Wave-Like Loading For Athletes

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 1Wave 2Wave 3Wave 4
Set 1: 8-10 repsSet 3: 8-10 repsSet 5: 8-10 repsSet 7: 2-3 reps
Set 2: 4-6 repsSet 4: 4-6 repsSet 6: 4-6 repsSet 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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