All sports coaches would be big, strong, and most athletes want to be combative athletes such as big and strong. Most athletes and coaches to a problem encountered in the training for both size and strength at the same time. The longer an athlete trains, usually they start to hit a plateau with their current program. Increase the volume (), an increase of rates or increase the intensity (percentage of 1 repetition maximum, not perceived), muscle aches, but they do not do itboth. Volume training is great for increasing muscle mass, and increasing strength-endurance, however it is not an effective method for stimulating neural (strength) gains.
Muscle mass is generally stimulated by neural gains. The higher the athlete’s maximal strength levels, the higher the intensity used in repetition exercises can be used. Another problem coaches and athletes run into with neural training is the rest intervals must be higher in intensity
The problem is hard in the old adage, an internship can (intensity of the train) or) with the train length (volume, but can not both. Some buses, such as T-Nation Chad Waterbury have suggested using a low (er (add) intensity, 75-85% bracket and increasing the volume of this suspension and a decrease in intensity in the remaining intervals, ie 10 sets of 3 with 6 repetitions maximum, with 60 seconds rest intervals). While this is an excellent method andI'm not putting it down, I feel there is a better way to take advantage of a higher intensity work holder (80% to 100%) and in sufficient volume to increase both size and strength!
Generally, beginners and student athletes can be fantastic benefits within the 60-70% intensity to bracket, usually their way to 80%. The 80% threshold applies that suggested strength in general about this percentage and this usually calls for a reduction in the rates and an increase in rest intervals. So our methodare working on this 80% threshold in each scenario.
Enter Cluster Training
Cluster formation is not a new concept to use in fact the most Olympic weightlifters this method without knowing it! Some well know, authors have done a lot to this powerful method, such as bringing Charles Poliquin, Christian Thibaudeau, and Mike Mahler light for a few names. Olympic Weightlifting is the weight fall to the ground after each repetition, this is followed by a short,Pause, and a further recurrence. Most of the Olympic super-heavyweight weightlifter outside the Department of Sports enormously muscular, athletic physique to go along with her incredible strength!
Clustering allows the athlete or trainee to take advantage of the intensity above the 80% threshold rule (usually 85-100% higher), with sufficient volume to increase in strength and size (ie more reps with a higher intensity ). However, this method is very high demands on the key isNervous system and is not for beginners or high school sophomores and newcomers recommended. While this is a powerful method, it should only lift one per group movements are applied (horizontal push / pull, vertical push / pull, etc.) or one exercise per body part. Another disadvantage is that this method requires excellent spotter. If you do not at least a good spotter, do not do this method. This is not a method, the kind that an athlete will be when to decide to make their spotter (s) a nap! Clustering must be broken too, did not jump. I show a gradual drop in model clustering and the move to more advanced methods. Coach Thibaudeau breaks them into levels, level 1, consisting of three methods, level 2, consisting of three methods, and Level 3, consisting of two methods. For athletic purposes, I will only for the Level 1 and Level 2, Level 3 is at a later date.
Level 1
The first progress in the cluster --> Education is the extended 5s method characterized by Coach Thibaudeau. The goal of the extended 5s method is for the athlete to 10 repetitions with a weight that they only do for 5 repetitions. Of course, this is an excellent growth momentum, since an increase in both intensity and volume (85% x 10 reps). An extended 5s would put so ...
The athlete has their 5 repetitions (RM) and is 5 reps and then the bar-racks. Approximately 7-12 seconds restcounted (as a training partner or spotter), the athlete then un-rack the bar and the other is doing 2-3 repetitions. Taken on the shelves of the bar again, with another 7-12 seconds is carried out and a final 2-3 repetitions. The goal of the quantity it is a total of 10 repetitions. In general, an athlete will have two to three breaks in order to achieve this. The athlete is 3-5 minutes and repeat 3-5 times. This is an excellent method to cluster introductory training! Here is aSummary ...
Advanced 5s method
· Load-80-85% of 1 RM or 5 RM (repetition maximum)
· Reps-5 Reps with 5 RM, 7-12 pause, 2-3 reps, 7-12 pause, 2-3 reps
> Collections-3-5
· Rest intervals-3-5 minutes
· Desired target 10 repetitions with a 5-RM
The next step forward in the cluster formation is the classic cluster method. Charles Poliquin wrote about this method in his text, Modern Trends in Strength Training (2001) and Mike Mahlerwritten articles on this method, called it the rest-pause training. Regardless of the name, it is a powerful and effective method. This method is best suited for an increase in the relative and maximal strength and hypertrophy (of the used II-B muscle fibers with the greatest potential for strength and performance). In this method, a higher intensity than the extended 5s clamp method is usually 87-92% of 1 RM and tries to hit 5 intermitted reps with the store. A classic cluster setwould be so ...
The athlete would you tolerate a maximum of 3-4 reps, and is 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 seconds of rest in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7 -12 seconds pause, and a final 1 rep, and rest for 3-5 minutes. Typically used 3-5 sets. Here is a summary ...
Classic cluster approach
· Load-85-92% of 1 RM
· Reps-5 Total Reps, interposed, 1 pause, 1 pause, 1, pause, etc.
> Collections-3-5
· Rest3-5 min intervals
· Intended objective-5 Repetitions with a 3-4 RM
The latest progression in stage 1 is the antagonist cluster method. This is basically a variant of the classic cluster method, with the exception that the athlete (alternates between antagonistic exercises with minimal rest, the pause is adopted and implemented by the opposing exercise). Reps and sets are always still, but the execution of a sentence a little differently ...
The athlete would be their 3-4Replicates and leads more than 1 rep of bench presses, racks the bar, goes up to 1 does not press rep of bent over barbell rows, 1 rep on the bench, 1 rep of the row, 1 rep bench press, 1 rep Row 1 rep on the bench , 1 rep on the line, and a final 1 rep on the bench and rest for 1 final rep of the row and 3-5 minutes. Typically used 3-5 sets. Here is a summary ...
Antagonist cluster method
· Load-85-92% of 1 RM
·-5 Total RepsReps exert any opponent, 1 Rep Exercise 1, Exercise 1 Rep 2, etc.
> Collections-3-5
· Rest intervals-3-5 minutes
· Intended objective-5 Repetitions with a 3-4 RM on two opposite Exercises
· For those who have known opponents, examples include horizontal push and horizontal pull (bench and row), vertical push and push-pull vertical (shoulder and chin up), quad dominant and hip dominant (Crouch and good morning), arms (curl and triceps -- Extensions).
Level 2
It is obvious that a foundation of cluster formation should have, in the previous level, before the more advanced methods built here!
The first course of the second stage, named after the late Mike Mentzer, a highly successful bodybuilder. I got to the Mentzer cluster method with an excellent DVD to Coach Thibaudeau cluster formation, and I continued to research it by reading Weight> Training the Mike Mentzer Way. This is a very powerful method and should not be underestimated. The goal of this method is to perform a total of 4 to 5 repeats at 100-80% intensity. First, the athlete is 2-3 in singles classic cluster fashion run at 90-100% intensity and drop the weight is approximately 10%, and then do another 1-2 reps with that weight in the classic cluster fashion. For example ...
The athlete takes 98% of 1 RM and has 1 rep, racks the bar, 7-12 secondsPause, another 1 rep, reducing 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter, the weight (7-12 seconds) and the athlete make 1 more rep with that weight. Here is a summary. ..
Mentzer cluster method
· Load-90-98% of 1 RM
· Reps-4-5 Total Reps, interposed, 1 pause, 1 pause, 1 pause, reduce the weight of 10%, 1 Rep
> Collections-3-5
· Rest intervals-3-5 minutes
· Desired target 4 to 5 reps with a 1-3RM
The second progression is as a drop-set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most students know, put a drop, a descending pattern drop weight after the implementation of some repetition. The drop set cluster still uses high intensity (90-100%) and decreases the weight of 5-10 kg per drop on each repetition. Again, 5 reps are the intended target. An example is ...
The athlete has 1 rep with 98-100% intensity,Remove shelves of the bar, and the training partner or spotter 5-10 kg from the bar during the 7-12 seconds pause, the athlete has another single, racks the bar, the spotters take 5-10 kg stripe, performs a other individual athletes, racks the bar is removed and more weight, the other athletes doing rep, racks and spotters further reduce the weight and athletes recently completed rep. The drop set cluster with a higher level of muscle tone allows, is slow by repetitionSpeed and the rep is performed at 100% maximum instantaneous power (ie, all muscle fibers are recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here ...
Drop-set cluster approach
· Load-90-100% of 1 RM
· Reps-5 Total Reps, interposed, 1, pause lower weight 5-10 kg, 1, pause lower weight 5-10 kg, 1, pause lower weight 5-10 kg, 1 Rep, pause lower weight 5-10 kg,1 Rep, pause lower weight.
> Collections-3-5
· Rest intervals-3-5 minutes
· Intended objective-5 Repetitions with a 1-3 RM
The final progression in stage 2 is accentuated as the eccentric cluster method. Caution: This method is a competent spotter needed! As you might know, I want the eccentric part of an exercise to be strengthened (see Eccentric Training for sports items). This method combines the classic cluster method with an accenteccentric part of the lift. Again, the set and rep scheme in the vicinity of the classic cluster method remains, however, while the eccentric or lowering part of the exercise, the training partner push down on the counter and let the middle point. This requires a highly skilled spotter! You should only enough resistance to the athletes is even lower the bar under control! When the bar is falling like a sack of stones, it is not the support of the athletes it's hurt them! Here is aExample ...
The athlete would you tolerate a maximum of 3-4 reps, and is 1 rep with the training partner pressure on the bar in the lower part, racks the bar, 7-12 seconds pause, 1 rep with the training partner pressure on the bar in the lowering part, 7-12 seconds of rest in the rack, 1 rep with the training partner pressure on the bar in the lower part, 7-12 seconds pause, 1 rep with the training partner applicationPressure on the bar in the lower part, 7-12 seconds pause, and a rest for a final 1 rep with the training partner pressure on the bar in the lower part, and 3-5 minutes. Typically used 3-5 sets. Here is a summary ...
Classic cluster approach
· Load-85-92% of 1 RM
· Reps-5 Total Reps, interposed, 1 with a training partner pressure on the bar in the lower part, pause, 1 with a training partner applicationPressure on the bar in the lower part, pause, 1 with a training partner pressure on the bar in the lower part, pause, etc.
> Collections-3-5
· Rest intervals-3-5 minutes
· Intended objective-5 Repetitions with a 3-4 RM
Benefits for the athlete
In his Modern Trends in Strength Training (2001) Charles Poliquin text points out the advantages of the use of cluster training for athletes, it is what he wrote ...
· Aoverall higher number of repetitions with a higher average intensity in the same time as the traditional strength training, or neuronal
· Increased training time under tension for the high-threshold fast-twitch fibers, a prerequisite for the achievement hypertrophy of these selected fibers. This seems to contradict the concept of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.
· Force Majeure / lower speedsRepeats, a prerequisite for the initiation of maximum strength gains.
Putting it together
Cluster formation is undoubtedly a growth and strength of stimulus. But how can you incorporate it into a plan? Clusters should not be longer than 3-4 weeks, or even the method is used stale and your body will have adapted the method anyway. So the method will be included in an annual plan or at least a periodized cycle.
If an athlete or a coach uses a conjugate Method approach would fall cluster formation in the plan as a maximum effort method to reflect the use of high loads. So you would basically use it like this ...
Max Effort Day
ME-Classic-cluster method
Assistance working with traditional methods hypertrophy (2-4 x 8-12)
If the athlete or coach decides to use linear periodization, which would fall within cluster formation in the starch phase and any movement would bracket 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 using undulating periodization (ie rotate between the different methods of strength training week with a cycle) clustering could be used for maximal work.
Strength weeks
Weeks 1 a.m. to 5 p.m.
Day 1 - Horizontal Push / Pull
Day 2 --Hips Dominant / Quad Dominant
Day 3 - Vertical Push / Pull
1 practice per Movement Group
Classic cluster approach
Cluster formation is very versatile and athletes can benefit from this method by increasing the strength and size. But like any other training tool, should it only in moderation because of the intense fatiguing effect on the Central Nervous System will be used. This method also requires competent spotter, a luxury that others do nothave.
Clustering done correctly can help, start new growth and new strength adaptations in athletes. It may also be willing to existing levels of size and strength. Every athlete (with the proper foundation) will benefit from this type of training! Good luck implementing this method in your athletes and your workout!
Sources and Further Study
1. Poliquin, Charles Modern Trends in Strength Training (Self Published)2,001th
2. Thibaudeau, Christian (2005) Cluster Training [DVD].
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