Posted on November 29, 2015 by Jenny Cromack
Cluster training is formed on the principal of inter-set rest period manipulation.
Conventional set and rep schemes involve completing a set number of repetitions at a prescribed tempo.
Cluster training is a strategy that has shown most promise in maximal force development training and elements of speed training, including speed, speed strength and power. So if power or strength is your training goal then read on.
A fundamental component of power training is the requirement for speed, simply put if the velocity is not apparent in the movement the force velocity curve is not developed harmoniously. In conventional sets it has been noted that subsequent repetitions have decreased velocities, this is far from the optimal scenario for power development, which as previously stated requires high bar or movement velocities.
One novel approach is the inclusion of clusters these can be included in two forms:
- Inter-set rest periods-This is where the cluster is a small number of repetitions together. For example, in a set of 4 repetitions the individual would complete two repetitions, have a rest then complete the subsequent two.
- Inter- repetition rest periods– This is where the individual allows a rest period between each repetition in a set. For example in the above scenario of a 4 repetition set, rest would be allocated after every single repetition.
It has been suggested that partial rest periods between repetitions or groups of repetitions (15-30s) facilitates the replenishment of phosphocreatine and thus maintain bar or movement velocities required to develop power. This is no new concept and has been demonstrated in numerous research articles.
Benefits have been seen in numerous studies and include the following loading parameters:
- Clean Pull @ 80 and 120% of 1 RM clean
- Bench Press @ 85% of 1 RM
It appears that at lighter loads , say 50-70% 1RM, the benefits of cluster training diminish, This may be linked to the low force output required for such low loads allowing velocity to be greater. Cluster training may be therefore more critical in higher percentage loading movements.
How Much Rest?
The last question that requires attention is the amount of rest for cluster training to be effective. Research has examined a variety of times ranging from 5 seconds to 1 minute. In reality it is very difficult to give definitive recommendations, as training loads, exercises and training status of the participants are varied in literature. It would however seem sensible to suggest that 10-30 seconds appears to be effective in the majority of studies, and would be a good starting point to experiment with in your own training.
These are hard sessions, but the power is well worth it. Be powerful….use cluster training!