How to Run the TWC 4-Week Wave
Traditional Westside programming uses a 3-week wave.
At Trigger Warning Conjugate, we use a 4-week wave because it gives us another opportunity to practice the competition squat while continuing to build strength.
Week 1: 50% + 25% Band/Chain
Choose a set and rep scheme that fits your current training. 5 x 5, 10 x 2, 8 x 3, 6 x 4 etc.
Week 2: 55% + 25% Band/Chain
Continue with your chosen set and rep scheme.
The goal is more quality work while building consistency with the movement.
Week 3: 50% + 25% Band/Chain
Reduce the total volume and increase the intensity.
Work up to a top triple OR
Work up to a top double
Week 4: Max Effort/Free Squat Wave
This week is your competition-style squat.
Equipped Lifters
Wave 1: Briefs + Bare Knees
Wave 2: Briefs + Knee Wraps
Wave 3: Suit + Briefs + Bare Knees
Wave 4: Full Gear
Raw Lifters
Wave 1: Bare Knee Double
Wave 2: Sleeves or Wraps Double
Wave 3: Bare Knee Single
Wave 4: Sleeves or Wraps Single
If you've been running this progression for multiple waves, you can occasionally substitute a Reverse Band Free Squat during Week 4 to continue driving progress.
