Cluster Training

Maintain Power, Increase Workload and Help Your Athlete-clients Maintain Optimal Form Across the Set

A few years ago, I consulted briefly with a young woman who wanted to learn Olympic weightlifting. From our first session it was clear that she had great motivation, adequate flexibility, solid coordination but little muscle mass.

At the end of the first session she was given technical exercises to work on as well as Front Squats that were to be performed in the following way:

The safety pins were placed corresponding to the height of her shoulders in the bottom position of the Front Squat.
She was to perform one repetition at a time by stepping under the bar, setting up for and executing the squat before stepping back from the bar and repeating.
She was instructed to do 30 x 1 repetition.

Our next session was two weeks later. Upon entering the gym, I saw the shape of what looked to be an experienced lifter with smooth technique and muscular thighs. When I got closer I saw that it was this girl who had worked diligently on the exercises that I had suggested for her.

A major reason for the choice of this cluster style approach is the easily observable fact that cluster training can help athletes and clients maintain good form throughout the training of an exercise, particularly if they are relatively new to lifting.

Why? In some cases, they are able to perform the first repetition with good form but then, as fatigue sets in, the form deteriorates.

With cluster training, each rep can be the first rep.

Free Webinar. No Strings Attached.
(presented at the 2019 Strong Summit - Toronto)

I had known about and used Cluster Style training before, but the experience with this young girl convinced me that cluster style training has applicability both for beginners and for advanced athletes. Now, ALL strength training with the Flexible Periodization Method is done with a cluster structure.

The presentation below gives you the science and practice of our preferred form of cluster training, auto-regulated cluster training with drop sets.

Yes To Strength offers you this presentation now – no strings attached – because you might find yourself in the situation where you need to train your clients remotely and are unsure if they can maintain optimal form.

Karsten

PS: If you give this form of training a try, please give us a shout and let me know about your experience.

All information contained on yestostrenth.com is intended for use by individuals who are healthy, injury-free adults aged 18 years and older who possess sound knowledge and skill execution of strength training exercises and their application and a thorough understanding of proper exercise technique and their application. We urge you to exercise care and caution when attempting any of the exercises, combinations, tips and strategies mentioned and to seek competent help and counsel from trained medical or fitness experts before beginning any new exercise program, or if you have any questions about your health. Yestostrength.com and Karsten Jensen are neither responsible nor liable for any harm or injury resulting from use of the information described herein.

CLUSTER TRAINING: Break Down the Set to Build Up the Body

CLUSTER TRAINING:
Break Down the Set to Build Up the Body