Wave Loading · The JMSTRENGTH Academy™

Wave Loading

Most lifters train linearly — same reps, same load jumps, week after week. It works… until it doesn’t.

Wave loading breaks that pattern. It manipulates the nervous system to drive new strength adaptations — fast.

Here’s the idea: you build intensity across a small “wave,” then reset slightly lower and build again — each wave priming the nervous system for heavier loads.

⚙️ Example 1 — 6/4/2 Wave

Wave 1:

6 reps @ 100kg

4 reps @ 110kg

2 reps @ 120kg

Wave 2:

6 reps @ 105kg

4 reps @ 115kg

2 reps @ 125kg

You start a little lighter, build intensity across the wave, then repeat the pattern slightly heavier. Each wave potentiates the next — your body’s nervous system fires more efficiently, allowing you to handle more load.

⚙️ Example 2 — 5/3/1 Wave

Wave 1:

5 reps @ 75%

3 reps @ 80%

1 rep @85%

Wave 2:

5 reps @ 80%

3 reps @ 85%

1 rep @ 90%

This version leans heavier — great for building top-end strength and improving bar speed at high percentages. It also pairs perfectly with strongman or powerlifting prep phases where neural output matters more than volume.

🔍 When to Use It

Main lifts only — squat, bench, deadlift, log press

Experienced lifters with solid technique and recovery

Strength or peaking blocks to drive neural adaptations

⚡ Key Guidelines

Rest efficiently between sets

Each wave should build — not break — you

Focus on bar speed and technical precision

Stop before form breaks down

🧠 The Takeaway

Wave loading trains your nervous system to produce more force under familiar loads.

It’s not about fatigue — it’s about neural efficiency and intent.