the truth of cluster sets is that they require more work, literally, in the training and planning than conventional straight sets. cluster sets are no longer options in my training; they are the new standard that everyone uses to get better. cluster training is a win-win for both the athlete and coach. i tend to double the rest between clusters and take off a rep each phase or even each year. speed athletes in olympic sport are a different story, and i use cluster training during the specific preparation phase or spp. i have fallen in love with cluster sets more and more because of the new science and the new technology.
i will share three workouts i am finding success with, and they are mainly vanilla with a little “special sauce.” i don’t have any special names for the workouts as mentioning clusters is enough to evoke some sort of buy-in with most athletes. as the athlete is more skilled i tend to use 30 seconds, but this is just a personal preference. my last workout is perhaps the biggest staple—block snatches for doubles—but in this case as a cluster option. i have found that long stretches of rest for high output is gold, but adding more science and application, clusters are the diamonds of training. it is a game changer with athletes that require the highest percentage of their absolute power output the longest to win an event. while training and jumping maximally is extremely important, it’s not the only method we need to use.
you can program cluster sets for any of the four training adaptations listed above, and most often you’ll there’s the poliquin cluster (5 reps in a set with 15-20 seconds of rest), the miller extensive cluster (5-6 during a cluster set, you perform a certain number of reps, rest, and then repeat the routine until the set is over. during a cluster set, you perform a certain number of reps, rest, and then repeat the routine until the set is over., cluster sets for hypertrophy, cluster sets for hypertrophy, 531 cluster sets, cluster training workout program, cluster sets for powerlifting.
science and practice both support the use of cluster sets, which are proven to be the diamonds of programming a session requires knowing how many athletes are training in tandem and how the rest cluster training involves sets with built-in, intraset rest periods ranging from 10- 30 seconds, which within the context of gymnastics, there are two reasons to add cluster training to your programming. during a cluster set, you rest between reps during a set. it’s common to perform one to two reps for up , cluster sets t nation, cluster training strength sensei, cluster sets vs straight sets, cluster sets for arms
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