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

Morales-Artacho, AJ, Padial, P, García-Ramos, A, Pérez-Castilla, A, and Feriche, B. Influence of a cluster set configuration on the adaptations to short-term power training. J Strength Cond Res 32(4): 930-937, 2018-This study investigated the effects of a traditional (TT) vs. cluster (CT) resistance training on the lower-body force, velocity, and power output. Nineteen males were allocated to a CT or a TT group and took part of a 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) exercise at 3 external loading conditions (25, 50, and 75% of body mass). Individual linear regressions were used to determine the force-velocity profile including the Slope, estimated maximal theoretical force (F0), velocity (V0), and power (P0). After CT, very-likely moderate increments in P25 were observed compared with TT (p = 0.011, ES = 0.55) because of a very-likely moderate rise in V25 (p = 0.001, ES = 0.71). No significant differences were observed in any of the F-v profile variables between the TT and CT groups (p ≥ 0.207, ES ≤ 0.31). Our results suggest that 3 weeks of muscle power training including cluster set configurations are more efficient at inducing velocity and power adaptations specific to the training load.