Weight lifting can have a significant effect on bone density, but only if the weights…
March 28, 2015 | John Paul Catanzaro
For volume training with intermediate and advanced athletes, legendary strength and conditioning coach Al Vermeil recommends wave-like loading when performing squats and presses. Too much high volume, low intensity work can detrain the nervous system over time. This scheme works well to counter that effect:
|Wave 1||Wave 2||Wave 3||Wave 4|
|Set 1: 8-10 reps||Set 3: 8-10 reps||Set 5: 8-10 reps||Set 7: 2-3 reps|
|Set 2: 4-6 reps||Set 4: 4-6 reps||Set 6: 4-6 reps||Set 8: 2-3 reps|
Total of 8 sets
In my article The Russian Approach to Size and Strength, I offer several wave-like loading templates that you can use with your athletes.