cluster sets

7/26/2019 Cluster Sets

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Tis paper was presented as part of the NSCA Hot opic Series. All information contained herein is copyright of the National Strength and Conditioning Association (NSCA).

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Greg Haff, PhD, CSCS,*D, FNSCA

ASCC Strength Scientists Course CoordinatorSenior Lecturer - Strength and Conditioning

Edith Cowan University

Cluster Sets: A Novel Method for

Introducing Additional Variation into aResistance Training Program

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Cluster Sets: A Novel Method for Introducing Additional Variation into a Resistance Training Program

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IntroductionLogically structured and systematically sequenced variation is a cornerstone of an appropriately designed periodized strength and conditioning

rogram (1). The ability to introduce variation into a resistance training program can include manipulating training load, number of sets andepetitions, exercise order, exercise density (i.e., number of exercises in a session, cycle, or period of training), training focus or priority, and restntervals between sets (5,6). A relatively new method for introducing training variation into a training program involves manipulating the trainingtructure. This can involve varying the intraset rest (or inter-repetition rest) interval and/or training load (5,6,7). This type of set modication heen dened as a cluster set and may offer a novel stimulus for maximizing power output and movement velocity (7,8).

ypes of SetsWhen examining the literature there are two main set structures, the traditional and cluster set, that can be utilized in a resistance training progra5). The most common set conguration used by strength and conditioning professionals is the traditional set. This involves a series of repetitiohat are performed with the same load in a continuous fashion (5,6,7). While these traditional set structures are generally better suited for induciypertrophy, increasing strength, or improving strength endurance, they may not be the best congurations for improving movement velocity, pndurance, or power output (5,17).

The second most common set structure is the cluster set, which was developed as a means for improving the overall quality of the training set bncreasing the velocity and power prole of the training set (5,6,7). Typically, the cluster set structure utilizes a 5 - 45 s rest interval between eacndividual or series of repetitions, which results in increases in power output, barbell velocity, and barbell displacement when compared to traditet congurations (5,6,7,8,9,13,14).

A variety of cluster set structures can be created (Table 1), but there are generally four basic variants. These variants include the standard, undulwave, and ascending cluster set (5). The standard cluster set involves placing a 5 - 45 s rest interval between individual repetitions or clusters ofepetitions, while resistance or training load is held constant. For example, a total of 10 repetitions at 75% of 1-repetition maximum (1RM) canrogrammed for a given set with 15 s separating every pair of repetitions. This example provides the following loading pattern for a 10/2 cluste

Another strategy could be to utilize a 5-s rest after each individual repetition, yielding the following loading pattern for a 10/1 cluster set:

Overall, the standard cluster set structure can be oriented in several different fashions where the number of repetitions contained in the cluster aried or the rest interval is manipulated to change the physiological stress stimulated by the cluster set (Table 1) (5).




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Table 1: Example Cluster Set Variants.

Type of

Cluster

Cluster

ComplexitySets x Reps Example Cluster Set Repetition Loading Structure (% of 1RM/repetition)

Inter-Repetition R

Interval (s)

Standard Novice

3 x 10/1 65/1 65/1 65/1 65/1 65/1 65/1 65/1 65/1 65/1 65/1 5 – 15

3 x 10/2 65/2 65/2 65/2 65/2 65/2 10 – 15

3 x 10/5 65/5 65/5 15 – 20

3 x 6/1 85/1 85/1 85/1 85/1 85/1 85/1 20 – 30

3 x 6/2 85/2 85/2 85/2 25 – 35

3 x 6/3 85/3 85/3 30 – 35

3 x 4/1 90/1 90/1 90/1 90/1 20 – 30

3 x 4/2 90/2 90/2 25 – 35

3 x 2/1 95/1 95/1 30 – 35

WaveNovice —

Intermediate

3 x 10/1 60/1 65/1 60/1 65/1 60/1 65/1 60/1 65/1 60/1 65/1 5 – 15

3 x 6/1 70/1 75/1 70/1 75/1 70/1 75/1 5 – 35

3 x 5/1 70/1 75/1 70/1 75/1 70/1 5 – 35

Ascending Intermediate3 x 5/1 75/1 80/1 85/1 90/1 95/1 5 – 35

3 x 6/2 75/2 80/2 85/2 90/2 95/2 5 – 35

Undulating Advanced

3 x 10/1 65/1 70/1 72.5/1 75/1 77.5/1 80/1 75/1 72.5/1 70/1 65/1 5 – 15

3 x 10/2 70/2 75/2 80/2 75/2 70/2 10 – 15

3 x 6/1 80/1 85/1 90/1 85/1 80/1 20 – 30

3 x 6/2 85/2 90/2 85/2 25 – 35

3 x 3/1 85/1 90/1 85/1 5 – 35

Note: Tese are only example intensities; they can be modified depending upon the goals of the training phase where the various types oflusters are employed.

For example, if the target goals of a phase of training are strength endurance or hypertrophy, the overall number of repetitions contained in theet should be higher and the rest interval between each individual repetition, or a series of repetitions, should be lower. Conversely, if strength aower are the target goals less repetitions should be contained in the set, but longer rest intervals should be placed between the series of repetit

The standard cluster set conguration can be further adapted by introducing variations to the resistance used during each repetition or series ofepetitions (5). Three basic loading modications can be made to the cluster set that allow for the creation of the undulating, wave, and ascendinluster set variants. With the undulating cluster, the resistance used in the set is structured in a pyramid fashion where the load is progressivelyncreased and then decreased. For example, an undulating cluster might look like the following:

Generally, the undulating cluster is constructed with an even number of repetitions so that a pyramid loading scheme (i.e., ascending to a targetoad and descending back to the original load) can be formatted. The overall programmed load for the cluster set is the average of all thentensities performed for each of the repetitions completed in the set. For example, in the 6/1 cluster above the average intensity of the set is




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1%. Conceptually, the descending arm of the undulating cluster series results in a potentiation effect, with higher power outputs and velocities movement (7). Because of this potentiation effect, the undulating cluster set is recommended for use during strength, strength-power, or peakin

hase of a periodized training plan.

Another potential loading modication to the structure set is the wave loading structure (5). The wave loading structure utilizes a loading patternwhere loading alternates between two or more targeted loads throughout a set. For example, a wave loaded cluster set could be structured in theollowing fashion:

As with the undulating cluster set model, the wave loaded cluster set attempts to create a potentiation effect by performing lighter loads after thompletion of higher intensity efforts. Because of the basic structure of this type of cluster set, it is generally employed during strength or strenower phase of a periodized training plan.

The ascending cluster is slightly different than the undulating cluster in that the weight is increased with each repetition, or cluster of repetitionsnds with the highest load as the last repetition or cluster. For example, an ascending cluster might look like the following:

The central premise that underlies the ascending cluster is to work the athlete up to higher intensity efforts. Because of this targeted outcome,he use of the ascending cluster is typically restricted to the strength-power or peaking phase of an overall strength and conditioning plan. Moreomplex cluster sets can also be created by altering the number of repetitions contained in the cluster, while also employing undulating, ascendinr wave loading patterns. For example, the following set structure may be created:

An additional method for varying cluster sets involves modifying the rest interval between clusters to target specic training outcomes (5,6). Forxample, a shorter rest interval (<10 s) will target more of the strength or power endurance end of the spectrum, while longer rest intervals (30 45 s) will focus more on strength and power development (Table 2). Ultimately, the structure of the cluster set is dictated by the phase of theeriodized training plan and the adaptive response targeted by the employed cluster set and periodization plan implemented by the strength andonditioning coach (5,6).

Table 2: Basic Cluster Set Rest Interval Patterns.

Rest Interval Targeted Attribute Period of the Periodized Training Plan

5 – 15s Strength or Power Endurance Strength Endurance or Hypertrophy Period

15 – 30s Power Development Strength or Strength-Power Period

30 – 45s Maximal Power Strength-Power or Peaking Period

Note: Tese rest intervals are only suggestions, as numerous possibilities exist depending upon training focus.




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Rationale Behind Cluster SetsThe rationale that underlies the cluster set is based upon an attempt to maximize the quality of each individual repetition performed during a se5,6,7). With a traditional set, the velocity, power output, and barbell displacement will decrease as a result of accumulative fatigue created during

et (7,8). Support for this contention can be seen in the reductions in maximal force generating capacity, rate of force development, and the rateelaxation that can occur in as little as 5 - 9 maximal contractions (20). Additionally, it is likely that performing continuous repetitions during a s

will stimulate a greater reduction of phosphocreatine (PCr) stores which will result in an increased reliance on muscle glycogen and thus, a greatncrease in lactic acid production (4). The elevations in lactic acid may explain some of the performance decreases seen during a traditional set n

n the literature (7). Specically, lactic acid accumulation has been linked to reductions in force generating capacity which occur as a result of theydrogen ion stimulating a reduction of the number of high force cross-bridge attachments in fast twitch bers (3,19). Additionally, there is an aociated reduction in the force generated per cross-bridge attachment in the fast twitch bers (3). This reduction in force generated per cross-br

ttachment results in a reduction in the ability to express high power outputs, which is typically noted when comparing traditional and cluster seraining structures that are employed with explosive or ballistic exercises (7,8,9,11).

The cluster set offers a method to reduce some of the metabolic fatigue that is generated during a traditional set (5). The introduction of a shorest interval between individual or a series of repetitions appears to result in a partial replenishment of PCr during the intraset rest interval whics reected in a performance enhancement. Support for this line of reasoning can be found in the scientic literature where 15 s of recovery canesult in a restoration of half of the fatigue-induced force decrements, effectively returning force generating capacity to ~79.7% of the pre-fatigapacity as a result of the partial replenishment of fuel substrates (19). Based upon this evidence and the literature exploring cluster sets with vanter-repetition rest interval durations, it appears that training strategies that employ inter-repetition rest intervals have the ability to allow for higower outputs to be performed for each repetition contained in the set (7,8). Because the cluster set primarily affects velocity and power output

his training structure is best suited for explosive or ballistic exercises such as those seen in weightlifting movements like jump squats or bench phrows (7,8).

Conversely, traditional set structures appear better suited to signicantly increase muscular hypertrophy or maximal strength levels (13,17). Evenhough the traditional set produces more accumulated fatigue there is evidence to suggest that traditional sets result in greater strength gains whompared to cluster sets (13,17). It is possible that these increases in strength are predicated by an increase in high-threshold motor unit activati14,17). Additionally, it is possible that the signicant metabolic fatigue (i.e., lactic acid) stimulated by the traditional set increases the recruitmenf high-threshold motor units (10,15,18). Regardless of the physiological rationale, it appears that traditional set structures are best for maximiz

muscular strength, muscular endurance, and producing greater degrees of hypertrophy when compared to the cluster set. As such, traditional serobably best suited for exercises that target these attributes.

Exercises Tat Should Be Used With Cluster SetsThe conceptual framework that spawned the creation of the cluster set centered on the desire to increase the quality of individual repetitionsontained in a training set and maintain technical prociency with weightlifting exercises (7). It is well documented that during a traditional set

movement velocity, power output, and force production declines (7,8,17). Additionally, in weightlifting movements, there is a reduction in technrociency as the number of repetitions in the set increases (7). Based upon these occurrences, the vast majority of weightlifters perform <5epetitions per set with the classic lifts (i.e., snatch, clean, jerk, power clean and power snatch). Therefore, in order to utilize higher repetitionchemes the cluster set offers a means for maintaining technical prociency whilst maximizing power output and power endurance.

Research on the cluster sets has typically employed the clean pull, bench press, and jump squat (7,8,13). Based on the theoretical underpinnings he cluster set, explosive exercises are the preferred choice for utilizing the cluster set structures (Table 3), while the traditional set is best suited trength-based exercises (5).

Table 3: Exercises Best Suited for Cluster Sets.

Weightlifting Movements Weightlifting Derivatives Ballistic Exercises

1. Snatch 1. Power Clean 1. Ballistic Bench Press Throw

2. Clean 2. Power Snatch 2. Jump Squat

3. Jerk 3. Clean Pull

4. Snatch Pull

5. Push Jerk

Note: Tese are only examples, other exercises may be used in a cluster format but generally ballistic, explosive, orweightlifting exercises are traditionally used with cluster sets.




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When looking at the cluster set it is clear that it allows an athlete to increase the quality of the training set and may also allow the development oower endurance. For example, traditionally sets of 10 are never performed with weightlifting movements such as the snatch or power clean becf the technical aws that arise when performing continuous repetitions or high-volume training (>sets of 3 - 5 repetitions). By employing aluster set, an athlete is allowed to get partial recovery, maintain power output, and develop a degree of power endurance, while maintaining profting technique. For example, with the power clean a cluster set can be created that can develop power endurance and be employed in the strenndurance/hypertrophy phase of training:

With the 15 s recovery an athlete can capitalize on the partial recovery that the cluster facilitates, while still developing the capacity to repetitivelyroduce high-power output efforts (19). Ultimately, the various cluster set structures allow strength and conditioning professionals the ability to ariety to training plans to magnify an athlete’s adaptive potential.

Integrating Cluster Sets into the Periodized raining PlanAs with any training intervention, cluster sets must be applied in the context of the goals of the periodized training plan (1). The ability tomanipulate the inter-repetition rest interval and the loading pattern allow the set to be structured in a way that targets an athlete’s specic needs he goals set forth for the training period or cycle. Overall, strength and conditioning professionals can manipulate the cluster set scheme, inter-

epetition rest interval, and loading paradigm to meet the target training outcome goals.

For example, in a strength-endurance phase the targeted attributes are generally to enhance muscle hypertrophy, strength endurance, and powerndurance (16). In this scenario, the majority of the sets used should employ traditional set structures, with standard clusters used for specicxercises, such as the power clean or power snatch, in order to enhance power-endurance capacity (5). In Table 4, an example of how the clusteran be integrated into a typical strength-endurance training session is presented.

Table 4: Example Integration of Cluster Sets into a Strength Endurance Phase.

Exercise Sets x Repetitions Set TypeIntensity Inter-repetitionRe

Interval(s)kg % 1RM

Overhead Squat Warm-Up 3 x 10 Traditional 40 29% 0

Power Snatch 3 x 10/2 Standard Cluster 84 60% 15

Snatch Pull from floor 3 x 10 Traditional 98 70% 0

Snatch Grip RDL 3 x 10 Traditional 105 75% 0

Note: percentages are based off a 1-repetition maximum snatch of 140 kg; RDL = Romanian Deadlift; A 2 - 3 min rest is usedetween each set.

n this example, standard cluster sets are only implemented with the power snatch where two repetitions per cluster are performed with a 15-snter-repetition rest interval. All other exercises contained in the training session utilize traditional training sets because they are better suited forypertrophic and strength-endurance development.

n this period of training the standard cluster set is the preferred choice for the development of power endurance. In this phase, the sets loading

tructure can be modied to include either an undulating or wave loading paradigm. Traditionally, during the strength-endurance period the loadeld constant for novice athletes and the undulating or wave structure is reserved for more advanced athletes (Table 1).

When the targeted outcome of a training period shifts toward strength development, the standard cluster conguration is still a useful tool, but omplex methods such as wave, ascending or undulating structures may be warranted. These structures allow an athlete to experience greater lon power-based exercises, which can effectively improve loaded power development and the ability to repetitively apply high-power outputs againifferent loads. For example, if utilizing a power clean in a strength phase, one may consider a total set loading of 92% with a 5/1 cluster. To achis, an undulating cluster with the following repetition loads would be used: 130, 134, 138, 133, 130 kg (Table 5).




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Table 5: Example Integration of Cluster Sets into a Strength Phase.

Exercise Sets x Repetitions Set TypeIntensity

Inter-repetitionRest Intervakg % 1RM

Snatch Balance Warm-up 3 x 10 Traditional 30 22%** 0

Power Clean 3 x 5/1 Undulating Cluster (130, 134, 138, 133, 130) 133 92%* 35

Clean Pull from floor 3 x 5 Traditional 174 120%* 0

Clean Grip RDL 3 x 5 Traditional 151 104% 0

Clean Grip Shrugs 3 x 5 Traditional 193 133%* 0

Note: Max power clean = 145 kg, Max power snatch = 135; RDL = Romanian Deadlift; *=based upon maximum power clean; **= based umaximum power snatch. A 2 - 3 min rest is used between each set.

n the example presented in Table 5, the undulating cluster is used with the power clean, while the other strength-based exercises utilize traditionet loading structures. Based on the scientic literature, the traditional sets are chosen for the strength exercises because they appear to promotereater increases in overall strength development (13,17). The cluster set structure is then reserved for the power-based exercises where powerevelopment is targeted.

When transitioning to a strength-power period of a periodized training plan, combinations of different cluster set structures can be used to optihe development of power output while maintaining, or increasing, strength (Table 6).

Table 6: Example Integration of Cluster Sets into a Strength-Power Phase.

Exercise Sets x Repetitions Set TypeIntensity

Inter-repetitionRest Interval (s)kg % 1RM

Speed Squats 3 x 3 Traditional 100 50% 0

Power Clean

1 x 3/1 Ascending Cluster 115, 120, 125 86% 35



Jump Squat 3 x 3/1 Standard Cluster 60 30% 30

Note: Max power clean = 140 kg, Max Back Squat=200 kg; Max Push Jerk = 135 kg; A 2 – 3 minute rest is used between each set.

For example, in Table 6 a standard cluster is programmed for the jump squat, while an ascending structure is used with the power clean (5,8).Generally, the ascending, undulating, and wave cluster sets are utilized during the strength-power phase (5). During this phase, the primary goal o maximize both muscular strength and power output. The strength of the ascending, undulating, and wave cluster set structures are the abilityarget various portions of the force-velocity or force-power curve (12). The ability to train various portions of the force-velocity or force-powerurve allows for an optimization of both power and strength expression that can have a direct impact on sports performance (2).

ConclusionThe set formats presented in this Hot Topic provide a framework from which strength and conditioning professionals can introduce unique trai

timuli into the preparation of competitive athletes and attempt to maximize both strength and power development. While there are numerouspplications and methods for modifying the cluster sets, there are some basic guidelines that are advisable when attempting to utilize this trainintructure in a periodized training plan:

. Cluster sets are best suited for athlete development-based programs, where both strength and power development are targeted outcomes.

. Weightlifting, explosive exercises, or ballistic exercises are typically utilized with the cluster set structures presented in this Hot Topic (Table The most commonly used exercises for cluster sets are the power clean, clean, power snatch, snatch, ballistic bench press throw, and jump sConversely, classic exercises that are designed to target strength development generally employ a traditional set structure.




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. The inter-repetition rest interval utilized in the cluster set is dictated by the targeted outcomes established for the period of training. Forexample, short rest intervals when combined with a power clean creates greater metabolic stress and targets power-endurance development whilst longer rest intervals facilitate the development of maximal power output. Additionally, the rest interval can be modied to create harand light days of training depending upon the microcycle structure employed (Table 2).

. Modifying the loading structure of the cluster set to employ ascending, undulating, or wave loading patterns can add an additional level of variation to the set. These more advanced training structures are ideally suited for developing loaded power outputs and allow athletes tobecome more accustomed to higher training loads. Additionally, because of the variety of loads used during the set, different portions of th

force-power and force-velocity curve are targeted. Ideally, the loading pattern chosen is in accordance with the period of training containedthe periodized training plan.

. Not every exercise should use a cluster set; only very specic power-based exercises should utilize the cluster set.

While the cluster set structure is a relatively new training tool there is a growing body of knowledge that demonstrates that the cluster set is aaluable tool that strength and conditioning professionals can employ when attempting to develop power-endurance or maximal power output.

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