Russian squat program for older lifters
The famous, classic Russian squat program is already legendary and well known for restarting stalled progress. What makes it effective is the wave-like variation in training load volume over the first three weeks and in intensity over the last three. In the last two of the six weeks, you are already training at 95 – 105% of your 1RM.
The original Russian squat program was actually designed for younger athletes: both men and women are at their peak of power and capability when they are young, recovery included. I have done the original version several times over the years, but now, in middle age, it is a fairly brutal ordeal. I simply don’t recover. To get through the original version today, I would have to either enter a vastly lower personal squat record when calculating the weights or shorten the program from its original length. The last time I took on the Russian squat program again, I derived my own version from the original, which let me recover properly, yet I still finished the program with a new personal squat record.
The original Russian squat program is six weeks long, with squatting on three days a week, on non-consecutive days (for example Monday, Wednesday, Friday). My modified squat program is eight weeks long, with squatting on two days a week, for example Monday and Thursday or Tuesday and Friday, and so on. There should be at least 2 days between the two squat sessions, and after the second, heavier squat day you can safely take 3 days off from squatting. Squatting two days a week is a must in any case.
How it works…
Estimate your current squat max and subtract 20% from it. Use the resulting number to calculate the weights you will squat in the program. If your record is, say, 200 kg, subtract 20% (40 kg) and calculate your plan based on 160 kg. If you don’t know your exact record, err on the modest side. Rest between sets for as long as you need. The program and its calculations are based on you squatting properly and deep, like classic weightlifters. If you are more of a powerlifting-style squatter, it is enough to subtract 15% from your max when calculating the program (with a 200 kg record, calculate the program based on 170 kg). Belts and wraps can be used with either squatting style. If you need an additional warm-up before the program in the form of extra sets, you are free to do that too. You may well need it in the last three weeks. In the repetition/set scheme, the first number is the number of sets.
Russian squat program: Phase I – volume
The first 4 weeks, we squat two times a week.
Workout 1: 60% 1 x 3, 70% 1 x 2, 80% 6 x 2 (six sets of two reps)
Workout 2: 60% 1 x 3, 70% 1 x 2, 80% 6 x 3
Workout 3: 60% 1 x 3, 70% 1 x 2, 80% 6 x 2
Workout 4: 60% 1 x 3, 70% 1 x 2, 80% 6 x 4
Workout 5: 60% 1 x 3, 70% 1 x 2, 80% 6 x 2
Workout 6: 60% 1 x 3, 70% 1 x 2, 80% 6 x 5
Workout 7: 60% 1 x 3, 70% 1 x 2, 80% 6 x 2
Workout 8: 60% 1 x 3, 70% 1 x 2, 80% 6 x 6
Russian squat program: Phase I – intensity
The last 4 weeks, we squat two times a week.
Workout 9: 60% 1 x 3, 70% 1 x 2, 80% 6 x 2
Workout 10: 60% 1 x 3, 70% 1 x 2, 85% 5 x 5
Workout 11: 60% 1 x 3, 70% 1 x 2, 80% 6 x 2
Workout 12: 60% 1 x 3, 70% 1 x 2, 90% 4 x 4
Workout 13: 60% 1 x 3, 70% 1 x 2, 80% 6 x 2
Workout 14: 60% 1 x 3, 70% 1 x 2, 95% 3 x 3
Workout 15: 60% 1 x 3, 70% 1 x 2, 80% 6 x 2
Workout 16: 60% 1 x 3, 70% 1 x 2, 100% 1 x 1, 105% 1 x 1, 110% 1 x 1
The weights in parentheses are only worth trying if every previous attempt went well and with room to spare.
Even though this program is a lighter, longer format, it is still a hard plan. If you feel the program is heavy, ease off a little on training other lifts and muscles, and your recovery will be better. Eat properly. Listen to your body… this is a program that far from everyone can get through. If you feel you are starting to break down, take a couple of days off and recalculate your program from a lower record. In fact, all programs are more like recommended guidelines that you are meant to adapt to your own capabilities, especially as we get older.
If you manage to get through the program based on the originally calculated record, congratulations in any case. I strongly recommend that you don’t try to run this program twice in a row, or more than two times a year. It is a harsh plan, and if you go all out, sprained or torn ligaments and tendons are not far off. So take my word for it. Try to maintain the squat level you’ve reached and try something else for a change. That said, you are certainly free to try this program with pressing for the upper body as well, but after squatting on this plan, give your legs and lower back some time to rest.
Enjoy the program…
“The Russian Squat Routine for Masters” Randy Hauer
Translated by: Janar Rückenberg
Source: Turg.Fitness.ee
Come and train! ArtGym
