Optimal power training requires quality repetitions with high velocity and appropriate rest periods. Excessive volume will lead to repeated, sub-maximal power production and start trending towards capacity. Because of this, I have started programming some clusters with some of our power work (Hang Clean, Trap Bear Jump Squats) at various times throughout the year.
Performing clusters allow for increased quality stress on the athlete while maintaining (or a high potential to maintain) velocity over the course of the set of maximal power output ➖ each rep is performed at 100% velocity instead of dismissing velocity with traditional sets.
That being said, this is only a small piece of our overall power development program.
We perform a lot sprinting.
We perform a lot of plyo’s.
And we throw a lot of med balls.
If you’d like to learn more about how we develop more powerful athletes, check out my new eBook, The Ultimate Power Development Program!