlifted over 900 in competition. Doyle was a giant in both the sport and stature, and he will continue to be missed. I based my routine upon his description, and modified it many times over the years until it's current state. This is a three-phase routine that will add 50 pounds to the deadlift of a seasoned lifter in 17 weeks. Greater gains are possible for novices. It is very difficult. I would not recommend doing this more than once a year, and I would seek to increase rest and protein intake throughout. Typically, I would advise that you work backwards from a significant PL meet, and start this routine 18 weeks out. No deadlifting the week of the meet, please - get peaked and then save your energy for a big pull on Sunday (Saturday for Smurf Comrades). The plan is to first focus on two things - gripping power and posterior chain hypertrophy. In the P ti Ph k th tiff l d d dlift hil t di bl k f 10

Extending the length of the pull is a common approach to improving grip strength - the longer the bar remains in your hands, the more training effect is imparted. The Prep phase lasts 5 weeks and serves to prepare your body for the later all-out assault on a giant pull. The Loading Phase reduces the rep range to build basic strength. We still pull from an elevated position, which is designed to make the higher intensity pulling that comes next easier. The Peaking Phase cycles reps in a standard western format, eventually leading to a triple at approximately 105% of your prior max. I would open at a meet with this weight, and then move up depending on strategy - if I had a chance to win I may be conservative, and if I were either way out in front or way behind, the second attempt would be a new PR. Note on the percentages - don't get mired in exactly following them. I have set this up for a 405pound deadlifter who wants to join the five-wheel club. You'll triple 420 on your last day of training, which should get you to 475 in your meet or max test. Depending on your meet strategy preferences, opening with 420 and going for a PR on your second attempt would be a good choice. Anyway, look at how the weights progress instead of the percentages. That's how the program was designed, and the percentages were calculated later to aid you in figuring out what weights to select. In other words, if the program calls for 56% but 58.7% makes it easier to select plates, go with the one that makes most sense for you. My situation in 1998 was that my DL PR was 615 and 2 years old. I was about to turn 40 and was in my last meet as a 242 and my last meet before 'graduating' to Master class lifting. I had no chance of winning the State meet, but wanted to make an impression with at least one decent lift. Following this routine with an assumed starting max of 600, I felt pretty strong on the last training day, and tripled 650. At the meet, I opened with 650, pulled an easy 705 on my second attempt, and dropped 730 from knee height. A lighter Comrade should expect a 50-75 pound gain or so, depending on experience (the stronger you are, the harder it is to add pounds).

Heavy Week 1 PCT WT REP 34% 140 38% 155 42% 170 45% 185 34% 140 2 10 10 10 10 10

Light PCT WT REP 34% 140 38% 155 38% 155 38% 155 10 10 10 10

2 34% 140 42% 170 45% 185 48% 200 42% 200 10 10 10 10 10 34% 140 38% 155 38% 155 38% 155 38% 155 10 10 10 10 10

3 42% 170 45% 185 48% 200 53% 215 42% 170 4 42% 170 47% 190 50% 205 54% 220 42% 170 5 42% 170 47% 190 53% 215 56% 230 42% 170 10 10 10 10 10 42% 170 42% 170 42% 170 42% 170 10 10 10 10 10 10 10 10 10 42% 170 42% 170 42% 170 42% 170 10 10 10 10 10 10 10 10 10 42% 170 42% 170 42% 170 42% 170 10 10 10 10

Preparation Phase - Stiff-legged deadlift standing on blocks This is a high rep phase that works the stiff-legged deadlift while standing on blocks. Try to add at least 2" to the pull. I like 4" blocks, but when in commercial gyms I just stand on 100-pound plates. Calculate weights based on your last full deadlift max. This phase is deceptively brutal and more intense than it may seem at first glance - 56% of your deadlift 1RM is probably pretty close to 80% of your stiff-legged max off blocks. When you build up to 10 reps at 56% at the end of this phase, you will have gained strength. In a full powerlifting program, leave at least two days of rest between the heavy and light days. I generally squat heavy on the light DL day, and do it before the light DL workout. You can fit your benching and assistance work around these two lifts as you see fit. Name brand deadlifters who advocate pulling from blocks include Kennady, Inaba, Virtanen, Crain, and Brink. That's the greatest superheavyweight deadlifter of his time, the greatest deadlifter of all time regardless of bodyweight, the greatest powerlifter to ever come out of Europe, the greatest American middleweight, and the greatest master class deadlifter of all time. 20 world championships between them. Quoth the Garm, QED. Praise the Lord and pass the pulling blocks!

Heavy Day Week 1 PCT 34% 52% 60% 66% WT 140 210 245 270 REP 5 5 5 5 PCT

Light day WT 42% 47% 47% 47% 47% 170 190 190 190 190 REP 5 5 5 5 5

2 42% 58% 66% 72% 58% 3 170 235 270 290 235 4 4 5 4 5 42% 50% 50% 50% 50% 170 205 205 205 205 5 5 5 5 5

3 42% 58% 66% 72% 75% 58% 4 42% 58% 74% 78% 72% 58% 5 42% 58% 73% 80% 72% 58% 6 42% 58% 73% 170 235 300 5 5 2 42% 58% 58% 170 235 235 5 5 5 170 235 300 325 290 235 5 5 2 5 5 5 42% 58% 58% 58% 58% 170 235 235 235 235 5 5 5 5 5 170 235 300 320 290 235 5 5 2 5 5 5 42% 50% 50% 50% 50% 170 205 205 205 205 5 5 5 5 5 170 235 270 290 305 235 5 5 5 5 5 5 42% 50% 50% 50% 50% 170 205 205 205 205 5 5 5 5 5

81% 72% 58%

330 290 235

5 5 5

58% 58%

235 235

5 5

Loading Phase - Deadlift standing on blocks In this phase the exercise changes to deadlift, but we still stand on blocks to extend the range of motion. The rep count drops, as our goal is to follow the standard Medveyev's progression from volume to intensity. At the end of this phase, you will be pulling over 80% of your max for 5 reps from an elevated position. The intensity is reasonable, but you will be working hard to get all your reps in.

Heavy Day Week

1 DL DL DL DL DL 2 DL DL DL DL DL DL 42% 58% 73% 91% 95% 55% 170 235 300 370 385 225 5 3 2 1 1 2 DL DL DL DL DL

Light Day WT REP sat PCT

DL DL DL DL DL 42% 58% 58% 58% 58%

PCT
34% 58% 73% 83% 88%

WT
170 235 235 235 235

REP
5 4 4 4 4

140 235 300 340 360

5 3 2 1 1

42% 58% 58% 58% 58%

170 235 235 235 235

5 4 4 4 4

3 DL DL DL DL DL DL 4 DL DL DL DL DL DL DL DL 5 DL DL DL DL DL DL DL DL 42% 58% 73% 88% 98% 103% 84% 74% 170 235 300 360 400 415 345 300 5 3 2 1 1 1 3 3 DL DL DL DL DL 42% 62% 62% 62% 62% 170 250 250 250 250 5 4 4 4 4 42% 58% 73% 91% 98% 101% 83% 74% 170 235 300 370 400 410 390 300 5 3 2 1 1 1 3 3 DL DL DL DL DL 42% 62% 62% 62% 62% 170 250 250 250 250 5 4 4 4 4 42% 58% 73% 91% 98% 83% 170 235 300 370 400 340 5 3 2 1 1 3 DL DL DL DL DL 42% 58% 58% 58% 58% 170 235 235 235 235 5 4 4 4 4

6 DL DL DL DL DL DL DL DL 42% 58% 73% 85% 93% 100% 103% 87% 170 235 300 345 375 405 420 355 5 3 2 1 1 1 3 3 DL DL DL DL DL 42% 58% 74% 74% 74% 170 235 300 300 300 5 3 1 1 1

Peaking Phase - Competition stance deadlift from the floor Here's where we reduce volume and up the intensity to prepare our nervous system to use the muscle and pulling power we build in the last two phases. Reps of heavy pulls drop to mostly singles, and the down sets are never more than triples. At the end of this phase, the 405 deadlifting Comrade will pull 420 for a triple. Payoff time is right around the corner. The Meet or Gym Max Attempt What you do in the meet depends on a number of factors. Your personal strategy preferences and what your competitors do are primary. In my case, the main purpose of the first attempt is usually to "get in the meet", so I always select a weight that I m absolutely sure I can lift with perfect form to ensure that the judges cannot find fault. Three white lights for the first attempt of each lift are mandatory. It is critical to control as many things as you can. Basically that means you. 4-time world champion Rickey Dale Crain strongly advocates making the meet as familiar as possible by duplicating your gym work in the warm-up room. I have done this for years and will continue to do so - you should, too. Consistency is one of the main factors in successful strength training, so try to make the meet or gym max attempt just another day at the office. Take a week off after your last 'light' day, and do the max attempt on whenever the next 'light' day would fall. I usually set up my routine so that the 'light' day is the same day of the week as the meet I am training for. A day or two difference won't matter - at this point you have paid your dues and built your body. The rest is all in the head. Given these factors, follow your last workout to the top single as warm-up. I typically open with the weight I had last tripled in the gym, which should be easy and clean. The next lift depends on everyone else. If it's close and I need to be certain of making the lift, I'll go up about 8-10% as shown in the chart. If I'm either way ahead or way behind, I'll go for a PR on the second attempt. 20 years of training logs show that I can multiply my best deadlift triple by 1.13 and figure out h t h ld b I thi th t ld b 475 b t if f lt th t h d th

the bank on your gym triple, you can go up a few pounds. Third and potential fourth attempts will have to be selected by feel. Remember to go for that big 'psyche' even if you are trying this by yourself in your garage. Deadlift is often called a 'pure rage' lift, and anything you need to do to turn up your psychological arousal level will help you make that big PR.
MEET Warmups PCT W 170 235 300 345 375 405 Attempts 1st 2nd 3rd 103% ?% ?% 420 475 /440 495 /475 R 5 3 2 1 1 1

Garm Olafson is a software engineer and freelance writer who lives in the recesses of Virginia's Blue Ridge mountains. His youth was misspent in various ways, including tours of duty with the USMC's First Reconnaissance Battalion and Second Force Reconnaissance Company in which he did his part to keep the free world safe from the Godless Hordes of Communism. Olafson is an instructor of both Baguazhang and Tanglangquan Kung Fu, a mildly successful competitive powerlifter (who added 105 pounds to his squat PR on the Russian program Pavel wrote about in Powerlifting USA), an avid outdoorsman, and proud husband and father of three.

Power To The People With Sean Sean Comments -Can train up to 7 days a week, take days off if tired as needed. -15 20 seconds rest between reps for mass, for max strength, rest 3 to 5 minutes between singles. -During the rest period do the 4-breath mediation 4 times- remembering/feeling the right Form/successful lift. Close your eyes, inhale deeply through your nose by opening the glottis in the back of your throat instead of "sniffing", inhale for a count of 4, hold for 4, and exhale for a count of 4. While you do this, try to "feel" the perfect form on your lift as you have just done it. -When you correct something during a lift, remember what you have corrected and feel it with your minds eye between singles. This will help in much the same way as the blindfolded training does, and eventually, you will use a blindfold. -Reset your arch before BP and reset grip before DL -Remember, you will set the bar down on the rack between each rep or single, and reset your arch and grips. -No stretching or warmup. Instead, do a 5 10 second lockout and hold with 50 to 100lbs. above your target weight for the day. For deadlift lockouts you only need to hold for 3 seconds. -For now add 5 lbs every other workout. When advanced, you can do up to two sessions per lift per day, as illustrated in the charts below. I recommend a few PTP step cycles to get used to singles first. This document shows the progression for the twice a day routine that I currently use. -Use the step cycle at first, adding 5lbs. every other day for the duration of the cycle. -Between singles you can do an STI contraction (three times a month) or passive loaded stretches using dumbbells for the bench, plus the tabletop lat stretch. For the deadlift, you can do the tabletop lat stretch, the doorway stretch, and the stiff legged deadlift stretch. Note: Do not do an actual stiff legged DL! Just use that range of motion for an STI hamstring stretch/passive loaded stretch. Terms The best examples I can give to someone who cannot come to my home and train, or someone who does not yet have the PTP video, is to go to www.bootydown.com/freaks and click on the video bios. Now, click on Ricky Dale Crain. Then click on his 660 Sumo Deadlift and his 460 Bench Press. This will give you a near perfect model as far as good form on these lifts. Just be sure to load tension PTP style, instead of heaving the weights like Ricky does. -Top weight during a given cycle is 90% of 1 RM; you will pass this mark about halfway through the cycle. -Perform 5 singles at 90% top weight. For BP use the same weight for the first four singles, and then add 5lbs for last single. For DL fluctuate weight like this: Top weight 40, Top weight, top weight 10, then pick 2 numbers between your Top weight and Top weight 80, keeping within this range. Current 1RM:
DL 585 BP 410 BP: Top weight = 370 (90% of 410 rounded) Starting weight for this cycle = 320 (410- 10% - another 10%, rounded) DL: Top weight = 525 (90% of 585 rounded) Weights used will be constant, 485 (Top weight 40), 525 (Top weight), 515 (top weight 10), then pick 2 numbers between your Top weight and Top weight 80, keeping within this range. An inch of motion will be added every third to fifth workout instead of adding weights.

Cycle is at least 8 workouts and at most 16 workouts. -DL lockout is performed off the rack hooks (or extra pins) with short range of motion, just below lockout to lockout and return to hooks (i.e., do not take a lockout and then lower it to knee height). -Have spotter help lift bar from hooks to pins to set up DL singles. Have pins set just below knees for now. Dont lower pins or raise blocks during this first cycle unless you can already pull a knee height deadlift at your target weight. -Eventually you will get to a target weight in the knee height deadlift, say 80lbs. above your full deadlift max, and then use this weight for your next cycle. During this cycle, instead of adding 5lbs. to the bar every other day, you will add one inch to the range of motion every third workout. You can do this by adjusting the pins in the rack, deadlifting off of blocks, or adding a board under your feet. If the pins in your rack are set more than an inch apart, you should use the board method. This can be easily obtained by ordering a one-inch thick plank. My Cycle Your DL goal for first cycle is 525 singles. Wont lower pins or raise blocks until you get this. Starting workout of your first cycle looks like this:
Bench Press Lockout 1st single 2nd 3rd 4th 5th 420 - (aprox. 70 100 lbs. Over singles) 320 320 320 320 325 Dead Lift 585 (start off with this, aim Higher) 485 (top weight minus 40) 525 515 465 455

Questions: Youve substituted the PTP page 56 first set of 5 reps with a lockout? Yes, you will be doing singles instead of 5 consecutive reps, preceded by a heavy lockout to recruit extra muscle fibers as explained in PTP and Beyond Stretching. Is the lockout weight constant during the cycle? You will add the same amount of extra weight before you begin each days session. For example, if I were to start benching one day at 315, I would add 100lbs. to the bar for my first lockout. Therefore that days lockout would be done with 415. Then the extra weight is stripped off the bar, and I begin my singles with 315. If it was three days later, I would be doing singles with 330, so my lockout would be 330 + 100lbs. = 430 lbs. You can use 50 to 100lbs. extra weight for your lockouts. Right now I use 100lbs. extra, I will probably increase it soon. This is Russian Complex Training, as explained in PTP and Beyond Stretching. It will also desensitize your GTOs and prep your joints and proprioceptors for when you DO bench that much in the full range of motion. This first cycle estimated at between 12 and 16 workouts over 8 training days (2 sessions daily for the advanced, or 4-5 workouts a week) would look like this: 1RM BP 410, follow the progression bellow. After this first cycle, you can add 5lbs. every day instead of every other day. When that becomes easy, you can do two sessions of benching a day, adding 10lbs. a day with this method. Be sure to space out your sessions over several hours. The progression below is for a two session daily bench press. One early in the day (morning), one much later (evening), without fatiguing oneself. This is similar to doing a few singles here and there throughout the day, but in this case i t t d

1RM DL 585, use the Top weight starting at knee height and adding an inch to the range of motion. When you can pull your target weight from the floor, go back to knee height and set a new target. Repeat. You should be able to add a good 50 to 80 lbs or more when you use the pins from knee height. Adding an inch every third workout (or fifth, if you get really heavy) will enable you to make this your full DL. This takes patience, but it is the only way to get a huge DL when 5lbs. would be less than a 1% increase.
workout # BP Lockout BP Singles x 4, add 5lbs. then one more single. DL Lockout DL Singles x 5 Remember to vary the weight for each single.

Day 1, Session 1

420

320 for 4 singles, 325 for one more.

525 is you Top weight for this cycle. You can adjust this later. Use the Sumo DL.

Day 1, Session 2

425

325, 330

585

485, 525, 515, pick 2 more singles in an 80lbs. range.

Day 2, Session 1

430

330, 335

585

"

Day 2, Session 2

435

335, 340

585

Add one inch

Day 8, Session 2

495 Etc., since you will only be locking this out for a few seconds, you should add a great deal of weight. The lockouts before the second session of the day is optional.

395, 400 Etc., until you hit at least 10lbs. more than your previous cycle. You can push for more, but you will get exhausted quickly at this point.

585 Etc., using the same weight for the lockouts each time. You will get used to holding this much weight, and it will become the Top weight of your next cycle.

Add one inch Etc., until you can pull it from the floor. In this example, once you can pull the whole singles series from the floor, 525 being the heaviest one, it is time to add 10% or 50-80lbs. and go back up to knee height again.

Note that I am not starting you out on your one rep max. You will pass it during your cycles eventually. It will feel easy at first. Be sure to follow the PTP fine points EXACTLY. Always hold maximum tension throughout the lift. Say good-bye to sticking points forever. You are still only doing 10 single repetitions per day, just as in regular PTP, but here it is spaced out and the weights are figured a bit differently. Top weight for a cycle, remember, is 90% of your one rep maximum. You will pass it during this cycle. You will eventually pass your PR lifts during your singles cycle. In that case, just add 10% to the next heaviest cycles Top weight to figure your projected 1RM for planning your workouts. The next cycle will begin using 370-375 as the Top weight, so the Day 1, Session 1 workout would be 330, 335 and the Day 5, Session 1 workout would be 370, 375. Day 8 Session 2 will be 405, 410. This is the current 1RM.
Workout # BP BP Singles x 4, add 5lbs. then one more single.

Day 1, Session 1 Day 1, Session 2 Day 2, Session 1 Day 2, Session 2 Day 3, Session 1 Day 3, session 2 Day 4, Session 1 Day 4, Session 2 Day 5, Session 1 Day 5, Session 2 Day 6, Session 1 Day 6, Session 2 D 7 S i 1

430 435 440 445 450 455 460 465 470 475 480 485 490

330 for 4 singles, 335 for one more. 335, 340 340, 345 345, 350 350, 355 355, 360 360, 365 365, 370 370, 375 375, 380 380, 385 385, 390 390 395

Day 7, Session 2 Day 8, Session 1 Day 8, Session 2

495 500 505

395, 400 400, 405 405, 410

After three cycles (24 workout days) you will have gained 10lbs. on your previous 1RM as a working weight in the cycle (so your actual 1RM will have gone up even more than this). It is important to note that you do not actually max out at the end of this program; doing so may cause a plateau. You can max out infrequently throughout the year without too much trouble, but repeatedly "pushing the envelope" may cause you to go stale. If you happen to go stale during a program, just take a week off and begin again. The deadlift cycle may outrun your Bench cycle. Top weight for this cycle will be about 10% higher than what you previously pulled from the floor at the end of your last cycle or add 50-80lbs. and begin again at knee height. The deadlift is left out of the chart above because of this. The chart below shows the next cycle for the deadlift; that should begin about one week after you have pulled the previous target weight from the floor. The deadlift cycles can last longer than 8 days, and you may pull one session per day or two. The above bench cycle is almost like a structured wave cycle that consists of several short ramp cycles. The neurological carryover principle is the backbone of this program.
DL Lockout DL Singles x 5 Remember to vary the weight for each single. 575 is you Top weight for this cycle. You can adjust this later. Use the Sumo DL. 645 645 645 645 645 645 645 645 645 645 645 645 645 525, 575, 565, pick 2 more singles in an 80lbs. range. " Add one inch " " Add one inch " " Add one inch " " Add one inch "

645

" Add one inch Etc., until you can pull it from the floor. In this example, once you can pull the whole singles series from the floor, 525 being the heaviest one, it is time to add 10% or 50-80lbs. and go back up to knee height again.

My current goal is to get as strong pound-for-pound as I can conceivably get. I do not use bench shirts, suits, wraps, or belts. I DO use hooks to hold on to the truly heavy deadlifts, at least until the skin on my hands gets tough enough to handle it. To train my grip, I use Ironminds Captain of Crush Number 2 gripper. I have the number 3, as a motivational goal, but I have yet to completely close that one. To find the groove on the bench press, I use a school desk chair and set my shoulder blades on the back of the chair while sitting upright in it. Then I expand my chest while reaching back with my shoulder blades until I have the feeling of "standing" on them. When I am aligned, I feel as if there is a giant rubber band connecting my lats, chest, and triceps that runs right through my armpits. My neighbor, who is a chiropractor, remarked (and I am paraphrasing here) that I am engaging the scapularis muscles and relying more on the scapular plane than those who simply rely on the frontal abduction/extension plane, i.e., the shoulders and pecs. When you align the scapular plain and this frontal plane, you are much more powerful and biomechanically efficient. I have seen a lot of people who are "arm and shoulder" benchers that are much bigger than me but cannot control a heavy bench; I always lift more with this scapular plane alignment "lats and scapulae" bench, the idea for which I got from Dr. Fred Hatfields web page. It took a while to get the hang of, but now that I am aware of it, I can always "find the groove" now. Previously, it was either a "good day" or an "off day". Now I have only good days. =) I also noticed that my back felt much more powerful when I gripped the bar for deadlifts as if I was about to do a heavy shrug. Locking my back in a straighter manner by learning to use my neck position and psoas alignment has helped my deadlifting out as well, and this is an easy visualization. The scapular bench press requires some tricky moves sometimes to align the scapula, but once you experience it, you can always find it again. Dan Callahan increased his bench right away when I showed it to him, although it took a while to explain. I will get a video camera and record myself doing these things for future reference. The bench and Sumo deadlift details are included in separate areas of this document. FOR MYOFIBRILLAR HYPERTROPHY: Do everything the same, except do one "set" of four singles at top weight (90%max), followed by four more singles at 90% of the previous set. You are doing sets of singles with up to 15 seconds rest in between, enough time to breathe, set your arch; set your grips, etc. Remember to reset your scapulae between bench presses! After that second set, go to 90% of that weight for another set of four singles. Continue to do sets of four single reps with this third set weight until you approach the set that you can no longer hold good form. Try to stop TWO sets before failure would occur; that is, when it starts to get hard to complete a rep, stop. It may take 10 sets of four singles, or twenty, or more. Everyone is different. You will rest from 30 to 90 seconds between sets. Pull full deadlifts instead of starting at knee height. You can alternate days doing deadlifts and squats off a box. You can also alternate bench with overhead presses. Do everything else the same as mentioned above. (Above refers to the first program in this document, the one with the charts.)

BP top weight is 90% of 410. So this set is done with 370 (rounded), DL top weight is 90% of 585, so this set is done with 525 (rounded), but get to this weight first by using the above program. The progression looks like this: Set one: 4 singles @ Top weight (BP 370, DL 525) Set two: 4 singles @ 90% of set one. (BP 335, DL 475) Set three: 4 singles @ 90% of set two. (BP 305, DL 430) Subsequent sets: Continue with the weight from set three for as many sets as it takes before you start to lose control. Stop TWO sets before failure. (The set before the one where you would run out of gas). -Rest 15 seconds between singles reps. -Rest 30 90 seconds between sets. -Stop two sets before failure. -Add extra sets instead of adding 5 lbs. -Follow the step program in PTP rather than the Neurological Carryover Singles Program outlined above. The above is meant for creating P4P androids. This one will add mass fast. -It is based on the Russian Bear Program outlined in PTP. This one just makes provision for the scapular bench (resetting your grips and arch between singles) and the deadlift (standing up and loading tension, going back and down, and resetting the grips between singles). Use the shrug grip for a straighter arch. You might want to just do the knee height deadlifts for a mass program, since you can use much heavier weights, and then use the P4P android program (neurological carryover singles program) to fine-tune your strength. The complete four-phase fighters program is as follows: Phase 1: Neurological Strength and Technique Emphasis. Phase 2: PTP Mass and Power, Primary. Phase 3: PTP Mass and Power, Rotational. Phase 4: Neurological Strength and Technique Emphasis, Downhill Run Method. Phase 1 is exactly as outlined in the first part of this document: a PTP Singles Program that uses the neurological carryover principle to impart great power for handling heavier weights in the Mass and Power Phases; it lasts from 8 to 16 workouts over a two week period. The following phases are designed to increase the density and activation of the musculature and nervous system for hitting power. You will train your grip separately so you can use mega power hooks to hold onto the bar during sumo deadlifts thus allowing you to use more weight. Iron Palm training will be used for hand conditioning and to further increase power. You will like the toughness it adds to your hands and wrists when you switch to the hook grip later on. Phase 1:Neurological Strength and Technique Emphasis: This is exactly the program that is outlined above. For knee height deadlifts, you can add weight to the bar OR add an inch to the range of motion every third workout. This is a relatively fast phase to get through, so enjoy it!

Phase 2: Mass and Power, Primary Phase 2 uses the 4 singles Bear program with 15-second breaks between reps and 30 to 90 seconds between sets; this will consist of two mini-cycles of four weeks. You will essentially be doing eight weeks of Bear training. The training sessions will be split on alternate days between Pressing Power sessions and Pulling Power with Rotational Power sessions. The exercises to be used are as follows. This phase lasts 4 weeks. Pressing Power:
Power rack bench press: 2 heavy lockouts, then 4 singles per set, PTP Bear progression, outlined above. STI Bench Press to be performed after the bench presses, 1st session each week. ISO-Bench Weeks 2 and 4, to be performed after the last session each week. One-arm dumbbell rows to be performed after all bench presses and assistance (STI, ISO) have been done. Use 5 x 5, using 45% of the bench press weight used. You will likely use straps to hold on to the dumbbells. Squeeze your lats and do not worry about how much you move your shoulder; let it move within the socket, pulling it into your lats. These are awesome lat builders.

Pulling Power and Rotational Power:

Sumo Deadlift: 2 heavy lockouts, then 4 singles per set, PTP Bear progression, outlined above. You should use the knee height deadlifts inside a power rack during the mass and power phase, as you will get much greater gains on your second pull, which is what is emphasized to increase hitting power (unless you plan on punching from a full squat). Full Contact Twist: 7 sets of 2 (one turn each side). Use whatever weight you would normally use for this movement, and do not vary it. Anywhere from 25 to 50 lbs. is good. That is a big range of weight for this movement. Leg Press: 5 x 5, you can use a lot of weight. I know that Pavel does not like these, but we will do them with a short range of motion (forget about touching your chest, just bring your knees down about four inches and drive back up to lock out.) I feel that they improve my stability in the knees and ankles, as well as building extra mass without fatiguing the stabilizers that you have already worked with your sumo deadlifts. Calf Press: Like calf raises, only done on the leg press sled. Use 3 x 5 or 5 x 5, and again, you can use a lot of weight. Many people are unhappy with their calf development, and I feel that these give me more stability and a better overall feeling of solidity in my calves.

Iron Palm Training:

You should do this before you train your grip. Any time during the day is fine. Use the 30 hits, flex and shake, 20 hits flex and shake for Iron Palm slap, knife hand, back hand, and stamping palm. You should add the knuckle training on the sand bucket and makiwara.

Grip and Forearm Development:

It is important that you do the following exercise drills in exactly the order they are presented. This program works the grip and forearm musculature in a specific sequence so as not to fatigue the smaller muscle groups. Wrist Curls: Start with 3 x 5, and work up to 5 x 5; use a PTP Bear progression. Reverse Wrist Curls: Same thing as above. Behind the back wrist curls: " " Reverse Curls: Keep your wrists pulling up like in reverse wrist curls as you bring the weight up. Hammer Lifts: You can lever a one sided Olympic dumbbell. Use 3 x 3 in front and then 3 x 3 in back. Then seated rotations as explained in the exercise directions.

Phase 2 Training Plan:

Monday Session 1, Press Lockout Only Tuesday Lockout Only Wednesday Session 2 Thursday Lockout Only Friday Session 3 Saturday Lockout Only Sunday Day Off

Session 1, Pull, Rotate Iron Palm Grip

Lockout Only

Session 2

Lockout Only

Session 3

Day Off

Iron Palm

Iron Palm

Iron Palm Grip

Iron Palm

Iron Palm Grip

Iron Palm

-This will run for 4 weeks like a flexible wave cycle. If for any reason you feel that you cannot perform a workout, take a day off, eat and sleep. Just pick up where you left off the next day and continue on. -On days that you work Pressing Power, you will only do 2 lockouts on the Sumo Deadlift. On days that you work Pulling Power and Rotational Power, you will only do 2 lockouts on the Power Rack Bench Press. -Iron Palm training will always be performed prior to the actual grip training. -Grip will be trained after the Pulling Power session. Use mega power hooks or the hook grip for the Sumo Deadlifts so that your hands dont get fatigued. You will train your grip separately in a more productive manner. Phase 3: Mass and Power, Rotational: In this Phase, the weights are increased and you will once again be using seven singles in the sumo deadlift. The Full Contact Twist will become the focus of the high volume training now. Your whole body should feel connected like a single merciless mechanism at this point. This phase lasts 4 weeks. Here is what you will do: Pressing Power:
Power rack close grip bench press: 2 heavy lockouts, then 4 singles per set, PTP Bear progression, outlined above. Use a slightly closer grip than you used for the bench press. A small difference in hand spacing makes a huge difference for triceps emphasis. You do not need to go all the way down to your chest. You can use board presses, or just set the pins at the desired height. Half Presses Overhead, Seated: Just set the pins at nose level and place the bar on the pins. Press only as far as the top of your head or slightly higher, using 5 x 5 with PTP progression. These are to be performed after you are done bench pressing. STI Bench Press to be performed after the close grip bench presses with your regular width grip, 1st session each week. ISO-Bench Weeks 2 and 4, to be performed after the last session each week. One-arm dumbbell rows to be performed after all bench presses and assistance (STI, ISO) have been done. Use 5 x 5, using 45% of your regular width grip bench press weight. You will likely use straps to hold on to the dumbbells. Squeeze your lats and do not worry about how much you move your shoulder; let it move within the socket, pulling it into your lats. These are awesome lat builders.

Pulling Power and Rotational Power:

Sumo Deadlift: 2 heavy lockouts, then seven singles using the same progression as you used in Phase 1. You should use the knee height deadlifts inside a power rack during the mass and power phase, as you will get much greater gains on your second pull, which is what is emphasized to increase hitting power (unless you plan on punching from a full squat). During this phase, you can either add weight to the bar or add an inch to the range of movement every third session, so on the last session each week you would be adding a board under your feet or moving the pins in the rack down towards the floor one notch. Full Contact Twist: 4 singles each side per set without setting down the bar, just the pause in the middle. Use PTP Bear progression, outlined above. Use whatever weight you would normally use for this movement, and do not vary it. Anywhere from 25 to 50 lbs. is good. That is a big range of weight for this movement. Arched Back Good Mornings: Use these for 5 x 5 using PTP progression. Louie Simmons swears by these, and they will work wonders for your hips and the form on your liftoff. Leg Press: 5 x 5, you can use a lot of weight. I know that Pavel does not like these, but we will do them with a short range of motion (forget about touching your chest, just bring your knees down about four inches and drive back up to lock out.) I feel that they improve my stability in the knees and ankles, as well as building extra mass without fatiguing the stabilizers that you have already worked with your sumo deadlifts. Calf Press: Like calf raises, only done on the leg press sled. Use 3 x 5 or 5 x 5, and again, you can use a lot of weight. Many people are unhappy with their calf development, and I feel that these give me more stability and a better overall feeling of solidity in my calves.

Phase 3 Training Plan:

Monday Session 1, Press Lockout Only Tuesday Lockout Only Wednesday Session 2 Thursday Lockout Only Friday Session 3 Saturday Lockout Only Sunday Day Off

Session 1, Pull, Rotate Iron Palm Grip

Lockout Only

Session 2

Lockout Only

Session 3

Day Off

Iron Palm Grip

Iron Palm Grip

Iron Palm Grip

Iron Palm Grip

Iron Palm Grip

Iron Palm

Iron Palm Training: Same as last phase. Grip and Forearm Development:
Hyper Curls: These should be done for 5 x 5, using PTP progression. Gripper: Using an Ironmind COC gripper, do 5 singles each hand. Pinch Grip two weight plates together, smooth side out. Use 25s and add smaller plates to the outside. This is a tough drill.

Phase 4: Neurological Strength and Efficiency This is the summation of your efforts over the past ten weeks. You will do everything as you did in Phase 1, using your new strength and optimizing your maximal, or limit, strength. You will peak this cycle with a two lockouts and a single with 93% of your projected 1RM on the last day, without sets or reps or any other exercise done that day. This cycle should have you gaining so much momentum that you are smoking weights that were tough for you way back at phase 1. I hope that this is an effort worthy of the Pavelizers attention. I have trained diligently since January and have surpassed all of my wildest expectations. I currently weigh 174, and I have not tried to cut weight. If I could shed my body fat, I would probably be about 165. After I have h d P4P l I i t i b d i ht t 190 d t Th I ill t

210, repeat, then 230, etc. I have not decided on a final target weight, but I imagine that 230lbs. in P4P max power would be awesome indeed. Chris Confessore currently has the record for benching the most weight P4P, 736@ 217lbs. bodyweight (powerlifting USA advertisement). I think that the potential for human strength development is far greater than even that.

My Smolov Squat Experiment Ken 'Exrecondoc' James I've always thought that I'm pretty much game for anything as far as my training is concerned. I've tried many different training protocols including HIIT, Dinosaur, traditional bodybuilding (gasp), and most recently Power to the People!, and The Russian Kettlebell Challenge. So when I agreed to join our own Comrade Garm on a little squat specialization phase I had no worries that I would be able to handle it. I had followed conversations of the powerlifters on the DragonDoor.com discussion site regarding the Smolov squat program, and it seemed that the only thing surpassing its effectiveness was it's severity. They spoke in revered tones of their experiences with the Holy Grail of Squat Specialization. Garm spoke of 11 weeks worth of limping legs, bursting personal records, and hard times. One of the funny things about me is that the more you try to scare me away from something, the more likely I am to put everything else aside and go for it. Such was the case from 3/11/02 to 5/25/02 when I put all other training considerations aside to do the FULL Smolov squat program as listed in the PLUSA June 2001 issue [now posted on our site ..,- -P.T.]. To further complicate matters we also followed Comrade Garm's 14-week deadlift peaking program (link to Articles section for this gem). The Program: The first 4 weeks The first and most essential thing you must do before embarking on this program is to figure out your one rep max in the squat. This is what everything is based on for the next 11 weeks. In the initial phase you will be squatting hard four days a week. This may seem like a lotand it is. It is as hard as it sounds. You will start your week on Monday with 4 sets of 9 reps with 70% of a 1rep max. For those who are used to the principle of 5 reps or less, you will find these sets to be quite severe. You will probably experience some soreness in the thighs from doing the higher reps, but it is all part of the conditioning that takes place within the first phase. Get back in the gym on Wednesday for 5 sets of 7 reps with 75% of a 1-rep max. I know, I know, again with the high reps? Yes. There needs to be more conditioning with high reps because we didn't get enough of that on Monday. Shut up, go home and rest because it's back in the gym Friday for 7 sets of 5 reps with 80% of a 1 rep max. The first week, these can really make you feel like quitting. You may start thinking, "hmmm, maybe that was really my sixth set," when you know perfectly well that it was only the fifth. Take your medicine, get back in the rack and do all seven because it's back in the gym the very next day to do 10 sets of 3 reps with 85% of a 1 rep max. Yes, this is an awful lot of squatting, but on the plus side it does piss-off the bodybuilders who are waiting to use the squat rack to do curls. All right, now was that first week really so bad? Yes, it was. But there's no time to complain about it because you've got to get back in the gym on Monday to do it all over againbut wait, this time you add 20 pounds (or 10 kilos) to all working weights. So if I did 4x9 with 246 in week one, I'm doing 266 for 4x9 in week 2. If I did 297 for 10x3 on Saturday of week 1, I do 317 for 10x3 in week 2. The good news is that when you get past week 2, your body really starts adapting to the increased volume and intensity. Looking at my notes from my training log I see words like "brutally hard," and "why am I doing this," but you will adapt. Unfortunately it doesn't get any easier by week 3, because now you have to add another 10 pounds (or 5 kilos) to all of your working weights as you did in week 2.

After you pay some serious dues in the squat rack during week 3, you deserve a rest. Take week 4 off from squatting until Thursday or Friday, then go in, warm up, and hit a new 1-rep max. In my own case, I added 55 pounds to my 1 rep max in these first 4 weeks. I started the program with a max of 350, it was ragged and uneven, it was hard. In week 4 I had a goal of 405. 4 wheels on each side for a good deep squat is something you don't see everyday in most gyms (which is kind of sad I know) so that was my goal for the initial 4 weeks, and I'm happy to say that I achieved it. It was heavy, and it wasn't easy, but it would have passed any PLing meet in the country. Many comrades might want to stop the program after this, after all a 55-pound gain in 4 weeks is pretty awesome. But I was determined to see it through to the bitter end and complete the entire program. I was ready to enter the next phase, which was somewhat confusing and probably was not handled very well by me. One of the purposes of this article is so that others can learn from my experience. The Switching Phase I follow instructions pretty well, so I followed the program to the letter during the initial phase and I came out a big winner. However, when left to my own devices, I tend to fall prey to the "tinker" syndrome. I found myself switching exercises around instead of focusing on the task in front of me. Garm's instructions were to work the legs with anything that isn't a barbell squat, and do it with speed. In the switching phase, you perform speed work and you also perform negatives twice a week in the barbell squat with slightly over your new max. This is key, do not attempt negatives with a weight that is heavier than you can control. I would suggest 10-20 pounds over your max and squeeze it all the way down to the pins of the power rack. Absolutely do not let it slam at the bottom, control it. For a much more thorough elaboration, please see Pavel's excellent article on negatives in the Volume 8 number 1 issue of Milo. So, I had a good idea on the negatives, but unfortunately the switching phase is 2 weeks long and it took me a week to figure out what I was going to do for speed work. The moral of the story: Have a plan! I initially tried bottom position squats in the rack with 65% 1rm, but decided later that box squats work even better. If you have never done box squats before, give them an honest try. They do not violate any party principles, simply recruit max tension going onto the box, sit way back, and explode upward and forward. I followed WSB (Westside Barbell Club) principles to the letter for these and did 12 sets of 2. My only other speed work for this phase consisted of star jumps for sets of 10. To perform star jumps, crouch down as in the bottom position of a hindu squat and explode upward jumping as high as possible with arms extended as if you are trying to reach the sky. As soon as you hit the bottom position, explode up immediately, it is a plyometric exercise after all. I did 2 or 3 sets, or until I slowed down enough for the exercise to loose it's value. The Intense Phase This is what the program is all about. Squatting at absurd levels of volume and intensity. It lasts 4 weeks, followed by a one week taper cycle, and it makes those 4 sets of 9 from the first phase seem like a warm-up. You squat 3 days per week, and all of the percentages are based not on the max you started with, but with your new max that you just worked so hard to achieve. Here's how the next five weeks play out:

Intense phase week 1: Monday - 65% x3, 75%x4, 85%x 3 sets of 4, then 1 set of 5 Wednesday - 60%x3, 70%x3, 80%x4, 90%x3, 85%x 2 sets of 5 Saturday - 65%x4, 70%x4, 80%x 5 sets of 4 Intense phase week 2: Monday - 60%x4, 70%x4, 80% x4, 90%x3, 90%x 2sets of 4 Wednesday - 65%x3, 75%x3, 85%x3, 90%x3 sets of 3, 95% x3 Saturday - 65%x3, 75%x3, 85%x4, 90%x4 sets of 5 Intense phase week 3: Monday - 60%x3, 70%x3, 80%x3, 90% 5x5 Wednesday - 60%x3, 70%x3, 80%x3, 95% 2 sets of 3 Saturday - 65%x3, 75%x3, 85%x3, 95% 4 sets of 3 Intense phase week 4: Monday - 70%x3, 80%x4, 90%5x5 Wednesday - 70%x3, 80%x3, 90% 4x3 Saturday - 75%x3, 90%x4, 95%x 3 sets of 4 Taper cycle: Monday - 70%x3, 80%x3, 90% 2 sets of 5, 95% 3 sets of 4 Wednesday - 75%x4, 85% 4x4 Sunday - test new max So, just to put it in perspective, When I started the program on the 11th of March of this year, my squat max was 350, and it was a hard single. 10 weeks later, I was doing 385 for 3 sets of 4. Monday's workout of the taper cycle is by far the hardest on paper, but by the time you get there, your sets are going up easier and easier. The first time I did 5x5 with 90% of the new max I thought I was going to die. You simply cannot get through this unless you use the high-tension techniques from PTP. At least that was my experience. When you are squatting the 25th rep with 90% of your new squat max, you have got to squeeze the bar as if your life depended on it, tighten the abs before you go down, and flex every muscle in your back. Trust me, this stuff really works. Unfortunately for me, there is no pre-arranged plan to warm up for your new max once the whole thing is over with, so I did not hit what I had expected to. I ramped up with 135x5, 225x2, 315x1, 365x1, 405x2, and planned to hit 465 but was absolutely crushed at the bottom and never even had a chance with it. In retrospect it wasn't smart to double with 405, but I thought it would give me the confidence to hit 465. So I did not find a new max, but feel very comfortable in saying that with a better warm up scheme 425 would have been in the bag. So I can conservatively say that I put 75 pounds on my squat in 11 weeks.

Final Thoughts Is this The Holy Grail of squat routines? Yes. Would I ever do it again? No. Like everything else, you have to determine what your goals are and act accordingly. I did this routine because I had a weak squat and wanted to make it stronger to someday compete in powerlifting. To that end, the program worked very well. The problem for a 3-lift competitor is fitting in other work around the squatting hell. Garm and I started his deadlift peaking routine at the same time as we started Smolov, so that addressed any deadlift work. We also did PTP style benching 5 days a week (2 sets of 5, 1 work set, 1 at 90%). I also added overhead pressing, pullups, and some KB work as well. In hindsight, I was in an unbelievably overtrained state. To understand just how overtrained I was, go to the articles section and match up the deadlift peaking routine with this routine. If I were to advise the average trainee as to what to do in addition to the Smolov Squat program, I would say the answer is kettlebells. 2 or 3 sets of KB presses, snatches twice a week, and finish your squat sessions with some 2 hand swings to introduce the blood flow back in to the lower back and hips. KB swings have an incredible recuperative effect that I cannot explain. I believe the KB work I did during the routine helped me get through it. If you are a powerlifter, I would say to do 54321 style benching twice a week, and one or two deadlift singles a week at about 8085%. This should keep you in the groove for heavy pulls without bombing away needlessly on the lower back, trust me, it will get enough work squatting. You can expect some weight gain from this program because you will be hungry from the time you get up to the time you go to bed. Feed the hunger, you will need the calories. If you want to increase your squat, increase your pain tolerance, and increase your mental toughness, this is a good way to go. You cannot underestimate the effect of training brutally hard for short periods of time. It has great carry-over to the rest of your training and your general physical preparedness.

Ken James is a former Corpsman for the Marine Corps Reconnaissance Community. After serving 9 years in the Navy he earned a B.S. in Criminal Justice Studies from the University of North Dakota where he also worked as an instructor in grappling and submission fighting. Beginning in September of 2002, he will be working as a Special Agent for the Department of Defense.