Wave Loading for Super Strength

Wave loading is a training method popularized by Bulgarian weightlifters. It involves pyramiding up and down the weights in a single workout.

Here’s a workout that uses wave loading and push presses. A push press is performed like a military press, except you begin by bending your knees and driving the weight overhead with a kick from your legs. Also, note that because the reps are lower—and heavier weights are used, accordingly—I prescribe more sets and longer rest intervals than what I use in other training protocols. Also, in looking at the tempo prescription, note the use of the letter X, which means to perform the concentric phase of the movement as fast as possible.

 

A1) Push presses, 3/0/X/1 tempo

6 x 5, 4, 3, 5, 4, 3

Rest 120 seconds between sets

A2) Pullups, 3/1/X/0 tempo 6 x 3-5

Rest 120 seconds between sets

A3) 30 degree incline dumbbell presses, 3/0/X/1 tempo 4 x 5-7

Rest 120 seconds between sets

A4) Barbell bent-over rows,
3/1/X/0 tempo 4 x 5-7

Rest 120 seconds between sets

—Charles Poliquin