Step Loading vs Wave and Linear Progression: Strength Training Periodization: Programming Series #10

Understanding patterns of progression is key to consistent and effective programming. Linear, wave, and step loading are all commonly used methods, but step loading is by far used the least. Here's a quick breakdown of these different methods of periodization along with how I incorporate step loading into my programming.

[jonathanfeatherston]

The Russians of old claimed that step loading is the most effective method when compared to constant small increases. Pavel spoke about it on jre.

[keysersoze]

I've been Step Loading since I was 13; I'm 61 now. Step Loading REALLY works if you are consistent and patient.

[Too_natty_to_quit]

Some great content on this channel. Definitely one of the most eloquent “strongmen” on YouTube.

[davidfillary]

I think this is extra appropriate at the moment when more people are forced to practice bodyweight exercises and maybe a few randomly weighted implements at home. A lot of calisthenics progressions have really big jumps (going for a one armed pullup for instance), so really the only way to progress is to increase reps and sets (or time for static holds) until you've absolutely mastered that progression.

[shortycareface]

Step loading is so underrated. I was extremely unsure of it when first trying it, but decided to give it a try anyway. It works phenomenally!

[bigfooteee]

I'm glad this popped up in October '24. Needed the reminder there is no shame in owning the bar.

[johnrobinson]

This is exactly the lecture I needed right now. Thank you. Perfect. "Hanging out for a while...." Yes.

[jordanstangl]

Just wanna say that your channel is easy to follow and you’re very well spoken. Thanks for all the great topics and for helping us all out!!

[timbot]

This seems like it would be useful to the masses currently undertaking home workouts.

[davewalter]

Just found the channel and wanted to say this video helped refine my thought process in the program I am taking. Thank You.

[louiszappia]

I have incorporated step progression for all my main lifts while still using a variety of exercises from basically conjugate methodology using varying exercises, dynamically changing the exercise and frequent rotation of exercise variation on my main lifts are going to be the staples of my training here for the foreseeable future

[AndJusTIceForRob]

I like the way you explain things better than anyone I’ve ever seen. 👍🏼

[Oi-mjdv]

There is something beautiful when a weight you werent really comfortable with at the begining you can manhandle now. Extremely rewarding even if for that psychological effect alone. And we all know how much of a mindgame strenght can be sometimes.

[mattimatta]

Great content here. His "Base Strength" programming book is great too. I use his "favorite base phase" that he lays out in his book for my base phases. It works very very well and makes training fun because one can progress. After a ~4+ month base phase on squat I'm now going to do the Russian Squat program starting today. The last workout of the my base phase wave ended with 315lbs, 5 sets, 6 reps on squat. Which is perfect because now I'm adjusted to the volume and the russian squat program starts me out at 320lbs 6 sets of 2 reps and then increases the reps. My squat jumped from 365lbs to 405 within a half year after using Alex's base programming. I hadn't been programming at all before that as I didn't know what I was doing and didn't understand it. And about 9 months later, after I finish the Russian Squat program in 6 weeks, I'm going for a 20-35lbs PR on squat. And then I'll likely run another peaking phase before I go back to my base phase. I feel very confident I'm going to get at least 425lbs! Can't wait! Thanks Bromley!

[kevinc]

Hey Bromley, the link to your store is currently going to your YouTube channel. Thanks for the great quarantine content

[Francesco_Di_Pereira]

I thought I was doing a linear progression but it turns out I've been doing an autoregulated step training. Thanks!

[braziliancivilian]

i was looking for this kind of information, few years back i've reached a plateau and couldn't figure out why i wasn't getting any stronger. (basically training as heavy as possible all year long.)

Those load programs seems like it was the kind of information i needed to get back at my strenght gains and avoid injuries.

[calisthenick]

very informative, Im gonna implement some of these methods for calisthenics

[skillageproductionz]

Great video Alex, very informative. I think to step it up a notch, if you tried to make the numbers slightly bigger and more clear. Some of them are quite difficult to make out (might just be me?), which could also be due to your writing style

[zsahe]

Can't wait to watch the rest of the playlist.