S B Coaches College - Wave Training For Size




		Wave Training For Size *Robb Rogers, M.Ed., CSCS*

Wave training can be used to manipulate the variables of training (load, speed and volume or reps) within exercises. Wave training can be utilized within sets, percentages, repetitions or even exercises themselves. As the emphasis of training changes, wave training can enable you to maintain parameters already trained (such as size) while you begin to place emphasis on new ones. Here's how it works. . .

Wave training with sets enables you to maintain your volume while also training heavy or fast. In order to implement waves in sets, for example you would do 4 sets of 9's and 6's. After you warm-up and build-up to some heavy weight you would do a set of 9 followed by a set of 6. This would be followed by a heavier set of 9 and a heavier set of 6. As you train, each successive set would be heavier than each respective, preceding set. It would look something like this:

6
9

load 6

build-up sets (if needed)
warm-up sets volume

As a general rule of thumb for the power-lift exercises (bench, squat and dead lift) the related volume training rep schemes for wave sets are as follows:

High Rep/Hypertrophy Low Rep/Strength

10-8 6-5

9-7 5-4

8-6 4-3

7-5 3-2

6-4 2-1

Again, as a general rule of thumb the maximum total volume of training for wave sets using power-lifts would be in the 60 - 20 repetition load range.

High Rep/Hypertrophy Low Rep/Strength Total Rep Volume

10-8	6-5	60
9-7	5-4	50
8-6	4-3	40
7-5	3-2	30
6-4	2-1	20

The above training regime has been written assuming relatively heavy resistance loads have been assigned.

Now let's manipulate the load as well as the volume. Let's take the same workout and assign the training percentages and assume that we are interested in training for power. Here I am

assuming that a single repetition maximum is known for the exercise. The total volume of the exercise will help to maintain bulk and if that is not enough, then load up on your supplemental lifts.

High Rep/Power* Load# Low Rep/Strength Load# Total Rep Volume

10-8	46-61	6-5	67-79	60
9-7	49-64	5-4	70-81	50
8-6	52-67	4-3	73-84	40
7-5	55-70	3-2	76-87	30
6-4	58-73	2-1	79-90	20

* Power is assuming that within the exercise you are moving the bar or dumbbell with maximum velocity after a controlled eccentric or loading phase. In power it is the combination of the load and the speed that creates the training stimulus. This can be observed by the speed of movement inherent in the bar during the concentric phase of the exercise. If the bar is not moving fast the load is too heavy.

# The load shown here is a basic strength-training load. If we wanted to venture into the maximum strength realm then each percentage range could be bumped up 3 - 6 percent relative to the reps assigned.

Now let's look at assigning the exact same reps but vary the percentages in order to wave train. This type of training is usually confined to Olympic style weight training (cleans, snatches and jerks) in order to train the nervous system to move the body/bar as fast as possible while recruiting the maximum number of motor units. It doesn't add much size as it is difficult to get enough total volume. These exercises are generally for the athletes that need speed - strength to perform.

Reps Heavy Set Speed Set Total Volume

3's	76-88	55-64	15-18
2's	79-91	58-67	12-15
1's	82-94	61-70	9-12

You can also vary the reps with very good results in Olympic style weight training. This shows heavy singles followed by quick triples in order to train the nervous system for speed and power.

Reps Heavy Set % Reps Speed Set % Total Volume

1's 88-100% 3's 67-76% 9-15

Wave training using exercises is also called complex training. In using wave training you always want to utilize similar movements that have different speeds or loads. For example:

Back Squats Weight Vest Squat Jumps Bodyweight Squat Jumps
Medium - Heavy 10% of Bodyweight No added Load

5 x 52% 5 5

5 x 64% 5 5

5x70% 5 5

5x76% 5 5

5 x 79% 5 5

You would need to recover for 3 - 5 minutes between sets in order to gain the maximum speed/power benefit from each exercise. Remember, these are exercises that are utilized in order to develop maximum speed and power and proper recovery is vital to reaching your maximum speed - strength potential. For maximum bulking your rest could be as little 2:00 minutes or you could super set your leg training with some upper body training.

How would you implement wave set training to your speed - strength development in acceleration and sprinting? One easy way is to alternate short interval sprints with short interval hills. The distance should remain relatively similar (15 - 40 meters) but the load is provided by the resistance of the hill. This is an example of wave sprints for acceleration power.

Distance Load Distance Load Total Volume

30 meters Flat Track 30 meters 10 Degree Hill 180-300 meters

Total Reps Intensity Total Reps Intensity Rest

3-6 95% 3-6 95% 25 - 60 sec.

In order to train aerobic conditioning power you would need to manipulate the distance
between short sprints and medium interval striders. To train your anaerobic conditioning level
you would need to squeeze the rest interval between each rep. For example:

Distance Load Distance Load Total Volume

30 meters Flat Track 100 meters Flat track 650-1040

Total Reps Intensity Total Reps Intensity Rest

5 - 8 95% 5 - 8 80% 30 - 60 sec.

Another way to emphasize the aerobic - anaerobic component is to double or triple up on the longer of the two sprints. For example:

Distance Load Distance Load Total Volume

30 meters Flat Track 2 x 100 meters Flat Track 720 - 1180

Total Reps Intensity Total Reps Intensity Rest

4-6 95% 6-10 80% 30 - 60 sec.

In order to emphasize speed, start and end with the sprints. In order to emphasize anaerobic -
aerobic fitness, begin and end with the interval striders. Another way to emphasize speed is to
allow for almost full recovery before you sprint (3:00 - 5:00 minutes). Again using the rest
interval to manipulate the variable, you can squeeze the rest on the interval striders and allow it to
expand before the short sprints. For example 1:30 seconds on the short sprints and 1:00 minute on the interval striders.

The concept of wave training can be invaluable in training in order to emphasize new training variables while maintaining the ones you have already worked so hard to develop.

I would like to thank the following coaches for their invaluable input in teaching me all the variables that went into making up the training ideas presented in this article: Russ Ball, Mike Clark, Vern Gambetta, Bill Gillespie, Rick Huegli, Steve Javorek, Al Miller, Johnny Parker, Jimmy Radcliffe, and Fred Roll