Cluster

Cluster sets versus traditional staight sets for enhancing power

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Olympic weightlifters often use cluster training for developing maximal strength and power. Cluster sets involve intermittent rest periods (~30 seconds) between repetitions. For example, a set of 6 repetitions can be performed in a cluster configuration by performing repetitions 1 and 2, rest for 30 seconds, performing repetitions 3 and 4, rest for 30 seconds, then finish the …

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Cluster sets for speed and power

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All else being equal between two athletes, the one who can express their strength faster will dominate in most sport settings. This is because there is a time component in nearly all situations where half a second too late can have serious consequences; an interception, a blocked pass, etc. Training should therefore be structured to …

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Traditional Versus Cluster Set Training for Strength and Power

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Traditional strength training guidelines recommend 2-6 sets of <6 reps with a weight of 85% of 1RM or greater with rest periods spanning between 3-5 minutes. The amount of reps an athlete can perform with a given percentage of his or her 1RM varies based on training age and experience. However, the following table provides …

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