Hey guys, just looking at ways to start manipulating my sets in the future. I’ve never really manipulated much other than weights/reps, and some very elementary periodization. So I’m going to get my feet wet with the aforementioned title. I’m sure I’ve said it 100x, I’m much more focused on strength, but I am conscientious of my body comp as well.
I guess I just need a basic understanding of these 2 training methods…
I understand what they are at the core, ie Tempo being 0-0-0-0 (eccentric, pause, concentric, pause) and clusters, I have a loose grasp of, but not enough to think about how to program for strength (or even if i should)
I guess some questions are:
What are good methods of these for strength?
Would tempos be better for working sets, or maybe backoff/volume sets?
I’m thinking clusters may really shine if I start them towards the latter half of a program, to recruit more fast twitch muscle fibers?
For strength, are these something you can program through say… a whole 9-12 week program? Possibly switching to more aggressive 1:0:1:0 timing as the program starts to wrap up to mimic a meet day?
I appreciate any input!