With the original Russian squat program you can improve your squat by as much as 5% in 6 weeks. And that while you do not add a kilo to the starting weight of 80% of your current one-rep maximum (1RM) for the first three weeks.
TARGET
While not a program to make permanent progress, the Russian squat program is a great way to add a few pounds to your squat, or one of the other “big four” (deadlift, bench press, overhead press) in the short term. Think of it as an intervention in your regular training regimen. The program is too intensive to follow for longer than six weeks, because you would then smoke your central nervous system.
PROGRESSION
According to the Russian squat program, you squat for six weeks, three times a week on non-consecutive days. For example on Monday, Wednesday and Friday.
Parameters of the Russian squat program, always with the number of sets times repetitions. The last number (%) is the percentage of your current one-rep maximum (1RM): the weight or load of which you can only do one repetition, or your maximum weight. Please note: the above schedule does not include 3 warm-up sets of resp. 50, 60 and 70% of your 1RM on the lighter days. On the tough days you work conservatively towards the target weight.
You make progress every week. To make this insightful, we have made bold the training moments at which you make progress. The other moments also have a function, but we’ll get to that in a moment.
As you can see, the first three weeks focus exclusively on an increase in training volume. This becomes even clearer when we strip the program and list the progression moments:
Weeks 1-3
6x3x80%
6x4x80%
6x5x80%
6x6x80%
Someone may argue that you don’t get any stronger these first three weeks; we believe that if you can do more reps with the same weight, you will become stronger. Point.
After the first three weeks, the training volume decreases and the training intensity increases:
Week 4-6
5x5x85%
4x4x90%
3x3x95%
2x2x100%
1x1x105%
The relatively light days, the 6×2 training sessions, are more than ‘program filling’. They help you pay attention to the most underrated aspect of strength training: speed. Or better: acceleration (force = mass x acceleration). By exerting the same amount of force, you can give a relatively light weight (here 80% of your 1RM) more speed than a heavier weight. If you only train hard, it will inevitably come at the expense of your speed.
BENEFITS
As you can see, the Russian squat program is quite easy to understand, especially after the previous analysis. You really don’t need to be able to solve those logical numbers from IQ tests to see through the program and understand the principles behind it. This simplicity has one big advantage: if you miss a repetition somewhere, you can easily slide into the at first sight rigid program.
Suppose you miss the last repetition of your last set of four on Friday in week 4. Then you have two obvious options. The first is to do week 4 over again, the second is to move your ‘failed’ Friday training to the following Wednesday, moving the rest of the program (week 5/6) by one week. We prefer this second option.
However, you cannot keep scrolling and stretching the program endlessly. If you fail the program more than once, you probably overestimated your 1RM. It is better to take a step back for a few weeks and give the program another chance later. In many similar programs it is recommended to take 95% of your ‘real’ 1RM as a starting point. Although the creator of this program does not explicitly recommend this, we want to give you this as a consideration.
DISADVANTAGES AND PITFALLS
The Russian squat program is a typical example of linear periodization; it is therefore in principle subject to the general criticism that applies to any program that follows linear progression. See our main article on periodization. Still, we have to make a few caveats in favor of the Russian squat program.
The biggest criticism of linear progression is the low training volume at the end of the program. If you analyze it properly, you will learn that this is not so bad in the case of the Russian squat program. Only the last two weeks the training volume is very low.
Another drawback is that most programs with a linear progressive course start with a training intensity that is too low. The program also counters this criticism quite easily, by starting at 80% of your 1RM, where other programs start at 60% and only pass the 80% after eight weeks.
An objection related to the previous one is that the training intensity at the end is just ‘drunk’ high. But where you train above 85% for ‘only’ three weeks in this program, the intensive phase in other linear programs often lasts eight weeks.
In short, the Russian squat program is short and sweet. Because it lasts so short, you never lack training volume or intensity for too long and you do not lose muscle mass or strength. An ideal snack, this program.
WHO IS THE RUSSIAN SQUAT PROGRAM SUITABLE FOR?
The Russian squat program is suitable for anyone who, for whatever reason, wants to improve their squat. For the powerlifter who considers the squat to be part of his field. For the weightlifter for whom the squat is one of the most important auxiliary exercises. For the bodybuilder who uses the squat as the number one mass-building exercise for his lower body. And finally for anyone who practices a ‘different’ sport – athletics, hockey, football, etc. After all, stronger legs benefit from just about every sport.
FREQUENTLY ASKED QUESTIONS
The Russian squat program raises a number of questions. Below is an overview of the questions we regularly encounter.
I train for muscle mass. Does a strength program like this help me?
Hell yes. Bodybuilders also benefit from improving their 1RM. A bodybuilder usually trains at 70-80% of his 1RM. And 70-80% of 105 kg is simply more than 70-80% of 100 kg. A higher 1RM thus enables the bodybuilder to perform the ideal 8-12 repetitions heavier. And that means muscle growth.
Do I need to do additional exercises with this program?
Your training frequency of three times a week ensures sufficient weekly training volume; in principle it is not necessary to do additional exercises. In fact, due to the high intensity, this can backfire. If you really want to do something extra, do 4 or 5 sets of 10-15 leg curls at a very low (<50%) intensity.
How do I train my upper body in this program?
Traditionally a routine of Russian weightlifters to strengthen their legs, the Russian squat program fits well into an upper/lower-body split. You can then train your upper body on Tuesday and Thursday. Weightlifters can practice pulling or punching on the ‘other’ days.
Can I integrate deadlifts into this squat routine?
No. Deadlifts use more or less the same muscles as squats. Deadlifting – on training days or any other day – would make this already grueling program too strenuous.
I only have two days to train (my legs). And now?
In a good program like this, each element serves a higher purpose. It is therefore undesirable to make changes to this. If there really is no other option (and only then), it is best to extend the program by three weeks as follows.
As you can see, the program now consists of one light and one heavy day per week. In order to compensate for the missed day and bring the training volume more or less in line with the original program, we added one rep to the normal sets of two reps from week 2 onwards.
I’m done with the program. And now?
After completing this program you can resume your ‘old’ training program and benefit from your stronger squat and overall strength. The transfer of a higher 1RM is huge. In any case, do not immediately restart the program – not even for another exercise. In any case, do not do this routine more than two or three times a year.
Soon we will devote an article to ‘that’ other and perhaps even more famous Russian squat program. That of Sergei Smolov. A tried and proven 13-week program popularized by Pavel Tsatsouline, who also publicized the Russian kettlebell in the West. We love Russia!