Boar King

Multi wave loading is a strength training method where the lifter performs multiple sets within a workout, with both the repetitions and weight increasing in an ascending or descending pattern within each "wave". Each wave consists of a series of sets, and the entire process is repeated with slightly heavier weights for each new wave. This technique helps manage fatigue while progressively challenging the body to handle heavier loads and improve strength, power, and explosive capabilities. 
How it works
Structure: A single workout contains several "waves" of sets.
Intra-wave progression: Within each wave, the weight increases while the number of repetitions decreases. For example, a wave might be 3 sets of 5 reps, then 3 reps, then 1 rep, with the weight increasing for each set.
Inter-wave progression: After completing one wave, you begin another wave, but you start with a slightly higher weight than the first wave, and then repeat the same rep scheme. For example, a second wave could be 5 reps at a heavier weight, followed by 3 reps at an even heavier weight, and then 1 rep at the heaviest
 weight of that wave.
Example: A common wave loading plan might have 3 waves, with each wave being a 3-2-1 rep scheme. Wave 1 might be 85% for 3 reps, 87% for 2 reps, and 90% for 1 rep. Wave 2 would start with a higher weight for 3 reps, and so on.


For movements notated with MWLP use this method 

Double progression is a strength training method where you first increase the number of repetitions (volume) within a set rep range, and then increase the weight (intensity) once you reach the top of that range. For example, a user might start with a weight they can lift for 8 reps in a 6-10 rep range. They would then perform more reps each session with the same weight until they can do 10 reps per set. At that point, they would increase the weight, which would cause the reps to drop back down to the lower end of the range, and the cycle would restart.  
 When it comes to lifting weights, progression is the name of ...
How to apply double progression
Select a weight and rep range: Choose a starting weight and a rep range, such as 8-12 reps. 
Increase reps: Perform your sets with the same weight, trying to get more repetitions in each subsequent workout. 
Increase weight: Once you can complete all your sets at the highest number of repetitions in your target range (e.g., 12 reps), increase the weight for the next session. 
Repeat: The increase in weight will cause your reps to drop back down to the lower end of the range. Continue working with the new weight, focusing on increasing the reps again before the next weight increase. 




For movements notated with DPL use this method

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Front Squat (Barbell)

Chin-Up (Weighted)

Dip (Weighted)

Leg Curl

Hanging Leg Raise

Romanian Deadlift (Barbell)

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Lateral Raise (Cable)

Lying Tricep Extension (Barbell)

Leg Extension

Decline Sit Up (Weighted)

Overhead Press (Barbell)

Wide Grip Pull-Up

Bulgarian Split Squat (Dumbbell)

Bench Press (Dumbbell)

Kroc Row

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