Is there any point doing singles or cluster sets at low precentage for power like 8x3 (1/1/1) it can keep power output and velocity at higher rate than classic 8x3?
5x5(1/10sec/1/10sec/1/10sec/1/10sec/1) starting dead start (weight) or classic 5x5 with stretch shortening cycle miotatic reflex included doing eccentrics 0.5 sec i feel much more force is need to lift weight.
Which is better for starting power what do you think?
Clusters will almost always outperform straight sets for power adaptations
The reason you feel more powerful with the straight sets is because the deadstart format you’re using for clusters will always reduce your total potential output. The stretch-shortening cycle, outside of very specific circumstances, should be preserved at all times
Unless you’re a lineman or rower and definitely need to improve your concentric RFD, emphasising eccentric RFD will generally lead to better athletic transfer
Conclusion:
Do clusters, but only deadstart reps if you know you specifically need to improve concentric RFD
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