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Cluster Training
Cluster Training
By Jamie Bain Published:March 28, 2012Posted in: TrainingTags: Charles Poliquin, christian thibaudeau, energy system, hypertrophy, Jamie Bain, maximal ef f ort

Cluster or rest-pause training involves using short inter-set rest periods of anywhere f rom 1030 seconds to produce more powerf ul repetitions or more repetitions with a heavy weight. Big proponents of cluster training include Charles Poliquin, Christian T hibaudeau, and Ashley Jones. I like using clusters because they are a bit dif f erent, theyre extremely challenging, and above all, they work! In the f ollowing article, Im going to share the theory behind cluster training and discuss the various types of clusters Ive used with great results. Warning! T he exact science behind the ef f icacy of cluster training has yet to be f ully understood. For those not interested in the theory behind cluster training, skip to the types of clusters section. For those who want to indulge their inner geek, keep reading!

ATP-PC recovery
T he AT P-PC energy system is responsible f or energy production f or the f irst 1015 seconds of maximal exercise. T heref ore, its important f or strength and power events. To f ully replenish the AT P-PC system, it takes about three minutes, but initial recovery is much quicker. Af ter 30 seconds, it can be 70 percent recovered. By using short inter-set rest periods, athletes can perf orm more reps with a heavier weight or more powerf ul reps with a sub-maximal weight when training f or power.

Post-activation potentiation
Post-activation potentiation (PAP) is an increase in f orce production of the skeletal muscle f ollowing a previous muscular contraction (Sale 2002). T he science behind PAP warrants another article, so I wont get bogged down in it. Essentially, every rep you perf orm has an excitatory ef f ect on the muscles and nervous system involved. If there is little f atigue, a more f orcef ul contraction can be produced subsequently. T his leads to my next point

Fitness f atigue theory (lactate)

Any training stimulus has two ef f ectsa f itness ef f ect and a f atigue ef f ect. Your perf ormance is a balance between these two opposing f actors (Chiu 2003). PAP takes advantage of the heightened f itness to increase f orce production, but if you perf orm a set with many reps, more f atigue will be involved and perf ormance will decrease. So with traditional sets, more f atigue is accumulated in the f orm of lactic acid, thus you cant take advantage of the f itness ef f ect or PAP. With cluster training, there is little f atigue, so you can make the most of PAP and each rep should be more explosive than the last (Haf f 2008).

Types of clustersstrength
Classic 5 X 1 cluster: Using a load that is about 90 percent of your one rep max (RM), perf orm one rep, rack or drop the bar, rest 1015 seconds, and then repeat f or f ive total reps and a total rest of three minutes. Repeat f or the desired number of sets (of ten written as 5(1)). T his method has you lif ting f ive reps with what is roughly your 34RM and always increases maximum strength.

Types of clustershypertrophy
It is believed that f or hypertrophy to take place lactic acid is required (Schoenf eld 2010), so these cluster techniques initially require higher reps bef ore a short rest. T hese techniques have the benef it of improving both strength and power. T hibaudeaus extended fives: Using a 6RM load, perf orm f ive reps, rest f or 1015 seconds, and perf orm two more reps. Rest another 1015 seconds and perf orm one f inal rep. Rest f or 23 minutes and repeat f or the desired number of sets. Make sure to rack the weight f or every rest period! With this technique, you perf orm eight reps with your 6RMa brilliant stimulus f or hypertrophy. Verkhoshansky extended set: Here you perf orm 15 reps with 85 percent of your 1RM with inter-set rest periods of 3045 seconds. T his is usually done as a f inisher af ter other strength work and can be brutal. You perf orm as many reps as possible, rest brief ly, and then go again in this f ashion until you hit 15 reps. It may go something like this: eight reps, 30 seconds rest, three reps, 30 seconds rest, two reps, 40 seconds rest, one rep, 45 seconds rest, one f inal rep, and then run f or the sick bucket (Verkhoshansky 1967).

Power

Research has shown that cluster training may increase f orce or velocity when training f or power (Haf f 2003, Haf f 2008, Hansen 2011). Cluster training is believed to be most ef f ective when training f or power. Common ways of training f or power include: 4 X 2 cluster: Perf orm f our cluster sets of two reps with ten seconds rest between cluster sets and three minutes rest between sets. T he load depends on programming but will normally range f rom 4060 percent of your 1RM. 5 X 1 cluster: Perf orm one rep, rest f or 30 seconds, repeat f or f ive total reps, and then rest three minutes. Repeat f or the desired number of reps.

When to use clusters

Clusters are best used with compound barbell exercises. You could do it with dumbbells, but having to pick the weights up and get set bef ore each cluster set eats into your time and is a nuisance. Ideally, use exercises where you can rack the weight easily (bench, squat) or exercises where you can rest the bar on the f loor af ter each rep (Olympic lif ts, deadlif ts). Cluster training is pretty demanding and should only be used with advanced trainers. I pref er to use them if a tough week is planned where I know there is a subsequent deload planned. Cluster training is a high intensity and high volume technique so program accordingly. Cluster training is a novel method that can be used f or strength, power, and hypertrophy. It can be an exciting new stimulus f or athletes and it works. Olympic lif ters have been using this technique without even intending to and it certainly hasnt hurt them! Give some of these techniques a try, and Im certain that youll be one step closer to your goals. References Chiu LZ F, et al (2003) T he f itness-f atigue model revisited: Implications f or planning short- and long-term training. Strength and Conditioning Journal 25(6):4251. Haf f GG, et al (2003) Ef f ects of dif f erent set conf igurations on barbell velocity and displacement during a clean pull. Journal of Strength and Conditioning Research 17(1):95103. Haf f GG, et al (2008) Cluster training: a novel method f or introducing training program variation. Strength and Conditioning Journal 30(1):6776. Hansen KT, et al (2011) Does Cluster Loading Enhance Lower Body Power Development in Preseason Preparation of Elite Rugby Union Players Journal of Strength and Conditioning Research 25(8):211826. Sale DG (2002) Post-activation potentiation: Role in human perf ormance. Exercise and Sports

Science Reviews 30:13843. Schoenf eld BJ (2010) T he mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research 24(10):285772. Verkhoshansky Y (1967) Special Strength Training: Manual for Coaches.

About t he Aut hor

Jamie Bain, BSc, CSCS, is the strength and conditioning coach of the Bedf ord Blues Rugby team in the English Championship in the United Kingdom. He is currently f inishing of f an master's of science degree in strength and conditioning at Middlesex University. He can be contacted via email at Jamie_bain@live.co.uk and f ollowed on Twitter at JBTstrength.