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
set 1: 8-10 reps
set 2: 4-6 reps
Wave 2
set 3: 8-10 reps
set 4: 4-6 reps
Wave 3
set 5: 8-10 reps
set 6: 4-6 reps
Wave 4
set 7: 2-3 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.
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