In Soviet strength programming, especially in Olympic weightlifting and speed-strength events in track and field, both volume and intensity frequently went up and down together, although at different rates, in the preparatory period.
For an advanced athlete this tactic magnified the adaptive response to the training load. Following are two such plans, courtesy of StrongFirst.
First is a power bodybuilding mesocycle for the barbell squat or the bench press. Note how the intensity (% 1RM) keeps going up every week while the volume goes up, backs off, and then goes up again.
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
| Reps/sets | 5/3 | 5/4 | 5/5 | 5/3 | 5/4 | 5/5 |
| % 1 RM | 72% | 74% | 76% | 78% | 80% | 82% |
Here is another, for kettlebell presses or weighted pullups. Although the intensity (RM) does not change, the effort (proximity to failure) does. Both the volume and the effort advance in different length waves:
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
| Intensity | 6RM | |||||
| Reps/sets | 3/5 | 3/7 | 4/8 | 3/10 | 4/5 | 5/6 |
Additional info on the above plans.
For the barbell plan, train each lift 3 times in 2 weeks—e.g., Monday, Friday, next Wednesday. There are no light days.
For the kettlebell plan, follow the same frequency for the heavy days outlined in the table. In addition, insert light days in between. Use the same sets and reps but go down in weight to 8-10RM. E.g., Monday—32kg x 3/5, Wednesday—24kg x 3/5, etc.