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