Hi Coach Thibaudeau,
I am looking to start the Ultimate Cluster Training Program and am wondering if it is advisable to use a unilateral movement like a Bulgarian Split-squat over a back squat? Same for a 1-arm row over a bentover row.
For the split-squat, could you do Right-leg, Left-leg, then 15-20 sec rest, Right-leg, Left-leg, 15-20 sec rest…?
Any advice would be appreciated. Thank you.
No.
Even though what you are presenting seems logical on the surface, the fact is that you shorten the rest periods between bouts of intense physical activity. YES you have the same amount of time between bouts of the same limb (30-40 sec) but you only have 15-30 sec between bouts of physical activity, and you do twice the work. Both factors will cause more central fatigue, making the approach a lot less effective.
Not to mention that single-limb work is not well suited overall for strength work.
I hate to say this, but there is literally nothing that I like about that idea.
But it’s your training, feel free to experiment.
Hi Coach,
And that is why you ask an expert! Thanks so much for the feedback and advice. I now understand about adding central fatigue using unilateral movements. I’ll use bilateral movements for the cluster sets.
I saw your reply to another question on the cluster program, regarding using straight sets on the primary assistance exercise. It seems that idea is okay, so I’ll will use that approach if introducing a unilateral movement.
Thank you again for providing your time and expertise to clarify this.