Abstract-

Cluster training or rest-pause, is a novel method of training that includes

incorporating specific inter-repetition rest intervals to allow a higher average power
output as well as bar velocity and displacement (Haff, 2008). 4 male participants
were involved in this study. They attended a brief overview on the experiment and a
familiarisation session on cluster training. In this session their height (181.87 +-
3.87), weight (83.85 +-27.95), age (16.75 +- 1.25) were all measured. Completing 6
ballistic clap pressups, with 3 interventions groups being compared to a continuous 6
rep profile. They had rest after the third rep for 20, 40 and 60 seconds. Their average
height drop off was recorded and results show that 60 seconds intra set rest is the
most efficient way to maintain the integrity of power in the ballistic pressups
movement, but no significant between-group differences were found (p > 0.163).

Introduction
Cluster training can be described by Haff (2008) as the introduction of a short rest
interval between individual or a series of repetitions which appears to result in a
partial replenishment of PCr during the intraset rest interval which is reflected in a
performance enhancement. The rationale being an attempt to maximize the quality
of each individual repetition performed during a set. Haff et al (2008) also described
Cluster training or rest-pause, as a novel method of training that includes
incorporating specific inter-repetition rest intervals to allow a higher average power
output as well as bar velocity and displacement. Physiologically, the inter repetition
rest allows for energy systems to slightly recover from fatigue. Asmussen, E. (1979)
gives the impression that fatigue is a transient decrease in muscular performance
usually seen as a failure to maintain or develop a certain expected force or power.
Birch et al (2003) described fatigue as the inability to sustain the necessary exercise
intensity. But literature on cluster training always divides into two on fatigue. Central
or peripheral fatigue. Central fatigue is proximal to the motor unit, and resides in the
neuromuscular junction, which is normally a common occurrence in long duration
and intense exercise. Peripheral fatigue resides in the motor unit. Another divide in
fatigue is due to the accumulation and depletion hypothesises. The accumulation
hypothesis is the build-up of metabolic by products in the muscle fibre (hydrogen
ions, inorganic phosphates etc.). The accumulation of H+ interferes with Ca
++

release from the sarcoplasmic reticulum. Furthermore, H
+
interferes with actin-
myosin binding affinity and the production and hydrolysis of ATP. This plays a
significant role in a reduction of force production, and thus a reason for fatigue. The
second hypothesis; the depletion hypothesis, which works on the basis of neural and
energy substrate depletion. Firstly, the depletion of acetylcholine, the stimulatory
neural transmitter. And secondly, the depletion of phosphagen (turner, 2010) which
causes a reduction in adenosine triphosphate and phosphocreatine stores, the two
energy systems that are involved in the first 30 seconds of muscular contractions.
Glycogen, a polymer of glucose, depletes after long bouts of medium intensity
exercise over a long duration. Energy is then sourced alternatively which isnt as
efficient as glycogen metabolism.
However, Hodgson et al (2005) stated that fatigue can coexist with post-
activation potentiation (PAP), which serves to improve muscular performance,
especially in endurance exercise and activities involving speed and power.
Furthermore, he also published a study which showed that PAP could be
demonstrated using electrically induced twitch contractions and attributed to
phosphorylation of myosin regulatory light chains, which makes actin and myosin
more sensitive to Ca
2+
. The potentiated state has also been attributed to an increase
in -motoneuron excitability as reflected by changes in the H-reflex.
Working on the basis that fatigue will set in when completing an exercise to a
high intensity, the idea that having inter repetition rest mid-way through the set will
allow for partial resynthesis of energy substrates, neural transmitters and allow for
buffering of lactate and thus, hydrogen ions from the cross bridges. Power can be
maximised by performing each rep with minimal fatigue and thus, great form, leading
to faster progression. Haff et al (2008) made the impression that power is
fundamental to successful performance of a wide range of athletic activities, so
training methods that aim to maintain power, and slow down the degradation of
power in a movement. Lawton et al (2006) produced a study investigating the effect
of interpretation rest on weight training repetition power output. Their study was
carried out using 26 elite male basketball (18 years +- 0.3) and football players (aged
17.4 +/- 0.5 years) and their continuous repetition profile was measured first, they
were then split into three groups with a different rest time and rep range. Each group
totalling 6 reps and 118 seconds for the set. Their results indicate that different inter-
repetition loading schemes are equally effective in providing an immediate
intervention strategy by which weight training repetition power output and total power
output can be enhanced.(Lawton et al, 2006). These studies suggest that cluster
training is an effective tool to maximize the quality of each individual repetition
performed during a set (Haff, 2008). The study by Lawton et al is comparable to this
study due to the ages of the subjects used, and the training proficiency of the
participants. The data collected in most studies doesnt show the displacement drop
off of exercise in a training environment where cluster training has been introduced.
Therefore, the hypothesis of the study is that the incorporation of inter repetition rest
intervals of 20, 40 and 60 seconds during a set of 6 ballistic press ups will reduce the
displacement drop off for the athlete.
Methodology
This study was quantitative in nature. The collection and analysis of numerical data
was empirical, which smith (2010) described as observations to answer questions
about the nature of the experiment. The study was also deductive to achieve an
approach in which a conclusion is reached from previously known premises (smith,
1010).) Furth more, the study will be objective, for Bednar, Cunningham, Duffy and
Perry (1991), is a view of the nature of knowledge and what it means to know
something, the learner is building an internal objectivism representation of
knowledge, a personal interpretation of experience. This representation is constantly
open to change, its structure and linkages forming the foundation to which other
knowledge structures are appended.
Method
4 male participants were involved in this study. They completed par q and consent
forms prior to any experiments taking place. They attended a brief overview on the
experiment and a familiarisation session on cluster training. In this session their
height (181.87 +- 3.87 using a stadiometer, Seca, UK), weight (83.85 +-27.95, Body
Composition Analyser, Model no TBF-410 by Tanita, Japan), gender, age (16.75 +-
1.25) were all measured. We gave them demonstrations on using the jump map and
the correct technique we expected. Following this, they completed a standardised
warm up which included Glute bridging; YTWs, bench press and triceps pull downs
with a band. They then proceeded to complete their continuous 6 rep profile on
clapping pressups using the Just Jump mat (probotics, USA)
The following week, due to minor injury outside of the study and absence, 2 of the
participants could not complete the experiment the first week of testing. So 2 of the
subjects completed the testing in an adapted manner. They had 3 sets of 6 clapping
pressups to do with different inter repetition rest intervals. The rest interval takes
place after 3 repetitions. The participant was then told to rest for the designated time,
and then asked to complete the last 3 repetitions of the set. The order of the rest
intervals were 60 seconds, 40 seconds and 20 seconds. After each set of 6, the
subjects where given 5 minutes to rest and recover. The final week, the last 2
participants that had not completed any data involving inter repetition rest the week
before, performed the same syllabus as the other 2 participants. The results were
recorded as follows.

















Results
Subject Sex Age Height Weight position Forearm
1 m 17 183.5 111.8 74.6 26.7
2 m 16 185 76.8 54.5 27.7
3 m 18 178 67.2 44.8 26.4
4 m 16 181 79.6 51.6 28
Subject Continuous
1 5.4 5.4 5.1 5 3.4 4.7
2 6.8 8.4 7.2 6.9 5.8 5.8
3 7.9 6.2 6.7 6.2 6.1 7.8
4 5.8 6.2 6.3 6.7 5.4 4.9
Subject 20 seconds
1 3.7 3.8 4.5 5.3 5.3 3.7
2 5.6 6.2 7.6 6.3 6.5 6.9
3 7.6 7.3 7.3 9 6.9 6.1
4 8.5 9.3 10.5 6.5 8.4 6.9
Subject 40 Seconds
1 3.9 3.9 3.8 3.8 3.2 3.9
2 6.5 8.2 8.3 6.7 6.4 6.6
3 8.3 8.5 9.5 7.8 6.6 8.1
4 9 10.8 8.1 8.2 9.3 7.3
Subject 60 seconds
1 3.5 4.4 4.4 4.1 4.7 4.6
2 8.5 8.6 8.2 6.6 6.6 6.3
3 6.5 7.8 8.4 8.2 9.1 9.5
4 7.5 5.5 9.3 8.5 9 9
































A histogram to show the standard deviation and skew angle of
the continuous profile of ballistic pressups
A histogram to show the standard deviation and negative skew
angle of the forty second profile of ballistic pressups
A histogram to show the standard deviation and positive skew
angle of the sixty profiles of ballistic pressups
A histogram to show the standard deviation and positive skew
angle of the 20 seconds rest profile of ballistic pressups


























Paired Samples Test
Paired Differences Sig. (2-tailed)
Mean Std. Deviation

Pair 1 continuous twenty -.37500 1.54785 .661
Pair 2 continuous - forty .10000 .70711 .796
Pair 3 continuous - sixty -1.00000 1.08628 .163
-2.5
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1.5
2
1 2 3 4
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Participants
Comparison of Continuos and 60 second rest
drop off height averages between 2 sets of 3
repetitions of pressups


continuous
Sixty
A Paired sample t test to show the mean, standard deviation and
significance value of the results.



The results show the height drop off in the above histograms. They highlight that the
histograms for 40 and 60 seconds show a positive skew, so the results are atypical
of the mean result. With the histogram showing the standard deviation curve for the
20 second inter repetition results, it shows a negative skew. The standard deviation
and the significance data shows there is no statistically significant difference
between the different conditions. The chart shows the averages taken from the first 3
repetitions, and the last 3 repetitions with the sixty second rest, and the continuous
profile. 60 seconds shows positive improvements on the average height recorded,
with one participant not showing improvement.

Discussion
The above results show that 60 seconds intra set rest is the most efficient way to
maintain the integrity of power in the ballistic pressups movement. The graph
highlighting the average drop shows a marked improvement on each participants
results over 60 second rest, apart from the subject 2 who was worse on each
different rest time. 60 seconds rest mid set allows time for energy stores to partially
resynthesis, the longer you leave the subject to rest then the more recovery time he
has, thus enabling him to maintain power for the movement. But the argument with
resting for two long, is that when does the mid set rest just become another set?
Other studies such as Lawton et al showed that doing triples of a movement in a set
of 6 with 100 seconds rest gave the best results with cluster training. Power
degradation and lift technique and quality will start to drop off after 4 repetitions at a
high intensity. Their results are comparable to this experiment as the longest rest
period was the most decisive as being the best. Bain (2012) states that after 60
seconds of rest up to 70% of base line adenosine triphosphate stores are
replenished, causing higher quality repetitions that result in more consistent
displacement. The fatigue principals of accumulation and depletion are primary
examples of power degradation and integrity, so with that intra set rest, the muscles
have time to partially buffer the accumulation of h+, so they arent competing with
calcium for the binding sites, and allow to resynthesis phosphagen and glycogen
stores so that energy expenditure is taken from the best, most prominent and
efficient source in the muscle.
The other results, 40 seconds and 20 seconds, showed that 40 seconds intra set
rest was worse than the continuous rep profile displacement drop off heights. But
then the logic of short rest and fatigue setting in is contradicted when 20 seconds
rest time showed improved results. This could be due to the 5 minute rest time
allowing a PAP like response.
Conclusion
The hypothesis of the study was that inter repetition rest intervals of 20, 40 and 60
seconds during the middle of a set of 6 ballistic clapping pressups would reduce the
height drop off for the athlete in comparison to a continuous 6 repetition profile. The
results showed that 60 second rest interval mid-way through a set of six ballistic
pressups was the best and most consistent in delaying the reduction of height drop
off.
The intervention could have been improved by having a greater number of
participants, and being able to control or limit their sport involvement outside of the
study due to injury which resulted in having to adjust the whole experiment.
Furthermore, recording the time of each set of 3 would allow for the use of power as
another condition for the results. These factors could of prevented the results having
a significance limit of 0.163 making the results more likely to be luck than fact.
In the strength and condition industry, cluster training would be an appropriate
method to enable greater power output and technical accuracy in lifts in comparison
to traditional training styles, and would be ideally suited for power sports, and
strength training. But a line has to be drawn on when inter-repetition rest just
becomes another set.



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