Wave loading involves progressively building up to lifting heavier weights- heavier than you currently lift, even – in “waves” of 3 sets each, eventually peaking with a final wave above your current max

Charles Poliquin defines the protocol as “a ramping system used to progressively excite the nervous system.”

Here are 6 common mistakes of ‘wave training’ that amateur strength coaches tend to make

Mistake 1️⃣- Using Wave Loading on Isolation Exercises. Waves should be used for your main compound moments such as Squats, Deadlifts, Chin Ups + Bench Press

Mistake 2️⃣ – Using waves with super high reps. Wave training is a strength building system designed to help athletes express new found levels of strength. Waves such as 5,3,1,5,3,1 or 3,2,1,3,2,1 are fat better ways to use waves rather than 20,15,10,20,15,10 which I recently seen in someone’s program

Mistake 3️⃣ – Beginners starting too advanced with 3x waves. The first exposure to waves should be just 2 waves. If you’ve never done waves before opt for 5,3,1,5,3,1 rather than 5,3,1,5,3,1,5,3,1

Mistake 4️⃣ – Introducing waves in an Intensification 2 Phase for your first exposure. Although wave loading is a peaking system clients should ideally experience waves prior to putting it in a Peaking Phase, so they can experience the post tetanic potentiation. Personally I like using waves on an 8,6,4,8,6,4 rep scheme initially making it perfect for 83% intensity (6 reps)

Mistake 5️⃣ – Having short rest periods with wave loading. Wave loading requires rest as it’s a system that involves exciting the nervous system. The nervous system requires 5-7 x more rest than the muscular system so rest periods would probably fall between 180-300 seconds depending on the training priority and rep intensity selected

Mistake 6️⃣ – Choosing waves that don’t cause post tetanic potentiation . Yes 7,6,5,7,6,5 or 10,8,6,10,8,6 are forms of waves in rep presentation but these rep schemes don’t work and they don’t  potentiate the following set successfully as there is only a 2-3% intensity variance in reps. From experience 5% intensity variances are the minimum you’d use with wave training such as; 8,6,4,8,6,4

We hope todays post has given you insightful information on wave training and will help you in getting the biggest return on your efforts with this training system. 



Download the App.


View Our Classes.


Book on the Go!

Available On The Apple Store Button for SOS Athletic Excellence App
Available On The Google Play Store Button for SOS Athletic Excellence App
SOS Athletic Excellence App Displayed on iPhone 8 Plus