#Repost @jacob.w.ross with @get_repost
EDUCATE- this is for people who don’t quite understand how OPTIMAL 3 week dynamic waves work. Essentially you have small weekly INCREASE in percentages (ideally 5% week to week) and a subsequent small DECREASE in reps. This graph illustrates the optimal rep ranges for a given range of intensity based on Prilepin’s Chart.
For example if you did week one at 70% of 1RM on Squat- you’d want to complete 18 to 30 reps in that workout. Usually this is done by doing more sets and less reps per set - 8 sets of 3 reps equals 24 reps which puts you right in the sweet spot of the optimal rep range!
Same concept can be applied to most compound lifts like deadlift, bench press, overhead press, cleans, snatches, ect.
If you use accommodating resistance - simply factor that into the percentage. Using our 70% example - you’d put 45-50% of your 1RM on the bar in free weight and then 20-25% on the bar in accommodating resistance (bands and/or chains). Every 3 weeks you slightly change the stimulus and restart week one of the wave. If you did normal squat for 3 weeks with straight weight, the next 3 you could do SSB, or front squat, or box squat, or normal squat plus chains, ect ect ect. It’s up to you and what YOU NEED to work on!
Hope this helps - comment with questions!
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