cluster sets

Weighted jump squats are commonly used to acutely enhance explosive performance, but the optimal organization of repetitions and rest intervals remains unclear. This study compared the effects of traditional, cluster, and rest-redistributed weighted jump-squat configurations on countermovement-jump performance, blood lactate concentration, and perceived exertion in resistance-trained men. Twenty-four participants completed a randomized, counterbalanced crossover study involving three protocols performed at 30% of back-squat one-repetition maximum: traditional sets (TS, 3 × 10 repetitions with 120 s inter-set rest), cluster sets (CS, 6 × 5 repetitions with 48 s inter-set rest), and rest redistribution (RR, 3 × [5 + 5] repetitions with 40 s intra-set and 60 s inter-set rest). Total repetitions, external load, and programmed rest were matched across conditions. Countermovement-jump performance and blood lactate concentration were assessed at baseline, immediately postexercise, and at + 4, +8, and + 12 min. RPE was assessed at 0, + 4, +8, and + 12 min. At 8 min postexercise, VJH increased by 0.6 cm (95% CI, 0.2–1.0; 1.4%), 3.2 cm (95% CI, 2.7–3.7; 7.1%), and 2.5 cm (95% CI, 2.0–3.0; 5.4%) following TS, CS, and RR, respectively. Corresponding increases in RPP were 0.7 W·kg⁻¹ (95% CI, 0.3–1.1; 1.5%), 4.7 W·kg⁻¹ (95% CI, 4.2–5.2; 9.1%), and 3.2 W·kg⁻¹ (95% CI, 2.9–3.5; 6.2%), respectively. BLC and RPE were consistently highest following TS, intermediate following RR, and lowest following CS ( p < 0.05). These findings suggest that cluster-set weighted jump squats may be preferable for enhancing acute explosive performance while reducing metabolic and perceptual fatigue. ISRCTN Registry, ISRCTN91525461. Retrospectively registered on 6 July 2026.

matched text: “cluster sets”

Objective:The aim of this study was to compare the effect of cluster set (CLS) and traditional set (TS) resistance exercises on sleep architecture and nocturnal oxygen saturation (SpO 2 ) in healthy recreationally active males.Materials and Methods: Fourteen males (22.41 ± 2.38 years; 177.79 ± 6.55 cm; 77.15 ± 12.65 kg) completed CLS or TS resistance training in a randomized crossover design (72 ± 24-hour washout).Exercises were performed at 85% intensity.TS was applied with 4 x 6 repetitions and 3-minute rest between sets and exercises; CLS was performed as 4 x (3 x 2) repetitions with 30-second intraset and 3-minute rest interset and exercise.Blood lactate was assessed pre-and post-exercise, anxiety was evaluated pre-sleep, and polysomnography was conducted postexercise (11:00 p.m.-7:00 a.m.).Results: Repeated-measures ANOVA and paired samples t-tests indicated that sleep architecture parameters and SpO 2 after TS or CLS resistance exercise did not differ significantly from the control sleep session (p > 0.05). Conclusion:In this study, neither set configuration significantly affected sleep architecture parameters or nocturnal SpO 2 compared to control sleep.

matched text: “cluster set”