Cluster training for strength

The past year or more, I've had an enormous amount of success with clients using the principles from Base Building to in regards to strength building.  Sub-maximal training with speed, minimizing work to mostly the big three, performing a lot of volume, and not grinding out weights week after week.

Over the past 6+ months, I also started incorporating cluster training for many of them, in order to break up the boredom, and introduce a new type of loading pattern.

Cluster training is simply waving the intensity up while waving the reps downward at the same time.  Then repeating this pattern in a volume sequence, like "3-2-1" repeated 3 or 4 times, with the weights increasing in intensity each set.

There are a few reasons I like this type of training.  But the reason I like it the most is because the lifter often sees neural efficiency in effect.  Each cluster will feel slightly different, and more times than not the second or third cluster will be the one where the last set in the cluster feels the most explosive.

This has often been, to me, one of the draw backs to tradition rep/set loading pattern schemes.  You "warm up" then do a top set for X amount of reps, or close to failure.  I have proven over and over again that using an "over warm-up", i.e. warming up past the target intensity range then coming back to it, is far more advantageous than the former method.

For example

Traditional  pyramid warm up -
135 x 10
225 x 5
275 x 4
315 x 3
365 x 2
405 x 5 or doing AMAP

Over warm up -
135 x 10
225 x 5
275 x 4
315 x 3
365 x 2
405 x 1
455 x 1
405 x reps or volume sequence

With cluster training the lifter gets an over warm up, then goes back up the ladder and repeats.  Like so....

Cluster (with total warm up) -
135 x 10
225 x 5
275 x 4

First Cluster -
315 x 3
365 x 2
405 x 1

Second Cluster -
315 x 3
365 x 2
405 x 1

Third Cluster -
315 x 3
365 x 2
405 x 1

To be clear here, I don't like the same type of cluster training for each of the three big lifts.  I feel like each one responds a bit better to different types of clusters.

Squat cluster -

The squat, to me, is the most straight forward of the three.  I like a very basic cluster with the squat, as the one described above.

1 set of 3
1 set of 2
1 single

Repeat.

Setting up the cluster based on percentages is pretty easy.  Of course, you need to start with your EDM (every day max) and then base it off of that.

If your EDM = 405

Week 1 - 3 clusters
65% x 3
70% x 2
75% x 1

Week 2 - 4 clusters at the same intensity

Week 3 - 5 clusters at the same intensity

Week 4 - 3 clusters
75% x 3
80% x 2
85% x 1

Week 5 - 4 clusters at the same intensity

Week 6 - 5 clusters at the same intensity

Week 7 - 3 clusters
85% x 3
90% x 2
95% x 1

Week 8 - 4 clusters at the same intensity
Week 9 - deload
Week 10 - test new EDM

Bench Cluster -

When benching I like to do things a bit differently.  I feel like bench responds very well to higher intensities, reps, and to sets very close to failure.  So I structure it this way...

Week 1 -
75% x 5
80% x 3
85% x 1

Repeat two more times.  On the last cluster, do AMAP on the last set (the single).

So it would look like so...

First cluster -
75% x 5
80% x 3
85% x 1

Second Cluster -
75% x 5
80% x 3
85% x 1

Third Cluster -
75% x 5
80% x 3
85% x AMAP

What I like to do with bench, is set a rep PR goal for the third cluster before increasing the weight.  You can literally just keep the percentages the same, and increase the EDM when the rep goal is met.  That goal is generally 4 or more reps compared to what you got in week 1.

Deadlift clusters - 

With deadlifting I like to keep the speed high throughout the entire cycle, but ramp up the intensity a little bit faster over the course of the weeks.  I also don't like to add volume, but subtract it as the intensity rises.  The reason I do this is because I have always found that the deadlift takes more than it gives back, in regards to a return on work investment.  In other words, the more volume, frequency, and intensity you put in on the deadlift, the less it tends to move (or even regresses).

For example...

Week 1 - 3 total clusters
60% x 3
65% x 2
70% x 1

Week 2 - 3 total clusters
65% x 3
70% x 2
75% x 1

Week 3 - 3 total clusters
70% x 3
75% x 2
80% x 1

Week 4 - 3 total clusters
75% x 3
80% x 2
85% x 1

Week 5 - 2 total clusters
80% x 3
85% x 2
90% x 1

Week 6 - 2 total clusters
85% x 3
90% x 2
95% x 1

Week 7 - deload
Week 8 - test new EDM

Recommendations - 

As you can see, the cycle for each is a little different in length.  This is for a reason.  Most cookie cutter programs have you approaching the lifts in the same fashion for the same length of time.  I have found that each of the three tend to respond differently over time, and with different loads and intensities.  Now, this can't be avoided come meet/competition time.  As you have to just deal with it.  But if it's the offseason and you want to specialize in a lift for a while, it's a good idea to pick which lift you want to do that in, and then use clustering for that lift only.  Approach the other two with Base Building model I or II.

The other thing I like, as mentioned before, is that certain clusters are going to feel faster and better.  This should also give you some clue as to how much "warm up" you need to really get the body working efficiently for moving bigger numbers.  This could be a great asset come warm up room time in competition, or just for gym testing.

Enjoy.

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