Training Waves


We operate in waves of training. ⁣ ⁣ Our clients don’t walk into the gym with no idea what to expect (FYF is the exception). ⁣ ⁣ We plan. Anyone that has planned training before understands that there are disruptions but the overarching themes remain the same. ⁣ ⁣ We have found 4 week waves to be a sweet spot for the majority of our clientele. ⁣ ⁣ Week 1 is great for getting familiar with any new movement variations we are including as well as getting an idea for what’s ahead. ⁣ ⁣ In week 2 we are more comfortable with what we are doing as it’s familiar from the week before. ⁣ ⁣ Week 3 is where we can get a bit more aggressive as we are very comfortable with the structure of the session. ⁣ ⁣ Week 4 is where we might be going for some sort of max or all out effort. ⁣ ⁣ Week 5 will become week 1 of a new training wave and acts as a deload where new exercise variations/loading parameters can be learnt. ⁣ ⁣ Here’s some videos of poster boy @bquigley_ going through his wave of trap bar deadlifts. After coming off a cycle of heavy singles from blocks, we wanted to lower the intensity, increase the volume which would allow our crew to refine their technical skill. ⁣


This wave was 3 x 3 ⁣ Week 1 70% (video not shown) ⁣ Week 2 75% ⁣ Week 3 80% ⁣ Week 4 85% ⁣ ⁣ 5% jumps may be far too high for an advanced lifter (or too low for a newbie), but as you can see from the smoothness of reps week to week, it was right on a sweet spot for us. ⁣ ⁣ Get a plan and chase it with quality effort. ⁣ ⁣ #one22 #progression

#progressiveoverload #adaptation #progression

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