we only do this exercise rotation once a year + wave loading: behind the block team

Wave Loading Year 7, Block 4

This is such an important block for Team for a couple of reasons. One reason is that we are going to use an Intensification protocol called Wave Loading. The other reason is our exercise rotation #3: Split Squat, Neutral Grip Pullup, and Deadlift. This blog post is going to go over why these two factors are so important for the rest of the year’s success. 

We have three Exercise Rotations we use. Exercise Rotation #1 is Front Squat, Chinup, and Trap Bar Deadlift. Exercise Rotation #2 is Back Squat, Pullup, and RDL. Each of these Exercise Rotations goes through two consecutive blocks, Accumulation and Intensification. We do this because it gives balanced exposure to qualities and an opportunity to get as much from each protocol as possible by having longer exposures to each exercise. 

But everything has a timeline. If we look at the entire year, how much exposure can we do these patterns without breaking down? The hope with the way we sequence exercise rotations is that we get more value from those exercises. But eventually we break down and incur diminishing returns. This is why we use a third Exercise Rotation, to simultaneously pull as much performance from as possible while protecting from breaking down. 

With exercise #3 rotation, we’re using a unilateral squat over a bilateral squat allows for continuous development of something like squat. Unilateral strength feeds into this concept called bilateral deficit, the total strength of each leg added is greater than bilateral strength. Neutral grip pullup is the exercise variation with greatest potential for external load for vertical pulling, increasing strength for vertical pulling. Deadlift over TBDL or RDL places a huge CNS load, relatively speaking. The larger play for how Exercise Rotation # 3 impacts are the developing bilateral deficit, external load, and CNS demand. We only use Exercise Rotation #3 for one training block. 

The other aspect we have to dive into is the protocol we are going to use: Wave Loading. Wave Loading is all about ‘Potentiation’, or activating more motor units. We progress up to a higher intensity followed by a lowering of intensity with increased volume and work back up to a higher intensity. The higher the intensity and the altering of volume potentiates more motor units to reach higher intensities. The protocol will look like this: 

  • Set 1: 6/75%

  • Set 2: 4/80% (+5% from Set 1)

  • Set 3: 2/85% (+10% from Set 1)

  • Set 4: 6/80% (+5% from Set 1)

  • Set 5: 4/85% (+10% from Set 1)

  • Set 6: 2/90% (+15% from Set 1)

The building up intensity is the product of potentiating more motor units, but equally getting more confident with heavier weight at lower volumes. If you look at the progression from set to set: Set 2 is the same % as Set 4 and Set 3 is the same % as Set 5. We get exposure to higher intensities at lower volumes and we gain confidence as a result. Confidence with heavier weights is a learned skill. 

The combination of Exercise Rotation #3 with Wave Loading was strategically chosen. Gaining confidence with heavier weights along with exercises that are unique relative to what we normally do was important for the overall plan. We’re breaking the monotony but at the same time catalyzing for the next four blocks of Exercise Rotation #1 & #2. The end result is should be higher performance from those exercises. 

Allegiate