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Other Added - Cluster Training: The Athlete's Size and Strength Edge
If you enjoy working with computers, and are seeking a computer career, perhaps a Computer Programming School is the right choice for you. There are numerous schools, colleges, and universities offering courses designed to prepare you for computer programming employment.Many of today's businesses require the expertise of computer programmers to develop growing applications of growing technologies. Degrees in computer programming qualify students for designing and using computer programming design and applications in various aspects of business. With a strong background in use of several computer languages, students will be prepared for new careers or for advancement in computer programming careers.Students can obtain associate, bachelor, master, doctorate degrees, and post-graduate certificates in specialized areas of computer programming. Programming degree courses instill skills for computer design, analysis, and programming. Courses will include design and customization of software, prototype testing, documentation, and report generation; programming languages and programming skill in JavaScript, VisualBASIC, and C++; and basic degree requirements of humanities, communication skills, mathematics, and sciences.A computer programming associate or bachelor degree provides foundations and skills for high-demand entry-level positions in the field of programming. Students should expect the latest languages and the most current methods, principles, and structures used in developing technologies of computer programming today.Computer programming skills are needed in almost every industry today. Computer programming skills are applied to various business, organization, and industry practices by programmers, developers, and systems analysts. One can anticipate a continuing growth in the demand for well-prepared professionals in computer programming, software engineering, database development and web
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…
The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Antagonist Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
· Sets- 3-5
· Rest Intervals
Intelligent Particles"In some strange way an electron or a photon [or any other elementary particle] seems to 'know' about changes in the environment and appears to respond accordingly," says physicist Danah Zohar.A group at the Weizmann Institute in Israel has done a variation of the famous "double-slit" experiment. They used electrons, instead of photons, and observed how the resultant interference pattern (which indicates wave-like properties of the particle) dissipated the longer you watched the electrons go through the slits. As a wave the electron passes through both slits simultaneously but if, according to E Buks, it "senses" that it is being watched, the electron (as a particle) goes through only one path, diminishing the interference pattern. Elementary particles (such as photons and electrons) appear to possess a certain degree of "intelligence" and awareness of the environment. Renowned plasma and particle physicist, David Bohm, says "In some sense a rudimentary mind-like quality is present even at the level of particle physics. As we go to subtler levels this mind-like quality becomes stronger and more developed."Consciousness appears to be as fundamental a property to elementary particles as properties that make it "matter" or a "physical force" (for example, mass, spin and charge). And just as mass, spin and charge differ from one particle to another; it is probable that different particles have different degrees of consciousness.Conditions for Manifesting ConsciousnessBohm says that "a particle has a rich and complex inner structure which can respond to information and direct it's self-motion accordingly". This is more evident in more massive particles and condensates which behave as super particles. Zohar says there is no reason to deny that any structure – biological or otherwise, that contained a (Bose-Einstein) condensate might possess the capacity for
Muscle mass is generally stimulated by neural gains. The higher the athlete’s maximal strength levels, the higher the intensity used in repetition exercises can be used. Another problem coaches and athletes run into with neural training is the rest intervals must be higher in intensity training for recovery of the neural system (CNS).
The problem is in the old saying, a trainee can train hard (intensity) or train long (volume) but cannot do both. Some coaches, such as T-Nation’s Chad Waterbury have proposed using a low(er) intensity 75-85% bracket and increasing the volume to accommodate this intensity bracket and a decrease in the rest intervals (i.e. 10 sets of 3 with a 6 repetition maximum, with 60 seconds rest intervals). While this is an excellent method and I am not putting it down, I feel there is a better way to work in a higher intensity bracket (80% to 100%) and utilize sufficient volume to increase both size AND strength!
Generally, novice athletes and trainees can make fantastic gains within the 60-70% intensity bracket, usually working their way to 80%. This 80% threshold rule is that strength generally is stimulated above this percentage and this usually calls for a decrease in sets and an increase in rest intervals. So our method will be working above this 80% threshold in every scenario.
Enter Cluster Training
Cluster training is not a new concept; in fact most Olympic weightlifters use this method without knowing it! Some very well know authors have done much to bring this powerful method to light such as Charles Poliquin, Christian Thibaudeau, and Mike Mahler to name a few. Olympic weightlifters must drop the weight to the ground after each repetition; this is followed by a short pause, and another repetition. Most Olympic weightlifters outside of the super-heavy weight division sport tremendously muscular, athletic physiques to go along with their incredible strength!
Cluster training allows the athlete or trainee to utilize intensity above the 80% threshold rule (generally even higher 85-100%), with sufficient volume to increase both strength and size (i.e. more reps at a higher intensity). However, this method is highly demanding on the central nervous system and is not recommended for beginners or high school freshmen and sophomores. While this is a powerful method, it should only be applied to ONE lift per movement group (horizontal push/pull, vertical push/pull, etc.) or ONE exercise per body part. Another caveat is that this method necessitates excellent spotters. If you do not have at least one good spotter, do not do this method. This is not a method that will be kind to an athlete if their spotter(s) decide to take a nap! Cluster training must also be broken into, not jumped into. I show will a progressive model to breaking into cluster training and moving into more advanced methods. Coach Thibaudeau breaks them into levels, level 1 consisting of three methods, level 2 consisting of three methods and level 3 consisting of two methods. For athletic purposes I will only be covering levels 1 and 2, level 3 will come at a later time.
Level 1
The first progression in cluster training is the extended 5s method, coined by Coach Thibaudeau. The goal of the extended 5s method is for the athlete to do 10 repetitions with a weight they can only do for 5 repetitions. Obviously this is an outstanding growth stimulus, as there is an increase in both intensity and volume (85% x 10 repetitions). An extended 5s set would go like this…
The athlete takes their 5 repetitions maximum (RM) and does 5 reps and then racks the bar. Resting approx 7-12 seconds (counted out loud by a training partner or spotter), the athlete then un-racks the bar and does another 2-3 repetitions. Upon racking the bar again, another rest of 7-12 seconds is taken, and a final 2-3 repetitions are performed. The goal of the set is to get 10 repetitions total. Generally an athlete will need two to three pauses to accomplish this. The athlete rests 3-5 minutes and repeats 3-5 times. This is an excellent introductory method to cluster training! Here is a summary…
Extended 5s Method
· Load- 80-85% of 1 RM or 5 RM (repetition maximum)
· Reps- 5 Reps with 5 RM, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 10 Repetitions with a 5 RM
The next progression in cluster training is the classic cluster method. Charles Poliquin wrote about this method in his text Modern Trends in Strength Training (2001) and Mike Mahler has written articles on this method calling it Rest-Pause Training. Regardless of the name, it is a powerful and effective method. This method is best used for increases in relative and maximal strength and hypertrophy of the type II-B muscle fibers (the ones with the most potential for force and power output). This method uses a higher intensity bracket than the extended 5s method, usually 87-92% of 1 RM and attempts to hit 5 intermitted repetitions with that load. A classic cluster set would go like this…
The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…
The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Antagonist Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
· Sets- 3-5
· Rest Intervals-
Case Study Background InformationA single Mom with online business ambitions became a website design client after experiencing total disaster the previous two years. The client is foreign born and speaks conversational English, so without adequate pc skills or the ability to create business correspondence in English, over the course of time she fell victim to what I would characterize as online scams. Many decisions were based on late night television commercials, and trusted advisors were what she really needed. Each of her 8-10 www domains made zero dollars over two years, yet she continued ignoring my advice in the hope of salvaging these cookie cutter sites into a profitable business.Here is the message sent by email. Company names have been replaced with their product or service to avoid identifying them or her.You shouldn't do too many web sites all at once. Success on the internet takes more than just having web sites. If you don't have products from companies that you can trust, you will be lost and your money will be lost, too.I'm not sure if you have someone giving you advice, or if you search the internet and decide what to do next, but the success you imagine can't happen by magic. It takes knowledge and experience, and then long hours and hard work. The commercials on television late at night are often too good to be true, and with them you have one web site that looks like 1000 others (or 10,000 in the case of the gas pill company).The gas pill business was a big disaster no matter what happens with their legal case later this year. Like the wholesale products company, buyers have 1000's of online stores that all look the same, so you need to understand competition, and how to win this battle.Here is what you need to succeed:1. A popular product that is unique2. A web site to promote the product and get listed in search engines3. Traffi
Generally, novice athletes and trainees can make fantastic gains within the 60-70% intensity bracket, usually working their way to 80%. This 80% threshold rule is that strength generally is stimulated above this percentage and this usually calls for a decrease in sets and an increase in rest intervals. So our method will be working above this 80% threshold in every scenario.
Enter Cluster Training
Cluster training is not a new concept; in fact most Olympic weightlifters use this method without knowing it! Some very well know authors have done much to bring this powerful method to light such as Charles Poliquin, Christian Thibaudeau, and Mike Mahler to name a few. Olympic weightlifters must drop the weight to the ground after each repetition; this is followed by a short pause, and another repetition. Most Olympic weightlifters outside of the super-heavy weight division sport tremendously muscular, athletic physiques to go along with their incredible strength!
Cluster training allows the athlete or trainee to utilize intensity above the 80% threshold rule (generally even higher 85-100%), with sufficient volume to increase both strength and size (i.e. more reps at a higher intensity). However, this method is highly demanding on the central nervous system and is not recommended for beginners or high school freshmen and sophomores. While this is a powerful method, it should only be applied to ONE lift per movement group (horizontal push/pull, vertical push/pull, etc.) or ONE exercise per body part. Another caveat is that this method necessitates excellent spotters. If you do not have at least one good spotter, do not do this method. This is not a method that will be kind to an athlete if their spotter(s) decide to take a nap! Cluster training must also be broken into, not jumped into. I show will a progressive model to breaking into cluster training and moving into more advanced methods. Coach Thibaudeau breaks them into levels, level 1 consisting of three methods, level 2 consisting of three methods and level 3 consisting of two methods. For athletic purposes I will only be covering levels 1 and 2, level 3 will come at a later time.
Level 1
The first progression in cluster training is the extended 5s method, coined by Coach Thibaudeau. The goal of the extended 5s method is for the athlete to do 10 repetitions with a weight they can only do for 5 repetitions. Obviously this is an outstanding growth stimulus, as there is an increase in both intensity and volume (85% x 10 repetitions). An extended 5s set would go like this…
The athlete takes their 5 repetitions maximum (RM) and does 5 reps and then racks the bar. Resting approx 7-12 seconds (counted out loud by a training partner or spotter), the athlete then un-racks the bar and does another 2-3 repetitions. Upon racking the bar again, another rest of 7-12 seconds is taken, and a final 2-3 repetitions are performed. The goal of the set is to get 10 repetitions total. Generally an athlete will need two to three pauses to accomplish this. The athlete rests 3-5 minutes and repeats 3-5 times. This is an excellent introductory method to cluster training! Here is a summary…
Extended 5s Method
· Load- 80-85% of 1 RM or 5 RM (repetition maximum)
· Reps- 5 Reps with 5 RM, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 10 Repetitions with a 5 RM
The next progression in cluster training is the classic cluster method. Charles Poliquin wrote about this method in his text Modern Trends in Strength Training (2001) and Mike Mahler has written articles on this method calling it Rest-Pause Training. Regardless of the name, it is a powerful and effective method. This method is best used for increases in relative and maximal strength and hypertrophy of the type II-B muscle fibers (the ones with the most potential for force and power output). This method uses a higher intensity bracket than the extended 5s method, usually 87-92% of 1 RM and attempts to hit 5 intermitted repetitions with that load. A classic cluster set would go like this…
The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…
The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Antagonist Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
· Sets- 3-5
· Rest Intervals
In the American culture, where being thin is revered above all else, the quest to shed pounds and acquire the “perfect” body seems without end. Women – and men – go to great lengths on a daily basis to ensure that they measure up to the standards set out by an industry focused on physical beauty and little else. And when diet and exercise fails to achieve the exact results that people want, they often turn to liposuction to reduce their waistlines and thin their thighs. But, as with any surgery, liposuction risk is present at all times.As with any surgery that requires general anesthesia – as liposuction most often does – there are risks inherent to being kept asleep for any period of time. While it is rare, the risk of complications from anesthesia does exist and for many who are deciding on elective surgery, it is a risk that must be examined. Talk to your surgeon about the statistics involving complications and death resulting from anesthesia and blood loss during surgery.However, liposuction risk associated with anesthesia and blood loss is far lower than those risks associated with infection. One possible liposuction risk of this kind is toxic shock syndrome caused by the body’s contact with bacteria. Another infection, known as Necrotizing Fascitis involves bacteria attacking healthy tissue. Both infections can cause serious complications and even death. One even more common liposuction risk is that of Embolism – where fat deposits that have been dislodged during the procedure actually enter the bloodstream. This can cause severe complications.Of course, there is a liposuction risk associated with the actual act of surgery itself wherein internal organs are damaged during fat removal or nerves are compromised.Another liposuction risk is associated with previous health conditions. Your medical history should be thoroughly reviewed prior to surgery to assess risks connected to a history of
Level 1
The first progression in cluster training is the extended 5s method, coined by Coach Thibaudeau. The goal of the extended 5s method is for the athlete to do 10 repetitions with a weight they can only do for 5 repetitions. Obviously this is an outstanding growth stimulus, as there is an increase in both intensity and volume (85% x 10 repetitions). An extended 5s set would go like this…
The athlete takes their 5 repetitions maximum (RM) and does 5 reps and then racks the bar. Resting approx 7-12 seconds (counted out loud by a training partner or spotter), the athlete then un-racks the bar and does another 2-3 repetitions. Upon racking the bar again, another rest of 7-12 seconds is taken, and a final 2-3 repetitions are performed. The goal of the set is to get 10 repetitions total. Generally an athlete will need two to three pauses to accomplish this. The athlete rests 3-5 minutes and repeats 3-5 times. This is an excellent introductory method to cluster training! Here is a summary…
Extended 5s Method
· Load- 80-85% of 1 RM or 5 RM (repetition maximum)
· Reps- 5 Reps with 5 RM, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 10 Repetitions with a 5 RM
The next progression in cluster training is the classic cluster method. Charles Poliquin wrote about this method in his text Modern Trends in Strength Training (2001) and Mike Mahler has written articles on this method calling it Rest-Pause Training. Regardless of the name, it is a powerful and effective method. This method is best used for increases in relative and maximal strength and hypertrophy of the type II-B muscle fibers (the ones with the most potential for force and power output). This method uses a higher intensity bracket than the extended 5s method, usually 87-92% of 1 RM and attempts to hit 5 intermitted repetitions with that load. A classic cluster set would go like this…
The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…
The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Antagonist Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
· Sets- 3-5
· Rest Intervals
The Christian scriptures strongly imply the Age of man ends 6,000 years from Adam. The number of man is six. Imperfect and incomplete. The number of the beast is six deified, 666 = Me, myself and I. While the foolish struggle to extend the Age of Man into the Kingdom Age and dominate, it is only a reflex action in a long history of struggle.When we read of the end of the Age of Man in the scriptures, we find a time comes when the prudent action is to run and hide. 11 September, 2001, servants of God destroyed the two chief symbols of Mystery Babylon the Great. The servants did not destroy the power of Mystery Babylon, only the symbols. The world is warned. The foolish ignore the warning. The wise retreat and prepare to survive the greatest upheaval since Noah’s flood.End time scripture points to a global population reduction of two thirds. This is good news for all who are sure we are too many today. They will not be required to decide who lives and who dies. Millions believe they will be removed a safe distance from these events because they have been deceived. Hence, there is no reason for them to prepare for Armageddon. I have long seen the story of the Three Little Pigs as the story of prophetic fulfillment. Except I do not believe for a moment, that many survivors will survive in comfort. Only the best prepared are likely to do so.There is not and never will be such a thing as national security. Men at war will say peace and safety and many will take comfort in their words. Even as they intuitively know the promise to be false. Scriptures are clear. There is only personal security. A man of personal wealth might provide survival security for a hundred or a thousand for a year or two and what then happens if provision is required for six or seven years as it was in Egypt? Where will you turn for security and comfort? This is not a time for risk taking. This is THE time for minimizing risks. What
Extended 5s Method
· Load- 80-85% of 1 RM or 5 RM (repetition maximum)
· Reps- 5 Reps with 5 RM, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 10 Repetitions with a 5 RM
The next progression in cluster training is the classic cluster method. Charles Poliquin wrote about this method in his text Modern Trends in Strength Training (2001) and Mike Mahler has written articles on this method calling it Rest-Pause Training. Regardless of the name, it is a powerful and effective method. This method is best used for increases in relative and maximal strength and hypertrophy of the type II-B muscle fibers (the ones with the most potential for force and power output). This method uses a higher intensity bracket than the extended 5s method, usually 87-92% of 1 RM and attempts to hit 5 intermitted repetitions with that load. A classic cluster set would go like this…
The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…
The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Antagonist Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
· Sets- 3-5
· Rest Intervals
One of the difficult problems the general public faces at one time or another is how and where to get information on a legal issue that has suddenly confronted them. They need a "Legal Info Page" that contains information on how to deal with the issues.The first issue is how to find a competent Lawyer or Attorney that specializes in a particular area of Law, be it a personal injury Lawyer, a car accident Lawyer, a medical malpractice Lawyer or whatever.As with most things in our busy lives law has become more and more complex. And when you have a legal problem you need a lawyer that specializes in that particular area. Many people still think any Lawyer can handle any legal problem. Probably true but it is the quality of representation that one needs to consider. There are still many General Law Practitioners, but lets face it, law is too complex for one person to know it all.Enter specialization! There are specialist in divorce law (Family Relations), drunk driving, criminal law, car accident, medical malpractice, probate, landlord and tenant, real estate, to name just a few. So when you go to pick a Lawyer or Attorney make sure they specialize in that area of Law.
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
The last progression in level 1 is the antagonist cluster method. This is basically a variation of the classic cluster method, with the exception being that the athlete alternates between to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the execution of a set is a little different…
The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Antagonist Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps each antagonist exercise, 1 Rep Exercise 1, 1 Rep Exercise 2, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM on two opposing exercises
· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).
Level 2
It goes without saying that a foundation of cluster training should have been built in the previous level prior to taking on the more advanced methods here!
The first progression of the second level is named after the late Mike Mentzer, a highly successful bodybuilder. I first learned the Mentzer cluster method through Coach Thibaudeau’s excellent DVD on cluster training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very powerful method and should not be taken lightly. The goal of this method is to perform 4 to 5 total reps at 100-80% intensity. First the athlete will perform 2-3 singles in classic cluster fashion at 90-100% intensity and drop the weight approx 10% and perform another 1-2 repetitions with that weight in classic cluster fashion. For example…
The athlete takes 98% of their 1 RM and does 1 rep, racks the bar, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, another 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary…
Mentzer Cluster Method
· Load- 90-98% of 1 RM
· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, reduce weight 10%, 1 Rep
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 4-5 Repetitions with a 1-3 RM
The second progression is called the drop set cluster. This is a blend of the classic cluster method and the Mentzer cluster method. Most trainees know what a drop set is, a descending scheme of dropping weight after performing some repetitions. The drop set cluster still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being…
The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters remove 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does another single, Racks the bar, the spotters proceed to strip 5-10 lbs, athlete performs another single, racks the bar and more weight is stripped, athlete does another rep, racks and spotters reduce weight further, and athlete completes last rep. The drop set cluster allows a higher level of muscular tension, due to the repetition’s slow speed and the rep is being performed at 100% maximal momentary strength (i.e. all muscle fibers are being recruited to lift the load) (Poliquin, Modern Trends in Strength Training, 18-19). A summary can be found here…
Drop Set Cluster Method
· Load- 90-100% of 1 RM
· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 1-3 RM
The final progression in level 2 is called the accentuated eccentric cluster method. Caution: this method will require a competent spotter! As you might know, I do like to accentuate the eccentric portion of an exercise (see Eccentric Training for Athletes article). This method combines the classic cluster method with an accentuated eccentric portion of the lift. Again, the set and rep scheme stays close to the classic cluster method, however during the eccentric or lowering portion of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example…
The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 minute rest. Usually 3-5 sets are employed. Here is a summary…
Classic Cluster Method
· Load- 85-92% of 1 RM
· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.
· Sets- 3-5
· Rest Intervals- 3-5 Minutes
· Target Goal- 5 Repetitions with a 3-4 RM
Advantages for the Athlete
In his Modern Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using cluster training for athletes, this is what he wrote…
· A higher total number of repetitions with a higher mean intensity in the same amount of time as classic strength or neural based training
· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these selected fibers. This may seem contradictory to the concept of relative strength, bu
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