Clusters: Behind the block
BTB Block 2 Year 6 - Clusters
Tie your shoes on tight because this will knock your socks off if you’re not ready!
We are cycling back to Cluster Training for this intensification block. Cluster Training is a method we can use higher intensities at a certain volume. Normally, we can only hit a specific Rep Max at a certain intensity. With Clusters, we can override that with higher Intra Set Rest. So instead of doing three consecutive repetitions, we perform three - rest 15 seconds - perform three - rest 15seconds - perform three and the set is complete.
Performing an all set of three still has tremendous value. However, Clusters will provide more potential value due to being able to utilize heavier absolute loads with the same rep scheme. This is compounded with the fact that we are performing multiple Cluster Sets (3x3). This is important because we are going to further stress our Central Nervous System (CNS) more relatively than just doing one set.
This brings us to our most important component to consider with this much CNS load. We want to perform less density when increasing intensity. There is a natural tendency to want to just blast through a prescribed number of sets to the finish line. But this is a huge missed opportunity if we rush. We are forced to use lesser intensities (weight) due to incomplete rest between sets, diminishing the real value from intensification - Stress through Intensity.
We can judge a challenging work set by how many more reps we could perform at said weight. The concept is based on maximizing tension and output with each set. If you were at your rep max (could not perform another single rep during the set), that would be a higher intensity set. The ability to push to threshold or rep max can be negatively impacted by not adequately resting between sets. This leads to diminished output for each set and subsequently less value.
It may feel counterintuitive to feel completely rested between sets. We have conditioned ourselves to justify a workout’s value not by how much we improve but how we feel. But adequate rest leads to better overall performance. With Clusters, we need value inter set rest the same as we would intra set rest. We can regulate the appropriate intensity and rest by stopping before the Critical Drop Off: the point where we are no longer working what we intended to work.
For strength movements, the best indicator is bar speed. If the bar speed falls below .3 m/s, it increases the risk and takes away from the desired effect. Much like hitting each rep through a full range of motion at the prescribed tempo for the entirety of the set. The maintenance of prescribed speed gives us indication of staying within the intended target which ensures maximal benefit.
Once we lose something like range of motion, tempo, or speed we are no longer working what we intended to work. This could happen by increasing the intensity at too rapid of pace. It could also happen if we rush between sets. If you calculate the work sets prescribed this block has 17 total sets between A1 through C2. If you keep the weight light you can rush through a practice in 15-20minutes. We want to utilize the full inter-set rest with a lowered number of sets (less dense) to optimize intensity of each set. This will allow maintenance of bar speed, tempo, and ROM at higher intensities.
The same logic of intra/inter set rest has to be used for rest between training days. Intensification blocks are more contingent on ensuring rest on the micro and macro level to achieve the highest intensity load possible. This leads to greater impact on the CNS. It is harder to determine CNS load compared to muscular load because it’s harder to feel compared to “feeling sore.” Delayed onset muscle soreness (DOMs) is felt more than nervous system fatigue. But to manage overall stress on our nervous system, the best way to manage it is time between training sessions. This breaks down to 48-hour recovery between workouts.
How to track this with data? Key metrics we want to see are Force Deck RSI (Time on the Plate vs Time in the Air) and NordBord Max Force. These are really sensitive indicators to CNS load. We want to establish that if we are recovered we can train hard. If we are not we need to appreciate that we are running at increased risk if there are no countermeasures. To ensure quality control - bar speed is the ultimate decider. If the speed drops below .3m/s on our primary lifts we need to either decrease the weight or increase the rest.
Train Smart - Train Hard - Train Consistently