Over the past few cycles we’ve seen wave load, a tried and true loading method, as a means to progress strength. Since our sessions are more of a “less talk, more rock” environment, I wanted to take a moment to bring insight to what’s happening in this “wave loading” method.
Wave loading is a method for loaded movement that can be executed with various rep schemes but the premise doesn’t change. Students will make lifts in a medium intensity wave before higher intensity wave(s) of the same movement. To be less abstract, let’s look at last month’s bench press progression. Here’s an example day:
6-4-2-6-4-2
Bench Press
Students were expected to hit increasing but conservative loads across the first 6, 4, and 2 rep sets. Think “I’ve got 3 or 4 reps left in the tank” energy. Then, the student will revisit the same rep scheme (6-4-2) for a second and more intense pass. Think “I’ve got only one rep left in the tank” energy.
Why does wave loading work?
If the training was just a conservative exposure to 6, 4, and 2 rep sets (with 3-4 reps in reserve), it seems clear that the session would leave something to be desired. There likely won’t be enough stress in the system to drive adaptation considering the mover had so much left in reserve.
Sets of 6, 4, and 2 respectively are wonderful set volumes for strength training. No one would argue with that. So, why not just do one good heavy pass at these numbers?
Here’s the punch line: wave loading is a way to sneak in relatively heavy volume, while still getting legitimately loaded top sets. Consider it “the best of both worlds.” World number one being volume, which is a great driver of fitness adaptation. And, world number two being intensity, which is the other great driver in fitness adaptation.
9/7/26 WOD
DEUCE Athletics GPP
DEUCE Garage GPP
9×3 Dynamic Bench Press Against Bands
Complete 3 rounds for quality of:
12 DB Bent Rows
50′ Hand-Over-Hand Sled Pull
25 Biceps Curls
Then, AMRAP 12
16 Alt DB Rev Lunges (45/25)
8 DB Hang Power Cleans
4 DB Front Squats
200m Run