Cluster sets vs. traditional sets: Levelling out the playing field using a power-based threshold

Cluster sets vs. traditional sets: Levelling out the playing field using a power-based threshold

Cluster sets allow for velocity and power output maintenance, but the literature routinely uses highly fatiguing traditional set protocols. Although such studies have merit, others suggest fatigue should be avoided when training to improve power output, making those cluster set studies less practica...

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Bibliographic Details
Published in:PloS one Vol. 13; no. 11; p. e0208035
Main Authors: Tufano, James J, Halaj, Matej, Kampmiller, Tomas, Novosad, Adrian, Buzgo, Gabriel
Format: Journal Article
Language:English
Published: United States Public Library of Science 26-11-2018
Public Library of Science (PLoS)
Subjects:
Athletes
Average velocity
Biology and Life Sciences
Body mass
Clusters
Exercise
Fatigue
Humans
Load
Male
Males
Medicine and Health Sciences
Physical education
Physical Sciences
Research and Analysis Methods
Research design
Research methodology
Social Sciences
Strength training
Studies
Track & field
Training
Variance analysis
Velocity
Weight Lifting - physiology
Young Adult
Slovakia
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Summary:Cluster sets allow for velocity and power output maintenance, but the literature routinely uses highly fatiguing traditional set protocols. Although such studies have merit, others suggest fatigue should be avoided when training to improve power output, making those cluster set studies less practical. Therefore, the purpose of this study was to compare these set structures when truncating sets using a power-based threshold. Nine males (23.4 ± 0.6 yr) with various sport backgrounds performed 6 sets of back squats with individualized loads that elicited the greatest mean power (MPmax) output (112.7 ± 12.1% of body mass). Each set during the traditional set (TS) protocol included as many repetitions as possible until two consecutive repetitions dropped below 90% MPmax, which was followed by 120 s inter-set rest. The design was identical for cluster sets (CS) but with an additional 20 s intra-set rest after every 2 repetitions. The number of repetitions performed, mean velocity, and mean power output, were analyzed using 2(protocol)*6(set) repeated measures ANOVA. The number of repetitions during CS (51.8 ± 14.4) was greater than TS (31.9 ± 3.7) (p = 0.001), but the average velocity (CS = 0.711 ± 0.069, TS = 0.716 ± 0.081 m·s-1; p = 0.732) and power output (CS = 630.3 ± 59.8, TS = 636.0 ± 84.3 W; p = 0.629) of those repetitions were similar. These data indicate that CS are a viable option for increasing training volume during contemporary training where sets are ended when repetitions drop below velocity or power thresholds.
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Competing Interests: The authors have declared that no competing interests exist.
ISSN:1932-6203
1932-6203
DOI:10.1371/journal.pone.0208035