Here is the next phase of programming. Sorry it is 1 week late....having surgery kinda throws timelines off. No excuses, please accept my apologies. Here is the link for the next phase of programming Wave Ladder Phase 2
I always find it helps when your following a program to know where you are headed. Currently, we are in the beginning stages of our period. We are going to spend a total of 12 weeks following the wave system and building strength through it (already 3 weeks in). At the end of the 12 week period we will begin to focus on more explosive movements for a period of 10-12 weeks with some conversion time built into that time frame. Please email me questions if you have any as I am on the couch for a while.
Here is the non-downloadable version of the program for quick reference.
Weeks 4-6
(Phase 2)
**DO NOT
RE-TEST 1RM!!! Use the 1 RM that you
started the program with. Gains have
been built into percentages and ladder increments. Retesting will happen after phase 4 (12 weeks
of programming).
Programming
is written as day 1 - 4, but I advise against doing 4 days in a row. Wherever
possible try to split as a 2 on 1 off 2 on 2 off style programming.
Optional days
will be scheduled but not programmed/prescribed, as they should be individual specific
to the areas that you are struggling with, have imbalances in or need to
address with mobility. Optional days can
also be utilized as full rest days if your body is having trouble keeping up or
recovering.
Using your 1 RM follow the percentage based protocol listed below. Move as far down the ladder as possible. If you fail on a round/set that is where you stop that specific lift for the day and move to the rest of the programming for that day. As this is 3 weeks, you will then have 2 more weeks to attempt to work your way through the entire ladder.
If you are successful in week 1
completing the entire ladder then add an additional 2.5% to each percentage in
the ladder for weeks 2 and 3. If
successful in week 2 or week 3 leave percentages and weights and follow as
programmed.
Rest time will 2-3 min between sets and 4
min between waves
**These
are new percentages and additions – please recalculate lifts
Wave 1............................................................................................................................ Eg. weights Based on 100 lbs 1 RM
1x3@ 82.5% (rest 2 min between sets).................................................................... 82.5 lbs
1x2@ 85%...................................................................................................................... 85 lbs
1x1@ 87.5%.................................................................................................................. 87.5 lbs
Wave 2 (rest 4 min.)
1x3@ 85%+ 5 lbs (rest 2 min between sets)........................................................... 90 lbs
1x2@ 87.5% + 5 lbs..................................................................................................... 92.5 lbs
1x1@ 90% + 5 lbs......................................................................................................... 95 lbs
Wave 3 (rest 4 min.)
1x3@ 85% + 10 lbs (rest 2 min between sets)........................................................ 95 lbs
1x2@ 90 % + 10 lbs..................................................................................................... 100 lbs
1x1@ 95%+ 10 lbs....................................................................................................... 105 lbs
1x3@ 82.5% (rest 2 min between sets).................................................................... 82.5 lbs
1x2@ 85%...................................................................................................................... 85 lbs
1x1@ 87.5%.................................................................................................................. 87.5 lbs
Wave 2 (rest 4 min.)
1x3@ 85%+ 5 lbs (rest 2 min between sets)........................................................... 90 lbs
1x2@ 87.5% + 5 lbs..................................................................................................... 92.5 lbs
1x1@ 90% + 5 lbs......................................................................................................... 95 lbs
Wave 3 (rest 4 min.)
1x3@ 85% + 10 lbs (rest 2 min between sets)........................................................ 95 lbs
1x2@ 90 % + 10 lbs..................................................................................................... 100 lbs
1x1@ 95%+ 10 lbs....................................................................................................... 105 lbs
Day 1
Lift:
A. Squat (As per
wave ladder format listed above)
B. Strict Pull Ups
5 x Fail
C. Seated Towel Row
4 x 6-8
D1. Sit Under 4 x
15
D2. GHD Sit Up 4 x
10 (be explosive)
Condition:
AMRAP 5 min
4 Front Squats
(95/65)
6 Clap Behind Back
Burpees (at the bottom of burpee hands must leave floor and clap behind back
before leaving the floor prone position)
Rest 3 min
AMRAP 4 min
6 Overhead Walking
Lunge (45/35)
4 Clap Behind Back
Burpees (at the bottom of burpee hands must leave floor and clap behind back
before leaving the floor prone position)
Rest 2 min
AMRAP 2 min
Box Jump (24/20)
Day 2
Lift:
A. Bench (As per
wave ladder format listed above)
B. Overhead Cable
Rope Extension4 x 6-8
C1. Ab Wheel Roll
Outs 5 x 30 sec roll
C2. Hanging L Sit Hold
5 x fail (30 sec max)
Condition:
2 Rounds for Total
Points
AMRAP 1:30 min Thrusters
AMRAP 1:30 min Pull
Ups
AMRAP 1:30 min Ring
Dips
AMRAP 1:30 min Power
Clean
Rest 4 min and
repeat
Day 3
OFF
or
Mobility, imbalances, technique and active
recovery
* These are
non-training days but can be utilized for the above. Individuals/Athletes should focus on areas
that need specific attention for themselves
Mobility – Based in
myofascial release techniques. Individual
specific Target areas that are tight and causing grief.
Imbalances – Individual
specific eg. Weak adductors (knees dive in during squat) address issue with
corrective exercises
Banded distraction
and static stretches – Individual specific Target areas that are tight
and causing grief.
Technique – Work
empty bars and dowel rods to correct technique.
Use footwork drills to fix sloppy feet
Active Recovery –
60% max effort row or bike. Max 15 min
in duration.
Day 4
Lift:
A1. Deadlift (As
per wave ladder format listed above)
B1. Hang High Pull
6 x 3 (drop weight and reset each rep)
B2. Depth Jump Box
Jump 4 x 10 (20/14)
C. Hang Shrug 4 x
6-8 (Explosive shrug – use hip hinge for start position/explode and shrug)
Condition:
For max calories
4 min
Airdyne/Assault bike
4 min rest
4 min Airdyne/Assault
Bike
Day 5
Lift:
A. Overhead Press
(As per wave ladder format listed above)
B1. Cross Body
Hammer Curls 6 x 6-8 @ 80% perceived exertion
B2. DB Snatch 6 x 3
per side (1:30 rest between sets)
C1. 3 min
accumulated Hollow Rock/Hollow Holds
C2. Crossbody Med
Ball Throws 5 reps per side (10 total) for every break in hollow rock (16/10)
Condition:
For Time
50 Calorie Row
40 DB Swings
(55/35)
30 WBS (20/14)
20 Clean Grip High
Pulls
30 WBS (20/14)
40 DB Swings (55/35)
50 Calorie Row
Day 6
OFF
or
Mobility, imbalances, technique and active
recovery
* These are
non-training days but can be utilized for the above. Individuals/Athletes should focus on areas
that need specific attention for themselves
Mobility – Based in
myofascial release techniques. Individual
specific Target areas that are tight and causing grief.
Imbalances – Individual
specific eg. Weak adductors (knees dive in during squat) address issue with
corrective exercises
Banded distraction
and static stretches – Individual specific Target areas that are tight
and causing grief.
Technique – Work
empty bars and dowel rods to correct technique.
Use footwork drills to fix sloppy feet
Active Recovery –
60% max effort row or bike. Max 15 min
in duration.
Day 7
OFF
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