With the recent article by Dan John on Cluster, it got me thinking.
Coach Thibaudeau breaks cluster training into three levels, level 1 consisting of three methods, level 2 consisting of three methods and level 3. The first progression in level 1 for cluster training is the extended 5s method. Which in essence is ‘Five Times the Excitement’ in Dan John recent article. 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.
I understand the theory, and I love the concept but what I’m not sure about and asking is the approach of doing these 10 reps with your 5rm. Mainly because I’ve read the two approaches.
Dan John stated in his article: 2-3-5. However I’ve read elsewhere that Thibaudeau states: 5-3-2.
I tried the 2-3-5 approach today, using a horizontal push and pull, it felt great but I’m curious towards the difference with doing it 5-3-2 instead, thats if there is any besides fatigue.