~45 min
Weight is cycled up and down in repeating 'waves' (e.g. heavy-medium-heavier, repeated), rather than monotonically increasing, to exploit post-activation potentiation across a session.
How it works
Structure sets in waves of 3, where each wave slightly increases the top weight from the previous wave. E.g. Wave 1: 80%x3, 85%x2, 90%x1. Wave 2: 82.5%x3, 87.5%x2, 92.5%x1. The heavier lift within a wave 'potentiates' the nervous system, allowing the next wave's heavier attempt to feel more manageable.
Pros
- Leverages post-activation potentiation for higher loads than a straight ramp would allow
- Well suited to peaking blocks near a competition
- Keeps the nervous system primed across the session
- Common and well-validated in powerlifting/weightlifting periodization
Cons
- Requires precise percentage-based programming and a known 1RM
- More complex to plan than straight sets
- Not ideal for hypertrophy-focused blocks
Best for
Powerlifting peaking phasesOlympic weightlifting strength phasesAdvanced strength athletes
Examples
- Wave 1: 3@80%, 2@85%, 1@90%. Wave 2: 3@82.5%, 2@87.5%, 1@92.5%. Wave 3: 3@85%, 2@90%, 1@95%
- Squat wave loading over 3 waves building to a near-max single
Notes
A staple of Eastern European/Russian weightlifting periodization tradition, brought into modern Western coaching through sources like Juggernaut Training Systems and translated Soviet-era literature.