Breaking up a longer set with breathing in between repetitions makes the set a “cluster type”. Cluster training is an application of the interval principle known from energy systems training applied to one set of resistance training. Cluster Training is an example of the saying to “train as much as possible, while staying as fresh as possible. (1) Cluster training may have several advantages that are worth exploiting: (2) • A the same weight, power and velocity can be maintained at higher values across a set. • A heavier load can be used across a set. • The load can be changed within a set to accommodate for the increased fatigue Cluster training can also be used to facilitate proper form for a beginning client. During the training of for example dead lifts, squats, presses and Olympic lifts we can often see an athlete/client setting up perfectly and executing the first repetition with solid form. However, already the next repetition is not as good and on the third repetition the form is GONE! The solution is to use a Cluster Style of Training. While it is pretty obvious how to perform one repetition at a time in the deadlift, it is not as obvious in the barbell squat, but here is how to do it for example for a Front Squat. • Have the athlete/client step inside a power and squat down as deep as they can with good form. As they hold the bottom position for a few seconds, you “eyeball” the settings of the safety pins of the power rack, so the safety pins would support the bar in that bottom position. If you think that the optimal height is between two settings, you should generally speaking choose the higher setting. • The athlete/client steps out of the power rack and you set the safety pins for the gauged height. Now place an empty bar on the safety pins. • Check that the bar is at the right height by having the client stepping into the power rack squatting down and “setting up” to execute a proper Front Squat. Step as close to the bar as possible, squat down and then gently roll the bar back on to the shoulders. (Not sure about how to teach your client to Front Squat? “Olympic Weightlifting for The Fitness Client” will show you how) • If the bar is at the right height then load it with the appropriate load and start the set. For each repetition the athlete/client steps away from the bar and stands up. The set take more time, but each repetition becomes a “first repetition” that allow the athlete/client a great opportunity to set up properly for the squat. After 3-6 weeks of squatting in this cluster style, you can progress the beginning client/athlete in to squats with a more continuous rhythm between repetitions. The more advanced client will benefit from the aspect of Cluster Training that allows him/her to use more load across a set. Below is an example of how to use a low repetition-high intensity cluster with a Power Snatch + Overhead Squat, but the example is valid for any multi joint lift: A1. Power Snatch + Overhead Squat, 4 x 6/8/10 single repetitions B1. Bench Press 4 x 6/8/10 single repetitions Note: 4 x 6/8/10 means 4 clusters of 6,8 and 10 repetitions (1st/2nd/3rd week of each 3-week wave). 1. Begin the first 3-week wave with 75-80% of the 1RM. 2. Rest 15-30 seconds between each repetition. 3. Rest 1-2 minutes between each cluster. 4. Add 5-2.5 kg per week in the second and third week of each 3-week wave. 5. Start the second 3-week wave with 6 singles and the load used in the second week of the first 3-week wave. Start a third 3-week wave with 6 singles and the load used in the second week of the second 3-week wave. The above program is day 2 out of 4 weekly training days in our latest program “Old School Muscle Building with The Olympic Lifts – High and Low Rep Cluster Training” As the title indicates, the program (day 1 + 3) includes high repetition cluster training as well. If you train intermediate to advanced clients or athletes who are interested in a mentally challenging and physiologically rewarding muscle building program using the Olympic lifts and a wrongly abandoned technique, then “Old School Muscle Building with The Olympic Lifts – High and Low Rep Cluster Training” is perfect for you! (but as I said, the program can be used with any multijoint lift) 1. Zatsiorsky Z. Timing in Strength Training. Science and Practice of Strength Training. Chapter 5, p 93. Human Kinetics. 2006 2. Stone MH, Stone M, Sands WA. The Concept of Periodization. Principles And Practice Of Resistance Training. Chapter 13, p 278. Human Kinetics. 2007
Posted on: Wed, 28 Aug 2013 22:18:47 +0000
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