How the 3:1 Wave Loading Method Builds Strength Without Burnout
Have your strength numbers flatlined—even though you're still showing up, lifting hard, and hitting WODs consistently?
If so, you're not alone—and it's likely because you're missing a key ingredient in your training: planned recovery through wave loading.
I’m Dr. Jeff Lewis, owner of Lewis Physical Therapy & Sports Rehabilitation in Point Pleasant, NJ, where I help injured CrossFit athletes over 30 get back to Rx workouts without scaling or modifying. Today, we’re diving into how a 3:1 wave loading scheme can reignite progress in your squat, deadlift, clean & jerk, or snatch—without wrecking your joints or Central Nervous System (CNS).
What is a 3:1 Wave Loading Scheme?
A 3:1 wave loading model is a strength progression strategy that spans four weeks: three weeks of progressive overload, followed by one deload week. This fourth week isn’t a waste—it's actually where your real gains happen through a biological process called supercompensation.
Here’s an example of what it could looks like in practice:
Week 1: 3x5 @ 70–75% 1RM
Week 2: 3x3 @ 75–85% 1RM
Week 3: 4x1 @ 90%+ 1RM
Week 4: Deload with 60–65% and reduced volume
By backing off in Week 4, you allow your body to recover beyond its previous baseline—leading to greater strength gains.
Why Most CrossFit Athletes Plateau
Many CrossFitters believe more intensity = more progress. But over time, constantly hammering your body with heavy loads and high reps can backfire. You accumulate fatigue, your recovery tanks, and progress stalls—or worse, nagging injuries start to pile up.
Without built-in deloads, your central nervous system never gets a break, and your joints don’t get the recovery they need. That’s why your lifts feel heavier, even when your effort is high.
The Science Behind Supercompensation
When you train hard, your body enters a temporary fatigued state. If you recover properly—especially with structured deloads—your body rebounds and adapts, becoming stronger than before. This rebound is called supercompensation, and it's what fuels long-term strength progress. Of note, this happens following each training session but even moreso following an extended period of training (i.e. 3 weeks)
Miss this recovery window, and you’ll just keep spinning your wheels—fatigued, frustrated, and stuck.
How to Start Applying This Today
If you’ve hit a plateau, try implementing the 3:1 wave loading method. Adjust your reps, intensity, and volume across each week, and make the fourth week a true deload. You’ll likely feel more recovered, stronger, and mentally fresher—ready to attack the next wave.
Need help programming it properly? Drop a comment or reach out.
For a free guide that shows you exactly how to rebuild your body and get back to Rx workouts, text “Rx” to 732-724-1381 and we’ll send you The Rx Blueprint—our step-by-step system to conquer pain, avoid burnout, and unlock your strength potential.
