BTB - Block 7 Wave Loading
We have done Wave Loading in our training before, just not with this set and rep scheme. This rep scheme will be 7, 5, 3, 7, 5, 3. The tempo will be 2/0/X/0, allowing us to reach levels of intensity. For members that have been with us for a while, and have done Wave Loading (3, 2, 1, 3, 2, 1 or 5, 4, 3, 5, 4, 3) you understand the benefit of potentiating effect from ‘Waving’ the loads progressively. We have always put a restrictor on it with tempo or exercise selection. Keeping the tempo low and less complex allows us to utilize heavier loads.
Keeping the tempo low and less complex allows us to use heavier loads.
How should you gameplan your weights for 4 weeks of this block?
The best way to organize Wave Loading is to start at the end with the last set of three on Week 4. From there work backward each with the last set of three. Off that we will organize each training session based on that last set of three which will be the heaviest of the day.
What it will look like is:
Week 4: 7/85, 5/90, 3/95, 7/90, 5/95, 3/100
Week 3: 7/80, 5/85, 3/90, 7/85, 5/90, 3/95
Week 2: 7/75, 5/80, 3/85, 7/80, 5/85, 3/90
Set 4 from Week 1 (7/75) becomes Set 1 of Week 2
Set 5 from Week 1 (5/80) becomes Set 2 of Week 2
Set 6 from Week 1 (3/85) becomes Set 3 of Week 2
Week 1: 7/70, 5/75, 3/80, 7/75, 5/80, 3/85
Set 2 (5/75) becomes Set 4 (7/75)
Set 3 (3/80) becomes Set 5 (5/80)
Set 6 (3/85) is the heaviest of the day
Each week will be structured based on what we did the previous week based on what we want to hit for Week 4 - Set 6. We will use GymAware, ForceDeck, and NordBord to determine that potential but that is at least the direct goal.
why don’t we just use more traditional set and rep scheme like 5x5? because our varied approach is sustainable, safer, and better for our members.
A question we get asked is why don’t we just use a more traditional set and rep scheme like 5x5 or 3x10? A larger more fundamental question is how do we continuously drive adaptation when we have an undetermined period of time we are training for? And what is the biggest impediment to that training?
There is a benefit to doing familiar set and rep schemes. It allows you to load closer to a threshold faster. Working in a compressed schedule or in a situation where you have to peak for something makes using a more familiar rep scheme more valuable. We know what we can do which allows us to load more weight relatively faster.
The downside comes when pushing to a threshold faster creates increased risk. The increased familiarity with a rep scheme allows us to peak earlier but harder to have continuous progress over a longer period of time. If we can peak within two to three weeks and we still have time to within a training block we are running on razor-thin margins with whatever time is left in that training block.
The value of less familiar training blocks becomes more about sustainable and continuous loading. If we have no idea on how to do something we become more patient with ramping to our threshold. The “feeling out phase” becomes about understanding what we are doing, which traditionally creates muscle soreness and therefore is effective. As we gain more familiarity with something we begin to become more adapted in a safer way.
Faster peaking means we have already adapted to that stimulus and the body is adept at getting to our threshold faster. Novelty with set and rep schemes means we are not yet adapted to that stimulus. The novelty is synonymous with untapped potential and loads of opportunities for us trainees. We not only can load safely, we can also reach larger benefits with accessing areas that are underdeveloped.
Big take home is this: the novelty of how we design our training along with the long play of safe and effective training should allow us to load sustainably for longer periods of time.