The Acute Effects of Cluster Set during Complex Training on Countermovement Jump

Abstract

This study aims to determine the acute effects of complex training with a cluster set configuration on countermovement jump. A crossover counterbalance design was used in this study. Fourteen recreational male underwent three sessions of trainings, with a minimum of 72 hours between each session. In the complex training (CT) protocol, squats with 65% 1RM were used for resistance training while jump squats with 80% of maximum effort for plyometric. Subjects performed the resistance and plyometric training alternately, using either traditional (TRA) or cluster with two sets (CS2). In TRA, no rest was given between the repetitions until they completed the entire set. For CS2, the pairs of CT 30s rest were inserted between the repetitions. The results of the study showed no significant interaction between TRA and CS2 across the all parameters: CMJ height (p> 0.05), power (p>0.050, and velocity (p>0.05) respectively. This study shows that both TRA and CS2 provide better CMJ height, power and velocity during CT. In conclusion, both TRA and CS2 can be adopted in training to enhance power.