Show Notes
Outline
(a) the ways that I have found myself using clusters sets most frequently for the athletes that I coach.
(b) other effective methods for using clusters & sample training pieces or progressions that you could implement to get …good training outcomes… get stronger, faster, more enduring, etc.
Resources
Lift More Weight With Cluster Sets
Using Cluster Sets to Develop Weightlifting, Gymnastics, & Cyclical Movement Capacity
Top Ways I Use Cluster Sets
(1) Weightlifting Technique Work
moderate loads, low fatigue, form-focused
This allows an athlete to accumulate more high-quality work at moderate intensities. The short break allows the athlete to take a few clearing breaths and then refocus and reset for the next cluster. The goal is to make each rep look the same.
Snatch (6 x 1.1.1) 70%
*rest 5s, rest 90s
Clean + Jerk + Jerk (5 x 1.1) rest 15s, rest 3:00
*start at 60% and build to RPE 8.5
(2) Heavy Barbell Cycling
*notating to drop & reset*
EMOM 15
1) 1.1.1 Power Clean & Push Jerk @ 65% of Weaker Lift
2) 12 Bar-Facing Burpees
3) 45 Double Unders
5 Sets: (rest 2:00 b/w)
For Time @ High Effort
-1.1.1 PC&J 205/145lb
-8 Bar-Facing Burpees
-1.1 PC&J 205/145
-8 Bar-Facing Burpees
-1 PC&J 205/145
(3) Gymnastics Strength Capacity Work
Absolute Strength
Wtd Pull-Up (5 x 3)
*rest 2:00 b/w sets
Strength Capacity
Strict Pull-Up (5 x 5.3.2)
*rest 30s, rest 2:30
Straight Sets
Strict Pull-Up (5 x 7)
Volume = 35
Cluster Sets
Strict Pull-Up (5 x 5.3.2)
*rest 30s, rest 2:30
Volume 5+3+2= 10 = 50
Quality + More Volume = Accelerated Results
sHSPU (8 x 4.3.2)
*kick down & rest as little as needed to be successful
*rest 2:00 on AB b/w sets
Volume = 72 sHSPU
4 Sets:
-6.4 Parallette HSPU
-4.4 sHSPU
-8.6 kHSPU
*rest 5-15s b/w clusters & exercises
*rest 3:00 b/w sets
(4) Prescribing Chunking
*how to break up sets into chunks in athlete’s mixed work*
Every 8:00 x 4 Sets:
-16 Cal Row
-8 BBJO 24”
-4.3.3 RMU
-8 BBJO 24”
-16 Cal Row
(5) Cyclical Cluster Sets
6 Different Styles of Intervals Explained Using the Assault Air Rower
Straight Sets
Row Calories (6 x 15.15.15)
*rest 20s, rest 2:00
Descending Sets
[40:00 Clock]
-21.15.9 Calorie Row (rest 20s b/w clusters)*rest 3:00 on AirBike b/w sets
Row (4 x 750m.500m.250m)
*rest 30s, rest 2:00
AirBike Calories (3 x 10.10.10.10.10)
*do not reset the monitor b/w clusters
*rest 30s b/w clusters
*rest / walk 6:00 b/w sets
Other Useful Applications
(1) Absolute Strength Lifts
E6M x 3 Sets:
-6.5.4.3 Back Squat 70%
*rest as little as possible b/w clusters to be successful
(2) Weightlifting Battery Work
Similar to before, except previously it wasn’t necessarily taking a timed rest break, it was notating to drop & reset
Here this is more true battery work..
Power Clean & Push Jerk (4 x 1.1.1.1.1) 275/175lb
*rest 10s b/w clusters
(3) Drop Sets of Volume-ous Bodybuilding Work
Instead of…
DB Lateral Raise (4 x 20)
Complete…
DB Lateral Raises (4 x 15.8.7)
150% of the volume
