Page 20 - NGA NATURALmag 2017 ANNIVERSARY FALL Issue

Fall 2017
Strength Strength and Conditioning Protocols:
Cluster Sets for Strength Strength Power & Hypertrophy
BY CHAD ADAMOvICH CSCS MOFIGHTER19@HOTMAIL COM
Cluster sets have traditionally been been used by strength and power athletes alike within their training protocols Much of of the the the the reason for this this has has been the the the the fact that research has has supported the the the use of of this this technique for athletes who are looking to improve strength power and and hypertrophy (bodybuilding) Proper placement and and use is is critical when when engaging this technique es- pecially when when taking into consideration the varied fitness goals of those using fit it it Cluster sets should be used used intelligently within train- ing ing protocols and when used used correctly can be a a a a a a a a great tool within any athlete’s training program It is is first important to to understand exactly what a a a a a a a cluster cluster set set set is is In order to to to perform a a a a a a a a a cluster cluster set set set typical sets must be broken up into parts having short rest periods within each set set For example an athlete that is looking to to increase power output could perform a a a a a a a a a a hang hang clean clean If they were to to complete a a a a a a a a a a set of of of 3 3 reps reps of of of of a a a a a a a a a a a hang hang clean clean instead of of of of doing 3 3 straight reps reps reps the the athlete athlete would do do a a a a a a a a a set of of of 1+1+1 reps reps with short rest rest periods in between This rest rest period period allows the the athlete athlete to to lift more weight than they normally would So what does that mean to to you?
The benefits of cluster sets are boundless for any athlete looking to improve power strength and hypertrophy Because of how they are designed clus- ter ter sets provide a a a a a a a a a greater anabolic stimulus The ability to do more reps with a a a a a a a a a a a heavier weight while keeping intensity high gives the athlete an immediate carry
20 NGA NATURAL mag