How To Wave Load

Throughout training we are utilizing multiple tools and strategies to help manage fatigue. In particular, as we push intensity and volume throughout a block, we get to a point in the fitness vs fatigue model where fatigue surpasses our fitness level, and we must implement some type of strategy to help return fatigue to a manageable level while maintaining fitness. The typical tool people use are deloads, but a common strategy being used more regularly in modern programming is wave loading. The definition of wave loading used to be more applied to block structure and the idea of wave loading rep schemes, such as the infamous 5/3/1. But the definition I am using here is as a strategy to taper fatigue without having to use the typical deload week to end a block. In my latest KZbin video, I break down what wave loading is and how we can implement this model within our training. I take a look at the reasons to wave load in comparison to deloading, and where wave loading can be of benefit for specific lifters. And lastly I go into detail in how to wave load, showing the 3 different models of wave loading I implement for my athletes and how to adjust based on their individual response.
#powerliftingprogramming #deload #deloadweek #waveload #powerliftingprogram #powerlifting #powerliftingcoach #powerlift #taper #deloadprogramming #waveloadprogramming #powerliftingdeload #fatigue #powerliftingfatigue #fatiguemanagement
How To Program A Deload Week: • How To Program A Deloa...
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Website: prsontheplatform.com/

[@miguelvillarreal2149]

No need for No Reel Slide here. 😂Thanks for the info, Steve! Detailed and clear as always.

[@PRsPerformance]

That's why KZbin is my favorite, they aren't trying to cramp my style with Reels!

[@jugsbts]

this guy is a freaking genius

[@PRsPerformance]

🙏🙏🙏

[@gabrielmoreno3027]

Thank you so much for keeping up the content. You've brought me to Swedish nationals soon

[@PRsPerformance]

You’re welcome!!

[@mart3418]

Recently found your channel and it has absolutely amazing content. Thanks so much

[@PRsPerformance]

Welcome!

[@jakehansen7825]

Thanks Steve

[@PRsPerformance]

You're welcome!

[@solana_lifts]

This was posted 2 minutes ago and I’m already on it 🤓🤓

[@PRsPerformance]

Dedication there!

[@spyhunter775577]

I’d love to see a video going into examples of dealing with the different psychological obstacles of lifters and how you cater your programs/coaching to them. Your use of wave loading to incentivize effort (opposed to the temptation of some lifters to shut down during a deload week) is a great example. Others might be: 1. A lifters “darlings”. I.e. accessories or lifting habits that motivate them (when you know it’s suboptimal) 2. Dealing with injury 3. Dealing with weight cuts 4. Outside stressors (work, family, etc)

[@PRsPerformance]

I have a whole video on that already.... kzbin.info/www/bejne/sJKzc2B_g9R5eaM

[@josej8091]

Yessssss

[@PRsPerformance]

💪 💪💪

[@drewmoon2444]

If I were to take ~2 week break, right after a deload week, would you recommend taking a wave-loading approach as I move into my new block when I get back in the gym? How would you approach coming back, especially when you're in the middle of a program, from these kinds of breaks? Also, thank you for these videos! Great information in your videos, details and explanations that I don't find a lot elsewhere

[@PRsPerformance]

Yes it could be somewhat similar, but I'd add an additional week before week 1 as an "intro week" www.elitefts.com/education/what-why-when-how-a-guide-to-using-an-intro-week/

[@drewmoon2444]

@@PRsPerformance I see, thank you!

[@misd8602]

The camera quality is great! Just maybe adjust lighting for higher quality!

[@PRsPerformance]

👍

[@sebastianadamczyk9561]

Would you move someone from a wave load to a block with a deload as they get stronger? Or would you rather keep the same setup "forever"?

[@PRsPerformance]

That’s a big “it depends”. Getting stronger does not definitively mean you need to deload.

[@miguelvillarreal2149]

Hey Steve! Would you say accessory wave load is not needed on the Week 1 after competition, assuming they were properly tapered leading up to comp? Or would you still start with a set and 1-2RPE less even so?

[@PRsPerformance]

Even more important to wave load them because you have tapered off the volume and need it to be introductory coming back, or else the novelty will make you extra extra sore.

[@miguelvillarreal2149]

@@PRsPerformance Thank you so much! I hadn’t thought of it that way.

[@aqua_addicts1787]

what do you think about doing a wave load with a 4-week block but on week 4 you taper back volume and accessories and structure the week around hitting a new PR. keeping the reps low for the week and just maxing out shouldn't cause to much fatigue and allow you to recover from the previous 3 weeks? then roll into week 1 of the new block with numbers adjusted to the new max?

[@PRsPerformance]

You do not need, or should want to, test maxes every 4 weeks, so I wouldn’t structure things like that.

[@aqua_addicts1787]

@@PRsPerformance so let's say you have 4 week block and you max out every 3 or 4 blocks, if your rate of progression is faster than the time between the next time you max and adjust your numbers, do you just assume a new max and adjust the numbers in the next block but don't actually max out?

[@totallyraw1313]

Hey bro, how do you think Anatoly Powerlifter got so strong at such a low body weight? Wave loading and cluster sets, perhaps?

[@PRsPerformance]

I have not followed any of his training

[@TerryTibbsTalkToMe2024]

If I had 5 days off from the gym, do I still need to deload when I go back?

[@PRsPerformance]

No, but wave loading back in would be good to do rather than returning to your full normal workload.

[@mikitheironworker4443]

I’m first

[@PRsPerformance]

More like 4th, but appreciate the comment, first in our hearts!