Rapid Fire Q&A: Squat Frequency, Chin-Up Progression & Wave Loading
transcript
show notes
In this Rapid Fire Q&A, Stéphane and Pauric break down how coaches can progress training without introducing complexity before it is needed.
The episode begins with squat frequency and how training age should influence the structure. For novice trainees, repeating the same rep scheme twice per week can provide the rehearsal needed to improve the lift. As strength increases, heavy-light loading, smaller progressions, and planned reductions in volume can help preserve frequency while managing recovery.
They also discuss when direct shoulder work can replace arm or remedial exercises, why foundational program design structures prioritize certain movements, and how to organize two microcycle structures across a 12-week macrocycle.
The conversation then moves into chin-up progression. Rather than forcing repetitions to failure, coaches should use frequent exposure, leave repetitions in reserve, and gradually increase total volume. This approach produces more high-quality work and protects performance in the next session.
Finally, the crew covers how to introduce hypertrophy methods, how much to increase a beginner’s load, and where wave loading fits within a training year. The central principle is simple: methods should reflect the trainee’s conditioning, training age, recovery capacity, and the specific goal of the phase.
Complexity has value when it solves the right programming problem.
0:00 Intro
0:18 Squat frequency and rep scheme programming for beginners
10:17 Shoulder, delt, and arm work placement in program design
13:54 Building a 12-week macro with two microcycle structures
20:32 Why the chin-up isn't a featured OSR lift
28:12 Choosing hypertrophy training methods for new clients
33:07 Progressing load with constant loading standard sets
36:14 Best time to use wave rep schemes
44:18 Wrap up and outro
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