PERIODIZATION 8/10: STEP LOADING By Shane Robert

PERIODIZATION 8/10: STEP LOADING by Shane Robert

Step Loading Periodization

Step Loading refers to a method of progressively increasing the number of sets performed over a series of training sessions in a systematic and structured manner. The term "step loading" comes from the gradual progression in volume at the same training load before increasing intensity (weight on the bar), which looks like a stair step when graphed out. This system allows the body to adapt and stabilize to a given stress before imposing a new one. 

Step loading appears very similar to the Double Progressive system of increasing reps with a given load before adding weight, but they differ. With Step Loading, the intensity usually starts a bit higher and the total volume of reps lifted ends up being higher by the end of a cycle. Using a 5 week cycle with a starting point of 4 sets of 6, the progression will look like this:

Due to the nature of the need to progress reps each week, the weight used on week 1 of a double progression will be somewhere around a 10 rep max. Cumulative fatigue will make some reps of each set productive, but the first couple sets will have fewer effective reps. With step loading, you can start much closer to your 6RM, perhaps an 8RM, thus having a greater amount of effective reps each set, as well as greater total reps per session/cycle, 172 reps versus 160 reps. Although this example presents a weekly rate of progression, you should only add a set when you are positive you can complete another full set with correct technique.

The biggest benefit to step loading is that the gradual increase in sets leads to mastery over the load before an increase occurs. There are times that a load increase occurs, and while the reps are completed, they are done with questionable technique, stability, or speed. With step loading, the first week might be quite challenging; by the final week that same load is moving explosively and the lifter feels very confident. 

This style of training was very popular in the early part of the last century when equipment was very limited. Fixed weight barbells were the norm and making small load increases wasn’t possible which forced lifters to master a load before moving on. The same thing happens today in the kettlebell community. For example, going from 24kg to 32kg, the next bell size up, isn’t possible until a lifter can comfortably and easily handle the 24kg. 

When combining this with an increase in reps, ala the double progression, it becomes a triple  progression and just might unlock God-Tier/Super-Saiyan levels of strength.