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  1. #1
    fl0ridagirl is offline Junior Member
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    Default Warm-up sets on Smolov

    Hey,

    I was wondering if it is recommended to do warm-up sets on Smolov? With other programs I usually do about four warm-up sets, with each set increasing in load, similar to the Starting Strength warm-up calculator. Should I do this with Smolov or would it be too much volume? TIA!

  2. #2
    Red Boar is offline Senior Member
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    The Smolov already has a warm-up procedure:

    "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 3-5 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. "

    Just do it to the letter, at least in the first 2 years (don't do the Smolov without at least 6 month between cycles!). I have been extremely passionate about this program,and I did all the possible experiments, but I can assure you nothing is so effective (and SAFE) as the original Smolov cycle, as it is written.

  3. #3
    fl0ridagirl is offline Junior Member
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    Thank you!

    Do you have a video of this? I did a search for protyazhka but could not find one.

  4. #4
    faizalenu is offline Senior Member
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    A warm up is just that, warming up the muscles and lubricating the joints for your workout. If you are worried about too much volume, you aren't warming up, you are working out.

    Do what you gotta to do get ready, but no more than that.
    Faizal S. Enu, CFT/RKC/PBA
    My blog: [URL]http://faizalenu.blogspot.com[/URL]
    Workshop Schedule: [URL="http://tinyurl.com/XA-Kettlebell-Workshops"]http://tinyurl.com/XA-Kettlebell-Workshops[/URL]

  5. #5
    Opus is offline Junior Member
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    I'm thinking if you are asking this question you shouldn't be doing Smolov

  6. #6
    fl0ridagirl is offline Junior Member
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    Quote Originally Posted by Opus View Post
    I'm thinking if you are asking this question you shouldn't be doing Smolov
    I never claimed to be the smartest person when it comes to lifting and programming (which is why I am asking), but my squats are solid, I compete in powerlifting (raw) and have been stalling on squats after following a linear progression for over a year and a half.

  7. #7
    thegym00 is offline Senior Member
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    Quote Originally Posted by fl0ridagirl View Post
    I never claimed to be the smartest person when it comes to lifting and programming (which is why I am asking), but my squats are solid, I compete in powerlifting (raw) and have been stalling on squats after following a linear progression for over a year and a half.

    Thats what the forum is for question you can ignore the smart ass remarks....in my experience
    a few pre warmup sets followed by the program warmup is good for me the suggestion from red boar sounds great personally I always did a few light swings squats and good mornings with the bar to warmup. good luck lots of people in my gym have had great success with the program, the following link is great for programming
    http://joeskopec.com/smolov.html

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