THE OTHER RUSSIAN SQUAT PROGRAM

THE OTHER RUSSIAN SQUAT PROGRAM

By Shane Robert

If you search “Russian Squat Program,” or something to that effect, you’ll most likely come up with the now infamous 1976 Russian Weightlifting Yearbook program. I have written about this program before and have used it to quite good effect, as have untold thousands of other lifters in the 50 years since it was written. It is such an effective program that Fred Hatfield, aka Dr. Squat included the program in his book Power from the mid-1980s. Despite all of the success attributed to it, the Russian Squat Routine, as this is affectionately known, is really just a squat specialization and peaking program. It’s not something that you can realistically run regularly or concurrently with other lifts.

On the other hand, there is a lesser known, and earlier, program that is meant to be part of a full routine and not just a squat specialization or peaking routine. The program consists of 3 workouts per week over 3 week repeating blocks. This program was first presented by V. Maslaev in the USSR Yearbook in 1974, but was brought to the attention of most western audiences by Arthur Drechsler in his Weightlifting Encyclopedia. The routine is not as intense as the 1976 version and there are even two options with this routine: one for normal people and one for those who can handle large workloads. If you fit into the latter category, then you may wish to try the second option, but only AFTER you experiment with the first. Don’t just assume you can handle it.

PROGRAM 1

After the third week, you add 5% to your max and repeat the program.

PROGRAM 2

Progress the same as with the first program.

This is classic Russian. The volume and intensity are uncoupled and the volume makes big weekly waves.

Far be it from me, a lowly capitalist American trainer, to criticize the eminent coaches of the former Soviet Union, but I do happen to think that this can be improved for a normal trainee. How? Simple—put the easiest day, day 3, on day 2. You can do this by switching day 3 with day 2, a concept straight from old school American training that utilized the medium/light/heavy method. Or, put the hardest day as day 1 and the second hardest as day 3, creating a heavy/light/medium setup. It comes down mostly to your personal preference. Whichever way you choose, keep the easiest day in the middle of the week. Putting the lightest day as day 2 will help with more recovery between squatting days.

Even though this is known as a squat routine, it can, of course, be used for other strength lifts like deadlift, bench, or overhead. If you’re looking for a pretty simple, repeatable program, this is a decent option with a pretty proven track record.