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Cluster sets (CLU), a training method in which a brief rest is

inserted between a group of repetitions, attenuates the loss in

power typically observed in traditional set (TRD) configurations

during resistance training. Training studies report greater gains

in strength and power when using CLU at lower intensities.

However, few data exist on the kinetics and kinematics of CLU

at higher intensities (>80%). PURPOSE: To compare the

kinetics and kinematics during TRD and CLU at a high intensity.METHODS: Eight resistance trained men (23.9±3.3y;

177.2±7.9cm; 82.7±11.0kg; 11.9±3.5% body fat) had body

composition and one-repetition maximum (1RM) back squat

assessed. After at least 48 hours, in a randomized crossover,

participants completed 4 sets 6 repetitions (TRD) with 180

seconds inter-set rest or 4 sets 2 clusters of 3 (4 x [2 x 3])

(CLU) with 30 seconds intra-set rest and150 seconds inter-set

rest, both configurations at 80% 1RM separated by 72 hours.

Data were collected using a bilateral force plate and motion

capture system, and smoothed using a 4th order Butterworth

filter (12 Hz cutoff). Data were analyzed by a repeated

measures ANOVA (p ≤ 0.05). RESULTS: A significant

CONDITION x SET (p = 0.038) interaction was observed, with

lower power outputs during TRD for SET 2 (p = 0.008), 3 (p =

0.019) and 4 (p = 0.002) compared to SET 1. Only SET 4 was

significantly lower than SET 1 (p = 0.006) in CLU. A significant

CONDITION x REP interaction (p < 0.001) was also observed.

Compared to REP 1, significantly lower power outputs were

observed for every subsequent repetition during TRD. In

contrast, reduced power output was not observed until later in

the set when performing CLU. The greater mean power was

attributed to velocity, as no main effect or interactions were

observed for mean force (p ≤ 0.05). A CONDITION x SET

interaction approached significance (p = 0.069) for velocity,

while the CONDITION x REP interaction effect was significant

(p < 0.001), mirroring the pattern observed in mean power.

CONCLUSION: These data demonstrate that the greater power

observed during resistance exercise at lower intensities is also

observed at higher intensities, and is attributed to higher

velocities. Long-term training studies at higher intensities are

warranted to determine the adaptations resulting from

consistent CLU training.

• A repeated measures, randomized, crossover design was

employed

• Eight resistance trained men (n = 8) performed CLU and

TRD configurations of the back squat at 80%1RM

• Extraneous lower body activity was not permitted for at least

72 hours prior to 1RM testing or experimental trials

• Data were collected using a bilateral force plate and motion

capture system, and smoothed using a 4th order Butterworth

filter (12 Hz cutoff).

• Repeated measures analysis of variance (ANOVA)

performed to determine differences between CS and TS

• Post hoc analyses were performed when a significant finding

was observed (p ≤ 0.05).

CLUSTER SETS ATTENUATE POWER LOSS AT HIGHER INTENSITIES DURING

BACK SQUAT EXERCISEDaniel Arndts1,2,Will Jennings1,2, Jason D. Stone1,2, John D. Mata1,2, James C. Garrison1,2, Shiho Goto1,2,

Margaret T. Jones3, FACSM, Andrew R. Jagim4, Adam C. King1, and Jonathan M. Oliver1,2

1The Sport Science Center at Texas Christian University, Fort Worth, TX; 2 Texas Health Sports Medicine, Fort Worth, TX; 3George Mason University, Fairfax, VA; 4Lindenwood University, St. Charles, MO

To compare the kinetics and kinematics during TRD and CLU at

a high intensity

• These data demonstrate that greater power output is observed

when utilizing CLU at higher intensities

• The greater power output was attributed to greater movement

velocity as no significant difference in force was observed.

• Long-term training studies implementing CLU at higher

intensities are warranted to characterize chronic adaptations

ABSTRACT

CONCLUSIONS

PURPOSE

• Muscular fatigue is defined as the inability to maintain a

required work output (e.g. power output).

• Traditional set configurations (TRD) often require athletes

perform at or near fatigue, resulting in near linear decline in

power output.

BACKGROUND

RESULTS

Subject DemographicsAGE

(years)HEIGHT

(cm)BODY

MASS (kg)1RM:Body

MassBODY FAT

(%)

23.9±3.3 177.3±7.9 82.7±11.0 1.8±0.3 11.9±3.5

METHODS

Table 1. Subject Demographics

Figure 1. Set Configurations.

Traditional (TS) at 80%1RM

180 Seconds x4

Cluster (CLU) at 80%1RM

30

Sec150 Seconds x4

Figure 2 & 3. Mean power and velocity during TRD and CLU across sets

(Figure 2) and repetitions (Figure 3). No main effect for mean force was

observed (p ≤ 0.05).

#significant difference (p ≤ 0.05) from first set/repetition within the same

condition

*significant difference (p ≤ 0.05) between conditions.

Rep 3

Rep 1

Rep 2

Rep 4

Rep 5

Rep 6

Rep 3

Rep 1

Rep 2

Rep 4

Rep 5

Rep 6

• Performing resistance training while under fatigue

elicits changes in movement patterns, which may increase

risk of injury and limit skill transfer to sport.

• Cluster sets (CLU), a training method in which a brief rest is

inserted between a group of repetitions, attenuates the loss in

power output observed during TRD.

• However, few data exist on the effect of CLU at high

intensities. Implementing CLU into otherwise TRD regimens

may mitigate fatigue and promote greater power output.

BACKGROUND (contd.)

0.4

0.45

0.5

0.55

0.6

0.65

0.7

600

700

800

900

1000

1100

1200

1 2 3 4 5 6

Ve

locit

y (

m/s

)

Po

wer

(W)

Rep

Figure 3. Power and Velocity Across Repetitions

CLU POW TRD POW

CLU VELO TRD VELO

*

*

*#

#

##

# ##

#

##

##

#

#

#

##

0.45

0.49

0.53

0.57

0.61

0.65

650

750

850

950

1050

1150

1 2 3 4

Ve

loc

ity

(m

/s)

Po

we

r (W

)

Set

Figure 2. Power and Velocity Across Sets

CLU POW TRD POW

CLU VELO TRD VELO

#

# # #

##

#

#