STRENGTH | MUSCLE – SETS – CLUSTER SETS – REST-PAUSE


1 RESEARCH ARTICLE + 8 GRAPHICS – CLICK ON GRAPHIC TO ENLARGE


Influence of a Cluster Set Configuration on the Adaptations to Short-Term Power Training – 2018

Morales-Artacho AJ1Padial PGarcía-Ramos APérez-Castilla AFeriche B.
-Investigated the effects of a traditional (TT) vs. cluster (CT) resistance training on the lower-body force, velocity, and power output
– 19 males; 3-week resistance training (2 weekly sessions)
– CT involved 6 sets of 3 × 2 repetitions (30 seconds rest every 2 repetitions and 4 minutes 30 seconds between sets)
– TT comprised 6 sets of 6 continuous repetitions (5 minutes rest between sets)
– Before and after the training period, force (F25, F50, F75), velocity (V25, V50, V75), and power (P25, P50, P75) were obtained during the countermovement jump (CMJ) at 3 external loading conditions (25, 50, and 75% of body mass)
RESULTS
– After CT, very-likely moderate increments in P25 were observed compared with TT because of a very-likely moderate rise in V25
– No significant differences were observed in any of the F-v profile variables between the TT and CT groups
– 3 weeks of muscle power training including cluster set configurations are more efficient at inducing velocity and power adaptations specific to the training load



+


Comments are closed.