CLUSTER TRAINING
In the persuit of training athletes to achieve high levels of relative strength, over the years I have used a great number of training methods. One of the most effective methods for that purpose is cluster training, which I first saw in Carl Miller's weightlifting textbook.
In traditional relative-strength training the athlete is often prescribed a workout using the following loading parameters:
- 5 sets of 5RM sets
- muscular failure achieved on the last repetition of every set
- rest intervals of 4 minutes
Thus, the athlete executes a total of 25 repetitions at 85% of their 1RM (90% or more) in roughly 25 minutes of work. With cluster training, the athlete will select a higher percentage of their 1RM (90% or more) and perform a workout using the following parameters:
- 5 intermittent repetitions with 90% of 1RM load, resting 10-15 seconds between repetitions. The athlete gifted with a higher percentage of fast-twitch fibers would use the longer rest interval (15 seconds)
- multiple sets (typically 5 sets)
- rest intervals of 3-5 minutes between sets
The athlete would execute a total of 25 repetitions at a mean intensity of 90% of 1RM in roughly 25 minutes. Note that these repetitions are performed at higher forces and lower velocities than the ones performed in the traditional method. Therefore Cluster training would provide the following advantages for the athlete:
- Increased total training time under tension (TUT) for the high-threshold fast-twitch fibers; a prerequisiste for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.
- Higher force/lower velocity repititions - a prerequisite for inducing maximal strength gains.
When using Cluster Training, success in all sets and reps is critical. It is better to use a weight that is initially too light than a weight that is too heavy. Let's say your athlete's best close-grip bench press is 300 pounds and the 3RM is 270 pounds. Normally you can start the first cluster at the 3RM weight: 270 pounds. But I would suggest starting the cluster as 255 pounds; move up if it is too easy. Use your best judgement to adjust the load, not the athlete's ego. Increase the load 1-3 percent when all repetition goals are achieved.
Although the rest interval between repetitions in a series is an extemely important loading parameter, it has received very little atttention from the strength training community.
Article 2 - Unknown
The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…
The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Antagonist Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM on two opposing exercises
· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).
Level 2
It goes without saying that a foundation of cluster training should have been built in the previous level prior to taking on the more advanced methods here!
The first progression of the second level is named after the late Mike Mentzer, a highly successful bodybuilder. I first learned the Mentzer cluster method through Coach Thibaudeau’s excellent DVD on cluster training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very powerful method and should not be taken lightly. The goal of this method is to perform 4 to 5 total reps at 100-80% intensity. First the athlete will perform 2-3 singles in classic cluster fashion at 90-100% intensity and drop the weight approx 10% and perform another 1-2 repetitions with that weight in classic cluster fashion. For example…
The athlete takes 98% of their 1 RM and does 1 rep, racks the bar, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary…
Mentzer Cluster Method
· Load- 90-98% of 1 RM
· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, reduce weight 10%, 1 Rep
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 4-5 Repetitions with a 1-3 RM
The second progression is called the drop set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most trainees know what a drop set is, a descending scheme of dropping weight after performing some repetitions. The drop set cluster still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being…
The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters remove 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does another single, Racks the bar, the spotters proceed to strip 5-10 lbs, athlete performs another single, racks the bar and more weight is stripped, athlete does another rep, racks and spotters reduce weight further, and athlete completes last rep. The drop set cluster allows a higher level of muscular tension, due to the repetition’s slow speed and the rep is being performed at 100% maximal momentary strength (i.e. all muscle fibers are being recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here…
Drop Set Cluster Method
· Load- 90-100% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 1-3 RM
The final progression in level 2 is called the accentuated eccentric cluster method. Caution: this method will require a competent spotter! As you might know, I do like to accentuate the eccentric portion of an exercise (see Eccentric Training for Athletes article). This method combines the classic cluster method with an accentuated eccentric portion of the lift. Again, the set and rep scheme stays close to the classic cluster method, however during the eccentric or lowering portion of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example…
The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
Advantages for the Athlete
In his Modern Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using cluster training for athletes, this is what he wrote…
· A higher total number of repetitions with a higher mean intensity in the same amount of time as classic strength or neural based training
· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.
· Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.
Putting it together
Cluster training is without a doubt a growth and strength stimulus. But how do you incorporate it into a plan? Clusters should not be used for more than 3-4 weeks, or else the method will become stale and your body will have adapted to the method anyway. So the method must be integrated into a yearly plan or at least a periodized cycle.
If an athlete or coach utilizes a conjugate method approach, cluster training would fall into the plan as a Maximal Effort Method, due to its use of high loads. So one would essentially use it like this…
Max Effort Day
ME- Classic Cluster Method
Assistance work done using classic hypertrophy methods (2-4 x 8-12)
If the athlete or coach decides to utilize linear periodization, cluster training would fall within the Strength Phase bracket and each movement would be given the cluster training method.
Strength Phase
Day 1- Horizontal Push/Pull
Bench Press- Classic Cluster Method
Bent Over Barbell Row- Classic Cluster Method
If the athlete or coach is utilizing undulating periodization (i.e. rotating between various strength methods by weeks with a training cycle) cluster training could be used for maximal strength work.
Strength Weeks
Week 1 and 5
Day 1- Horizontal Push/Pull
Day 2- Hips Dominant/Quad Dominant
Day 3- Vertical Push/Pull
1 Exercise per Movement Group-
Classic Cluster Method
Cluster training is very versatile, and athletes can benefit from this method by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing effect it has on the Central Nervous System. Also this method requires competent spotters, a luxury some do not have.
Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also increase all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this method in your and your athlete’s training!
Sources & Further Study
1. Poliquin, Charles Modern Trends in Strength Training (Self Published) 2001.
2. Thibaudeau, Christian (2005) Cluster Training [DVD].
The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Antagonist Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM on two opposing exercises
· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).
Level 2
It goes without saying that a foundation of cluster training should have been built in the previous level prior to taking on the more advanced methods here!
The first progression of the second level is named after the late Mike Mentzer, a highly successful bodybuilder. I first learned the Mentzer cluster method through Coach Thibaudeau’s excellent DVD on cluster training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very powerful method and should not be taken lightly. The goal of this method is to perform 4 to 5 total reps at 100-80% intensity. First the athlete will perform 2-3 singles in classic cluster fashion at 90-100% intensity and drop the weight approx 10% and perform another 1-2 repetitions with that weight in classic cluster fashion. For example…
The athlete takes 98% of their 1 RM and does 1 rep, racks the bar, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary…
Mentzer Cluster Method
· Load- 90-98% of 1 RM
· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, reduce weight 10%, 1 Rep
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 4-5 Repetitions with a 1-3 RM
The second progression is called the drop set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most trainees know what a drop set is, a descending scheme of dropping weight after performing some repetitions. The drop set cluster still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being…
The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters remove 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does another single, Racks the bar, the spotters proceed to strip 5-10 lbs, athlete performs another single, racks the bar and more weight is stripped, athlete does another rep, racks and spotters reduce weight further, and athlete completes last rep. The drop set cluster allows a higher level of muscular tension, due to the repetition’s slow speed and the rep is being performed at 100% maximal momentary strength (i.e. all muscle fibers are being recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here…
Drop Set Cluster Method
· Load- 90-100% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 1-3 RM
The final progression in level 2 is called the accentuated eccentric cluster method. Caution: this method will require a competent spotter! As you might know, I do like to accentuate the eccentric portion of an exercise (see Eccentric Training for Athletes article). This method combines the classic cluster method with an accentuated eccentric portion of the lift. Again, the set and rep scheme stays close to the classic cluster method, however during the eccentric or lowering portion of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example…
The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
Advantages for the Athlete
In his Modern Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using cluster training for athletes, this is what he wrote…
· A higher total number of repetitions with a higher mean intensity in the same amount of time as classic strength or neural based training
· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.
· Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.
Putting it together
Cluster training is without a doubt a growth and strength stimulus. But how do you incorporate it into a plan? Clusters should not be used for more than 3-4 weeks, or else the method will become stale and your body will have adapted to the method anyway. So the method must be integrated into a yearly plan or at least a periodized cycle.
If an athlete or coach utilizes a conjugate method approach, cluster training would fall into the plan as a Maximal Effort Method, due to its use of high loads. So one would essentially use it like this…
Max Effort Day
ME- Classic Cluster Method
Assistance work done using classic hypertrophy methods (2-4 x 8-12)
If the athlete or coach decides to utilize linear periodization, cluster training would fall within the Strength Phase bracket and each movement would be given the cluster training method.
Strength Phase
Day 1- Horizontal Push/Pull
Bench Press- Classic Cluster Method
Bent Over Barbell Row- Classic Cluster Method
If the athlete or coach is utilizing undulating periodization (i.e. rotating between various strength methods by weeks with a training cycle) cluster training could be used for maximal strength work.
Strength Weeks
Week 1 and 5
Day 1- Horizontal Push/Pull
Day 2- Hips Dominant/Quad Dominant
Day 3- Vertical Push/Pull
1 Exercise per Movement Group-
Classic Cluster Method
Cluster training is very versatile, and athletes can benefit from this method by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing effect it has on the Central Nervous System. Also this method requires competent spotters, a luxury some do not have.
Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also increase all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this method in your and your athlete’s training!
Sources & Further Study
1. Poliquin, Charles Modern Trends in Strength Training (Self Published) 2001.
2. Thibaudeau, Christian (2005) Cluster Training [DVD].
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