PERIODIZATION 9/10: WAVE PERIODIZATION by Shane Robert

December 08, 2023 2 min read 1 Comment

PERIODIZATION 9/10: WAVE PERIODIZATION by Shane Robert

Wave Periodization

Wave Periodization is a training setup that involves increasing intensity (percent of 1RM) on a frequent basis to a top “overreaching” week, before reducing the weight and starting the wave over again with some kind of overload applied. In other words, building up in weight, then back down, and back up again, for multiple “waves”. When graphed out, this resembles a wave in the ocean. The reduction in intensity acts as a sort of natural deload for the lifter, potentially allowing for longer periods of training without full deloading being necessary.

This style of periodization originated in Eastern Europe through the works of the great strength coaches like Medvedev, Bumpa, Arosiev and used extensively by weightlifting powerhouse Vasily Alexeyev. This approach aims to prevent accommodation (where a lifter gets weaker after too much exposure to the same movement or load) to a movement or load by having such frequent changes, even if they are small.

The frequency of change can vary, though it is most common to change weekly for 3-4 weeks. The percent of change can also vary week to week, though usually it is constrained to a 10-15% bracket. Anything much bigger starts to become more of an Undulating (or Non-Linear) Periodization approach. Each increase in intensity can keep reps the same or drop the reps to accommodate the higher weight. The dropback load can then increase or the volume at the same load can increase, i.e. 4 sets to 5, or 8 reps to 9, etc.

Some programs that use wave periodization include Jim Wendler’s 5/3/1, Juggernaut method, The Cube Method, The Sports Palace System, and Westside Barbell speed work.

A simple wave program might be laid out like this:

Week 1: 4x6 @75%
Week 2: 4x5 @80%
Week 3 4x4 @85%
Week 4: 4x6 @75% +5-10lbs or 5x6
Week 5: 4x5 @80% +5-10lbs or 5x5
Etc.


This is not to be confused with wave loading, which is a system used within a training session and is not a form of periodization, though it can be combined with wave periodization (or other forms) to be effective in that regard.

PROS

CONS

    • Less boring than other plans
    • Regular exposure to heavier loads
    • Great for strong lifters who need more recovery
    • Easy to progress
    • Hard to plan correctly for potentiation 
    • Not the best for beginners 
    • Easy to do too much

     


    1 Response

    Magnus Lööv
    Magnus Lööv

    November 08, 2024

    I have actually, without knowing it,made a setup for hypertrophy which resembles wave periodisation.
    It is though set in different rep ranges and time periods, for less compound movements and goes to total failure.
    It goes like this:
    Every session consists of revers pyramid sets where the first set is taken to total failure and the following set is lowered by 10% and also is taken to total failure. Usually this will be 1-2 reps below the first set (depending on exercise)
    The wave starts with 10 reps which I continue on the following sessions trying to increase the reps until I reach 12 reps.
    THEN I increase the weight by 10% (Which for most people equals to 4 reps less) and do 8 reps and try to increase this over the coming sessions to 10 reps.
    THEN there is a third wave where I increase the weight again by 10% and now do 6 reps aiming for a final 8 reps after some further sessions.
    After I reach 8 reps (starting point with 6) I then decrease the weight by 5% and start the next wave cycle/period with 10 reps again.
    Works fantastic so far, but beginning to hit a brick wall, so doing some alternate training before I get back again at it!
    Best thing about it is that strength went up extremely well over the months without any injury problems at all!

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