THE CLUSTER BASED
WARM-UP
IS THIS THE MOST EFFECTIVE TIME SAVING WARM UP YOU CAN DO?
Cluster set formats have been one of my favorite go to programming methods for many years now. I went all in on cluster sets in an attempt to enhance my programming delivery to the athletes I work with, investigating numerous different formats and processes associated with this method of training.
I have previously discussed the utility of clusters for hypertrophy training [HERE], delving into how this set format may be useful for such adaptations both scientifically and anecdotally from my experience to date.
But this isn’t the only reason why I like cluster sets so much…
In this article I discuss a unique perspective on the cluster set format, which isn’t to my knowledge routinely used or mentioned if at all in the strength and conditioning circles… that is the use of cluster sets for warming up.
LET'S EXPLORE... CLUSTER SETS FOR THE WARM UP
For those that are unfamiliar with the concept of cluster sets, this is a format of set x reps when rest is provided intra-set, to create a specific number of “clustered” reps before the set is terminated and inter-set rest is provided.
Most of the research to date looks at cluster set formats in relation to specific training adaptations or differences between protocols like traditional sets, with mostly positive findings on the development of strength and power, with the maintenance of velocity and reduction in fatigue that may come with other set formats.
For some reason a lot of the study designs investigating cluster sets use a standardized warm up that doesn’t include the cluster set format. This makes sense for lab based studies that are trying to control for specific effects (e.g. comparing to a traditional straight set format) so they have to use the same warm up.
But in the real world it’s likely that we aren’t using 15-20 minutes of time for a standardized dynamic warm up, or at least we shouldn’t always need to in my opinion – which we will explore in this article.
Often I feel like standardized warm up protocols either waste too much time doing redundant exercises (e.g. we did 10 minutes of dynamic stretching), or use multiple sets creating redundant volume at potentially meaningless intensities, that you could probably accomplish in 1 set (I wrote about using 1×20 formats for optimizing warm ups [HERE]).
For me I feel like there are a bunch of wasted repetitions and opportunities in the warm up and that’s why I started looking at clusters as a warm up method. Particularly to reframe the warm up to be more specific preparation for the demands later in the session and refocus the athlete to approach a “warm up” with more intentional focus.
HERE IS A QUICK EXAMPLE:
You have an athlete that is looking to squat 80% of their max today (for sake of example we will use round numbers their max is 300lbs/136kg).
They have gone through their dynamic warm up and mobility and are about to begin a loading progression to get to their working sets of 3×5 @ 80% 1 repetition maximum (1-RM).
It’s unlikely that SET #1 they rip straight to 240lbs… a more sensible strategy would be to progressively load until reaching the desired weight. I think this is what most if not all coaches would prescribe.
So there is likely a linear progression in load starting with higher rep ranges and then increasing intensity and lowering the reps until the desired rep range is attained (or something like this).
Obviously there are a bunch of different ways that warm ups can be done and I want to be transparent that this traditional style warm up approach isn’t necessarily a bad one, I just think the time could be used more effectively and efficiently.
The reason I mention time is because I have been in environments throughout my career in which total training time is limited. As such we have to maximize our session density (and warm up) to get the most out of the training exposure and not spend too much time on redundant loadings (particularly in the warm up).
For example during my time in the NBA, due to the dense competition schedules, the time to train was often difficult to fit in lengthy sessions. With sometimes as little as 20-30 minutes either before or after a practice. Therefore we needed methods of “warming up” that can be equally as effective as the training itself and get you to the desired intensity for the session as quickly as possible.
Additionally there are also situations in which athletes train post practice, so we don’t necessarily need a traditional warm up (in the sense of doing high volumes of reps), more so a method we need a method to quickly, yet safely build to the working intensity. This can easily be done with cluster set formats.
Lastly when an athlete knows its a warm up they can sometimes approach it as such (i.e. reduced effort), generally cause we see It as warming up for the efforts to come later. This is another reason why the cluster warm up becomes important because it focuses on maximizing velocity and effort.
WHAT DOES THE RESEARCH TELL US ?
There have been only a few studies to date that have looked at clusters as a warm up aiming to have a potentiating effect.
Most of these studies have primarily focussed on the potentiating effect of a single set of clusters (or in the case of Iacona et al 2019 & Boyaci & Kizilit; 3 sets of clusters) on either sprint or jump performance. With some mixed results, which suggests the difficulty within post activation potentiation protocols, but most of the studies showed a positive effect on clusters as a warm up for more ballistic activities.
While these studies are interesting, this is not how I envisage a cluster based warm up protocol to be performed, as the research again seemingly did the same warm up to assess the effects of a higher intensity main exercise included in the “warm up” prior to a jump or sprint.
Given that some other research has demonstrated faster session times with cluster formats, it makes sense that this could be applicable to making warm ups more time efficient. Additionally If the cluster set method improves and maintains velocity, then why is no-one doing it with lighter loads in a warm up? When velocity could easily become the main component being trained during most warm up sets and within session preparation, after all this is your main exposure to lighter loads every time you train.
For me cluster based warm up is about maximizing velocity at lighter sets and performing small cluster reps (which need less rest between) to mitigate the fatigue that may come with doing the straight sets, and optimizing the time spent in the warm up sets.
THIS IS WHERE CLUSTER SETS COME IN FOR THE WARM UP….
The cluster set offers a unique way to warm up (focussing on a small number of reps with faster velocities) that most people likely aren’t doing.
Below is an overview of how I typically program this method to maximize warm up times, while safely and efficiently progressing load to the desired intensity for the day…
This is a simple and time efficient method that maximizes your repetitions in the warm up.
Here’s the reasons why:
Most people will use needless volumes like using numerous sets to warm up to get to their desired weight for the day (as we demonstrated earlier – especially when loads are greater than 80% 1-RM). This method lowers the number of reps at each load (still providing enough exposure) while minimizing fatigue for those higher set reps.
Traditional methods are okay, but can take a large chunk of time from your session if traditional rest periods like 1-2 minutes are used between sets (which are typical with loads under 70% 1-RM). The cluster method uses shorter rest times <20 secs until the weights get closer to the desired goal for the day. This automatically slashes those rest times by a third. Making for a more efficient process.
Because of the clusters we can also get a little exposure at “in-between” intensities. I call these in-between intensities as we may skip over them in traditional lifts (e.g. from 185lbs jump to 225lbs versus doing some reps at 205lbs etc…). With the small clusters we can also get a few more load exposures in, while maintaining maximal velocity outputs and mitigating fatigue with fewer reps per cluster set.
The cluster warm up uses a smaller range of reps with the rest being used to change the weight on the bar, which creates the cluster. This is an organic way of using the rest period rather than standing around for an extra 45 seconds to allow substrate replenishment following a higher volume set.
LETS SEE A CLUSTER WARM UP IN ACTION…
As you see in the video I am lucky enough to have the option to track velocity of the movement (using the PERCH VBT tool) to guide my loading progressions (as I know some general areas of what velocity is associated with heavy here ~0.3m/s). But having velocity as a measure isn’t an absolute necessity to conduct the cluster warm up, but is certainly a nice to have.
The inclusion of the velocity feedback also encourages me to maximize my intent for every rep in the warm up. This makes these warm up reps more “explosive” in nature maximizing velocity transfer and exposure at lighter intensities (so again we aren’t wasting reps).
When delivering this to my athletes we also use these lighter sets to determine our programming direction for the day. With a quick evaluation following a few clusters at different weights to see if we are above or below baselines (I wrote more on this for SPORTSMITH HERE)
MY GENERAL INSPIRATION FOR THIS METHOD…
Force velocity and/or load velocity profiling and relationships have become pretty popular in the sport performance setting. This provides an indication of an individual’s performance (force-velocity output) across a spectrum of loads from unloaded to theoretical maximums utilizing force or velocity based feedback tools.
As such with this profile we can determine what the individuals needs are based on their profile (i.e do they need more strength and force producing capabilities or the expression of speed, or both). However, we likely want to expose the athlete to a range of loads along this profile regardless of their abilities (i.e surf the curve or line).
The easiest way to get exposure at lighter loads is the warm up. Now we flip the switch conceptually and approach the warm up with maximal intent even for the lighter loads. Which re-frames the warm up and doesn’t miss a training opportunity.
MY FINAL REMARKS...
The cluster based warm-up is most definitely a method to use when you have restricted time with your athletes / clients. This gets you to your working weight more efficiently and also could potentiate for more effective outputs for your primary stimulus for the day.
I’m not saying that your traditional warm up is bad. But it may waste time or have some empty reps where you could have scaled across different points in the load-velocity profile of an exercise.
Clusters can maximize an athlete’s intent per rep as they see that fatigue is being managed in comparison to straight set formats.
I also find this makes warming up more fun, as you can have a shotgun style, work rest with more than 1 athlete at a rack, where they then become like an efficient formula 1 pit crew changing the load on the bar to keep the flow going and making the warm up more efficient.
The inclusion of velocity based feedback can also help guide loading progressions or how that athlete is performing for that given day.
From time to time I’ll still program traditional warm up sets from time to time. But 90% of my programs now have a warm up cluster as the main preparatory format for the day, because then it gives us more time to prioritize the main thing while safely progressing athletes to their 100% intensity.
Give these warm up clusters a try and see what you think…
Boullosa, D. A., Abreu, L., Beltrame, L. G., & Behm, D. G. (2013). The acute effect of different half squat set configurations on jump potentiation. The Journal of Strength & Conditioning Research, 27(8), 2059-2066.
Nickerson, B. S., Mangine, G. T., Williams, T. D., & Martinez, I. A. (2018). Effect of cluster set warm-up configurations on sprint performance in collegiate male soccer players. Applied Physiology, Nutrition, and Metabolism, 43(6), 625-630.
Iacono, A. D., Beato, M., & Halperin, I. (2019). The effects of cluster-set and traditional-set postactivation potentiation protocols on vertical jump performance. International journal of sports physiology and performance, 15(4), 464-469.
Sirieiro, P., Nasser, I., Dobbs, W. C., Willardson, J. M., & Miranda, H. (2021). The effect of set configuration and load on post-activation potentiation on vertical jump in athletes. International Journal of Exercise Science, 14(4), 902.
Boyaci, A., & Kizilet, T. (2023). ACUTE EFFECTS OF CLUSTER SET AND TRADITIONAL SET POST-ACTIVATION POTENTIATION PROTOCOLS ON VERTICAL JUMP PERFORMANCE. European Journal of Physical Education and Sport Science, 9(6).