For volume training with intermediate and advanced athletes, legendary strength and conditioning coach Al Vermeil recommends wave-like loading when performing squats and presses. Too much high volume, low intensity work can detrain the nervous system over time. This scheme works well to counter that effect:
| Wave 1 | Wave 2 | Wave 3 | Wave 4 |
| Set 1: 8-10 reps | Set 3: 8-10 reps | Set 5: 8-10 reps | Set 7: 2-3 reps |
| Set 2: 4-6 reps | Set 4: 4-6 reps | Set 6: 4-6 reps | Set 8: 2-3 reps |
Total of 8 sets
In my article The Russian Approach to Size and Strength, I offer several wave-like loading templates that you can use with your athletes.
