Effects of 12-week lower-limb power training using two cluster-set configurations in young adults: A randomized controlled trial
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Abstract
Aim: This study investigated the effects of two lower-limb cluster-set configurations on maximal strength, muscle power, and movement velocity over 12 weeks of power-oriented resistance training in young adults.
Methods: Thirty recreationally active individuals (17 women; 13 men) were randomly assigned to one of three groups: a control group (CG), Cluster 1 (CL1), or Cluster 2 (CL2). Participants completed baseline, 4-week, 8-week, and 12-week assessments, including one-repetition maximum (1-RM) squat, maximal muscle power in countermovement jump (CMJ) and countermovement sprint (CMS), vertical jump performance, and 20-m sprint velocity. CL1 performed two blocks of three sets of five repetitions with 20-s intra-set and 50-s inter-set rest, whereas CL2 completed three blocks of five sets of two repetitions with 10-s intra-set and 20-s inter-set rest. Both clusters matched total repetitions and total recovery time. Training was conducted using a pneumatic resistance device in thrice-weekly sessions.
Results: Both cluster protocols elicited significant intra-group improvements in 1-RM strength, CMJ and CMS peak power, and combined velocity measures across the training period. Inter-group differences at post-training favored CL2 over CG for CMJ, and both CL1 and CL2 over CG for CMS and velocity. Effect sizes indicated moderate improvements in power and small improvements in velocity for both training structures.
Conclusion: Twelve weeks of power training using cluster sets improved strength, power, and movement velocity in recreationally active young adults. Structures employing a higher number of repetitions per cluster appear more advantageous for maximal strength, whereas configurations with fewer repetitions may enhance power and velocity earlier in the training period. Both formats are viable strategies for programming power-oriented resistance training.
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