What Is Wave Loading — And How to Use It in Your Training
When it comes to building strength and power, there are many methods to implement in your training. One of the most effective methods we use at BMF Training to help athletes break plateaus and move more weight with confidence is Wave Loading.
Wave loading is a proven strength training technique that challenges your nervous system, enhances bar speed, and builds the kind of power that carries over to performance — in the gym and in life.
Let’s break down what it is, why it works, and how you can apply it to your own training.
💥 What Is Wave Loading?
Wave loading is a strength training method where you increase and then slightly decrease the load over several “waves” within a single workout.
A typical wave looks like this:
Example (3-Wave Loading Pattern for Bench Press)
Wave 1: 3 reps @ 80%
Wave 2: 2 reps @ 85%
Wave 3: 1 rep @ 90%
Then you drop back slightly in weight and repeat — ideally lifting a little heavier each new wave:Wave 1: 3 reps @ 82%
Wave 2: 2 reps @ 87%
Wave 3: 1 rep @ 92%
The idea is that by “priming” your nervous system with a heavy single or double early in the session, you can lift more weight in the next wave — even though the percentage increase is small.
⚙️ Why Wave Loading Works
Wave loading isn’t magic — it’s neural efficiency and progressive overload at work.
Here’s what’s happening behind the scenes:
Post-Activation Potentiation (PAP):
Heavy loads stimulate your nervous system to recruit more motor units. When you drop the weight slightly, your body is still “fired up,” allowing you to lift more explosively.Improved Bar Speed and Technique:
Each wave reinforces good lifting mechanics under varying intensities, helping you become more efficient and powerful through the full range of motion.Breaking Plateaus:
Wave loading challenges your strength curve differently each wave, which keeps your body from adapting too quickly. It’s an excellent way to bust through sticking points.Mental Wins:
Each wave builds confidence — you’re literally proving to yourself that you can move more weight than before.
🧠 How to Implement Wave Loading at BMF (or in Your Own Training)
At BMF Training, we use wave loading primarily during our Max Effort sessions within our conjugate-style programming. It’s especially effective for compound lifts like:
Squats
Deadlifts
Bench Press
Overhead Press
Here’s how you can set it up:
Example: 2-Wave Loading Scheme (6 total sets)
Set 1: 3 reps @ 75%
Set 2: 2 reps @ 80%
Set 3: 1 rep @ 85%
Set 4: 3 reps @ 77%
Set 5: 2 reps @ 82%
Set 6: 1 rep @ 87-90%
Rest: 2–3 minutes between sets.
Goal: Focus on bar speed and intent — not just moving the weight, but moving it fast.
🏋️♀️ When to Use Wave Loading
Wave loading works best for intermediate to advanced lifters who already have solid form and experience with barbell lifts. We typically program it in blocks where the goal is to:
✅ Increase max strength
✅ Build power and explosiveness
✅ Break through training plateaus
If you’re newer to lifting, we’ll often build a foundation of proper mechanics and strength endurance first — then layer in wave loading once you’ve developed the base needed to handle heavier intensities safely.
🔥 How BMF Training Helps You Get Stronger, Smarter
At BMF Training, we combine science-backed programming with real-world coaching to help you get stronger, more athletic, and more confident in your training.
Whether you train in-person, online, or through our group training program, our coaches will guide you through training systems like wave loading — teaching you how to:
Move better
Lift heavier safely
Recover efficiently
And most importantly, see results that last.
🚀 Ready to Train Smarter?
If you’re tired of random workouts and want a structured, progressive program designed around your goals, our team at BMF Training is here to help.
👉 Join our Group Training, Personal Training, or Online Coaching programs today and experience the difference between just “working out” and training with purpose.