Undulation is the system of rotating heavy neural work with lower-stress pattern or volume work so you can keep progressing without cooking your nervous system. When you reach an advanced level of strength, your body simply can’t tolerate hitting high-neural lifts every 7 days. The loads are too heavy, the positions too demanding, and the recovery cost too high. This is especially true for deadlifts, squats, and any movement where the hinge pattern is heavily taxed. Instead of forcing weekly heavy days, you cycle the stress: • Week 1 — Neural / HeavyHigh-intensity lifts, top-end strength work, maximal intent.This creates the adaptation. • Week 2 — Pattern / Positional WorkGood mornings, tempo hinge work, RDLs, accessories, and bar-speed builders.This drives recovery while still improving the movement. • Week 3 — Neural againYou come back fresh, faster, and able to express more strength. Undulation lets you build strength without falling into the trap most lifters hit: getting strong enough to stall because they keep training like intermediates.Once you’re lifting at an advanced level — especially approaching 3× bodyweight deadlifts — your nervous system needs 10–14 days between true neural exposures. Undulation gives you that spacing without losing momentum. This is how you keep strength climbing year after year instead of burning out, hurting yourself, or hitting the same number over and over.

The Blast Press is one of the movements I see a lot of people misinterpret. It's just a push press from a dead stop on pins. I use it when I want an athlete to actually use their hips during leg drive instead of just bouncing through the dip. By taking the bar from a dead stop, you remove the eccentric dip completely. That forces you to break the press into parts and actually feel the mechanics instead of rushing through the movement. The dip is fast and tiny — most lifters don’t even realise they’re doing it wrong. The dead stop exposes everything and forces clean hip extension. If you don’t have pins, use a 4-second dip pause after you clean the implement. Four seconds kills all elasticity in the quads so you can’t cheat with a rebound. It keeps you honest. I cue head back on heavy pressing — always. Neck flexion kills power. Head back gives a better torso angle, keeps the centre of gravity where I want it, keeps the visual line stable, and removes unnecessary movement when you’re grinding for your top reps. Do the test yourself: head through vs head back from a rack height. You’ll press less with head through. Another key cue: squeeze your elbows inward during the dip. This locks the rack position so the log/bar can’t roll forward. Even 1mm of forward drift costs kilos. Keeping elbows in gives you a straight, efficient bar path — up and back, just like a bench J-curve. It also stores a tiny bit of elastic energy to rebound into the press faster. Bottom line: The Blast Press is a brutally effective way to clean up technique, reinforce proper hip drive, and build a stronger, more honest press from the floor up.

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. You’re not just getting stronger — you’re teaching your body how to express that strength. Drop a comment below if you’ve ever used wave loading and let me know what you think of it.