As I am sure you have all heard at the whiteboard this week, we are starting a new strength cycle with a focus on back squat and deadlift. This one is going to be different than progressions we have done in the past with the introduction of a wave cycle!
For you all to get the maximum benefit from the next 8 weeks, we wanted to break down the reasoning behind wave cycles and how they will lead to big benefits!
What Are Wave Progressions?
A wave progression is a structured way of increasing intensity while letting your body and brain feel confident under heavy loads. Instead of working straight up in weight and then stopping, waves build in cycles. You’ll lift a few progressively heavier sets, then the weight drops slightly before climbing again — like the rise and fall of a wave.
For example, a simple wave might look like this with descending reps:
- Wave 1: 3 reps at 70%, 2 reps at 80%, 1 rep at 85%
- Wave 2: 3 reps at 70%, 2 reps at 80%, 1 rep at 85%
By the time you hit that second wave, the heavier sets often feel lighter, because your nervous system is primed and ready.
Why Use Waves?
Wave progressions have some big advantages:
- Neurological priming: The initial heavy sets fire up your central nervous system, so the next wave feels smoother and faster even at higher percentages.
- More quality volume: You accumulate more reps at heavier loads without grinding yourself into the ground.
- Progress without burnout: Waves create progressive overload in a way that’s challenging but manageable week after week.
- Mental wins: There’s a confidence boost that comes from going back down in weight and realizing, “Wow, this feels easy now.”
How This Fits Into Our Cycle
This cycle focuses on two major lifts — the deadlift and the back squat. Both benefit from strength built over time with clean, powerful reps. The wave method allows us to push for PRs by the end of the cycle without rushing the process. Also, here’s a throwback blog with some deadlift cues to help you stay safe through the next 8 weeks!
What to expect:
- Weeks 1–2: Establish a baseline and learn more about tempo and deficit deadlifts.
- Weeks 3–5: Gradual intensity increases; expect the heavier sets to start feeling good. Pro tip: make sure you are fueling and recovering well during this cycle!
- Weeks 6–8: Peak strength — we’ll test and celebrate some big lifts!
Here’s How to Make the most of it
The magic happens when you consistently put in the work. If you are wanting to hit a new PR after this cycle, these should be the things you focus on for the next 8 weeks:
- Log your weights. Knowing where you left off is key to progressing safely, and who doesn’t love a PR star on the leaderboard?!
- Focus on quality reps. Hold yourself to a high standard and remember that every lift is a chance to reinforce great movement.
- Trust the process. Strength takes time, and this method is built for sustainable gains.
- If you are training hard, remember to recover harder. Fuel, hydrate, get quality sleep, and add some mobility into your routine to keep your back and legs safe. If you need help honing in on these things, chat with a coach! We can always point you in the right direction.
We hope you are all PUMPED up for this cycle because your coaches sure are! If you have questions, be sure to check in before class and ask away. See you in class!
