Waves, deloads and periodisation are part and parcel of lifting programs for many of us today, and especially so for the modern athlete. It's actually pretty cool seeing the large amount of diverse sporting codes embracing strength-training as a natural go-to for bettering their athletes. Whether engaged in track and field, power-lifting or martial arts, the use of these three techniques in regards to strength-training creates an effective program for most users.
But what are they?
WAVES
Can you think back to your schooling and recall learning about soundwaves in science class? These were usually displayed from left to right as a series of waves going up down, up down across the board. The use of "waves" in lifting-speak means the same thing, only this time in regards to the amount of weight, volume or intensity you're going to use over a given time frame (which is typically at least a week, minimum).
1RM OR "1-REP MAX" IS THE AMOUNT OF WEIGHT YOU CAN LIFT, PULL OR PUSH ONCE ONLY IN ANY GIVEN MOVEMENT
In terms of programming, this may see one employ a wave where they squat 70% of their 1RM in Week 1; 90% of their 1RM in Week 2; 60% of their 1RM in Week 3 and in Week 4 -- the last week in this imaginary 4wk cycle -- they work up to their 1RM and attempt two singles this time round. Understand this is simply one example of a wave though the possibilities are endless. My using waves you're trying to prolong and increase strength without exhausting yourself.
DELOADS
Deloading is simply a week or set number of days where you purposely "deload" or do less of your usual amount for recovery purposes. Some programs have you lift heavy for three weeks then take the fourth week completely off -- that's right, you don't even look at a barbell -- whilst other programs have you schedule a deload week where you halve the weight, do less sets or less reps, or a combination of these. Just remember, none of these are must-do, gospel-truths. They just is what they are.
WEIGHT MEANS HOW HEAVY YOU'RE LIFTING. VOLUME MEANS HOW OFTEN YOU'RE LIFTING IT. INTENSITY MEANS HOW MUCH EFFORT IS REQUIRED TO MOVE SAID WEIGHT
The point is, during your deload week and/or days, you're reducing something (usually weight) to allow your body to recover from accumulated fatigue. The theory is that when you return to the weight room you're refreshed, stronger, and ready to crack into it again. Remember, these are generalisations which may or may not be of benefit to you but hey, it's good to be aware of them and see if they're personally helpful or not. You may be perfectly capable of lifting with little if any deloads.
PERIODISATION
Similar to waves, periodisation basically means structuring your training over a given time frame -- usually months -- whereby you focus is on certain areas (speed, strength, hypertrophy, technique, endurance etc.) and for competitors, timing it just right so that when you have a competition you're in peak condition -- not fucked. Whilst it sounds swanky, anyone can use periodisation but clearly periodisation will be employed by Olympic lifters and powerlifters as part and parcel of their own sporting codes.
PUTTING IT ALL TOGETHER
So which of these, if any, should you employ? The best way to answer that is to give you an example of what I do; remember, this is just what I do. It's not carved in stone, though I do make some recommendations. Again, I'm coming at this from a 50yr-old's POV and not some 18yr-old young gun. Before even starting, it's important to realise these are options...you don't actually have to use them if you don't want to.
Waves are necessary as loads get heavier. If you're lifting heavier you'll need more rest. If you're lifting heavier you'll also need to lift less and less over time. By employing some type of wave programming you can stagger, track and tweak a lifting cycle, to ensure you don't get burned out yet still make slow, measured progressions over time (much like Jim Wendler's 5-3-1 program which if you don't know about, you should go and know about).
I almost always employ a basic, 1-month wave cycle for squats, deadlifts, benchpress, rows and overhead press. Not everyone does this but I do and it works -- for me. That's the important: does this insert_program_here work for me? Sometimes my program really is as simple as a medium day which is a heavy-ish weight working up to five doubles; a light day using moderate weight working up to five triples; and a heavy day working up to a heavy single or three. That's it.
If you're in the iron game for life, sooner or later you'll have to incorporate some type of wave for most of your big lifts. They're an intelligent ploy and they work which is precisely why people use them. They allow you to program in steady increases over time in fact, using this exact technique, my squat went up 40kg in one year. That might not be much to you in fact, my max might be your warm-up weight, but it's the Second-coming for me.
So.
Should you employ waves? When you need to, absolutely.
Deloads become necessary as loads get heavier. I'm just going to straight out say that incorporating deloads into your program could be very helpful -- notice the use of the words "could be" -- and I recommend you try it at some point to see if it's a bit of you. Do I think it necessary? For most of us, yes, but you may be the percent that doesn't need to. So. Find out what works for you, that's the key here. I usually train 4-6wks then take a whole week off.
Usually.
...and the reason I'm saying "usually" is the last two times I took a week off I actually went backwards in strength which says to me when training triples, doubles and singles, I don't actually need half the time off I thought I did. So what I'll "usually" do now when feeling a little run down is take either a Monday training day or a Friday training day off and enjoy a 3-day weekend. Maybe a 4-day weekend but the point is, that's all the time I need.
The reason I would take a whole week off in the past was, I couldn't stand going into the gym and doing half-arsed anything, even though I knew it was for my benefit. I'd rather take the week off and rest completely but like I say, that hasn't worked out so well for me in recent times. So there's flexibility here. There's room for experimentation and even seasoned coaches, if they're honest, will tell you not everyone responds to the same program in an identical fashion.
Not everyone is going to need the same rest periods.
Just like not everyone is going to be capable of following the set program to a T.
PUSHING YOURSELF TO TOTAL EXHAUSTION IS GREAT IF YOU'RE YOUNG, TOUGH AND TRIALING OUT FOR THE SAS. AT OUR AGE, PUSHING YOURSELF NEAR TO EXHAUSTION ON OCCASIONS IS ALL YOU NEED TO REMIND YOURSELF NOT TO DO IT
I've gotten shitloads better at listening to my body and recognising my own fatigue-markers, so sometimes I'll purposely take sporadic off-days for recovery purposes. I don't feel guilty. I don't try to "make up" for days lost. It is what it is. The sun still rises, the tide still comes in and out, and my youngest son still comes into our room on weekends and pesters us over unimportant things. Don't take this shit too seriously, mate.
Just keep in mind that over-training isn't likely to be an issue for the majority of lifters -- as I found when taking a week off I didn't need -- simply because most of us don't really know what we're capable of or push ourselves hard enough to find out. But if you find you're stalling, aching, dragging your feet to get to the weight rack then do yourself and those around you a favour: give yourself a rest. Have a beer or something. Shave your balls and marvel over their smoothness. Something.
Periodisation could become necessary as loads get heavier. The only periodisation I personally employ is swinging between hypertrophy-focused training and strength-focused training. That means some months I'm focused on moderate weights at higher reps (hypertrophy) and on other months, I'm more focused on heavier weights employing lower reps (strength-based). There's also times I'll see a cool-looking program and think, "that looks sweet, I think I'll give it a go", and put everything else on hold for 2-3 months and do exactly that: give it a go.
Some months I'll do something in the middle because I feel like it. Or incorporate hypertrophy and strength together. Some years (yes, you read that right), I'll stick with one program the entire year whatever it's focusing on, simply because I feel like it and I'm not answerable to anyone else for permission. I love that sense of freedom. The only underlying criteria I hold at the forefront of my mind though is this: am I making gains? If the answer is yes then I don't feel guilty in the least. If it ain't broke kemosabe, don't fix it.
...and y'know what? All these variations are okay.
Periodisation is broken into cycles as shown above. As mentioned earlier when discussing waves, I like to use mesocycles over 3-4wks (you may need to revisit my definition of periodisation at the start of this page to refresh yourself). All main lifts during said mesocyle will be based on my current 1RM. When squatting during a mesocycle I don't do, say, a 3x10 program (3-sets of 10-reps); instead I'll incorporate a wave during the cycle based on that month's 1RM.
...remember, there are many waves options out there.
On another note, remember too that sometimes your 1RM won't budge. For months.
So if I'm focused on a strength cycle (which may be for 2-4 months), I'll use something like a twist on the 5x5 routine where I'm squatting three times per week using a wave method of light day, medium day, heavy day (same for deadlifts). Remember, totals are based on 1RM. As confusing as all the above may seem, they're just a smart way to achieve your goals as efficiently and healthily as possible, thus ensuring lifting longevity.
:: CONCLUSION
To recap, a wave means light-medium-heavy and can be arranged in any order, such as medium-light-heavy. Waves can be used in one work-out or over a week(s). To deload means reducing weight and/or exercise over a given time period -- or simply taking time off -- for recovery purposes. Periodisation is having a specific focus (speed, strength, hypertrophy, technique, endurance etc.) over a period of time.
Sooner or later you'll get to the point where you'll start using one, two or all three of the above in your own program. Good. That's as it should be. If you're new to the bar I wouldn't bother with any of these just yet but by all means, if you want to have a muck round, go for it. What's more important than all this shit though, is that you just. work. out. That, more than anything, is the most important aspect.
Without the above everything else is meaningless. So don't get caught up with all the programs and big long words and cycles and fitness speak blah blah blah. Resist the urge to look up everything to the inth degree because training consistently is your number one priority. In due course you'll pick up new ideas, absorb and test new information, tweak your own program. Just allow yourself time. Kia ora whanau.
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