T Nation

Cluster Training Frequency?

Hey Coach Thibaudeau when you initially started to do clusters, did you perform the lifts you were trying to improve multiple times a week like a weightlifter? Or did you train them once at a very high intensity like maybe a strongman would?

I started using clusters in my own training in 1999 and I was a werighlifter at the time, so I did the lifts multiple times a week. But only used clusters on one of these workouts.

For example, let’s say that I squatted 3x a week It could look like:

Day 1: Clusters
Day 2: 3/2/1 waves
Day 3: 5-8 x 3 @ 70-75% with max acceleration

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Thanks Coach. I’ve been using them off and on but I wasn’t sure how I should wave the intensity over multiple sessions during the week. Your insight helped a lot. Take care.