Cluster Training: Your Meathead Tip of the Day

InsanityStrength Training
Written By Sarah Walls

Note - This is a re-post from about a year ago:

Cluster Training is a form of interval training in which, much like track athletes, the goal is to increase strength-endurance by manipulating and cycling work and recovery phases. Clusters, specifically, involve performing one or more repetitions with 10-20 seconds rest between each repetition or “cluster” of repetitions, in the case of an extended set.

Notes for cluster success:

Minimum load used is a 5RM for 4-6 sets

Extensive clustering – 4-6 repetitions with 4-6RM and a 10 second rest between each cluster.

Intensive clustering – 4-6 sets with 75-90% 1RM with 20 seconds rest between online casino repetitions for 4-6 repetitions total. Ex: 6x1x4 @ 80-85%

Clusters are best used in moderation during times when a plateau needs to be smashed to continue forward progress. I would suggest only applying this method once a week for a two- or three-week wave.

Sarah Walls
A little about me: I've worked in pretty much every corner of the fitness industry for about 10 years. I've had the great fortune of spending most of this time working with gifted athletes at every level. I've also had the great opportunity of designing and conducting research projects, writing occasionally for various publications and blogs, competing in powerlifting, and just generally having a killer time pursuing my passions wherever they may take me. Now I own two businesses: one is an athletic performance training company that I started in 2007 at age 26 and the other is a software company startup that was launched in 2014. Paramount to all the awesomeness of my professional career, is my family. My kids are a thrill and my husband continues to be my most critical and important supporter.
www.strengthboss.com
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