If you’ve been around strength training or powerlifting circles long enough, you’ve probably heard whispers about Smolov — the legendary high-volume squat program known for producing massive strength increases in a shockingly short time. Although we will be modifying the Smolov program to fit the needs of our CrossFit Class Programming, the results will still be the same..... endurance under moderate to heavy loads for higher volume sets....It’s also known for one other thing:
💀 It’s brutally hard.
So why do athletes still swear by it?
Let’s break down why the Smolov cycle works, how it builds strength so effectively, and what makes it different from the typical strength progression you might see in our CrossFit classes.
Originally designed by Russian powerlifting coach Sergey Smolov, the program is a 13-week cycle (we have modified it to 6 weeks) focused primarily on the back squat. It uses a high volume of heavy squatting paired with aggressive progression to push your strength threshold further than you thought possible.
A typical week might include (again don't freak out about the below, we are modifying this program for our class structure):
Put simply: if most strength cycles ease you into progress, Smolov kicks the door down.
Smolov doesn’t just build muscle — it builds efficiency.
When you squat frequently and at high volume:
This is why athletes often PR not just by a little, but by 20–50+ pounds after completing the cycle.
You’re not only stronger — your body becomes more coordinated and confident under heavy load.
The weekly progression jumps are aggressive. Instead of adding 5 lbs here and there, Smolov increases volume and weight dramatically.
Your body is forced to adapt quickly.
Most programs operate on the idea of progressive overload.
Smolov operates on extreme overload.
Squatting heavy once a week allows doubt and hesitation to creep in. When you squat heavy four days a week, something interesting happens:
You stop fearing the barbell.
You learn how heavy weight feels.
You learn how to grind.
You learn how to stay composed.
Confidence becomes a skill — and it transfers to every lift you perform.
There’s no hiding from this program. You show up, or you don’t.
In CrossFit, we talk a lot about mental toughness, about choosing the uncomfortable thing. Smolov throws you at uncomfortable consistently and demands that you stay there long enough to grow.
Most athletes walk away not only stronger but tougher.
Smolov pairs best with:
We don’t add Smolov on top of five metcons a week — we adjust your training so you can attack the program with intensity and purpose.
Strength cycles work best when they are the focus.
Smolov works because:
It’s simple, brutal, and wildly effective.
Buckle Up!!
Coach Jake
