I do not have enough knowledge of physiology to figure this out I think. Wondering if viable, instead of kettlebell swing or snatch, to use something like touch and go dead lifts or zercher squats. Same rules i.e. find a rep max that 1/2 of which would take 10-15 seconds and do that i.e. 10-15 seconds of touch and go DL's. Then rest until fully recovered and repeat for many sets....
Cluster Sets
This is Cluster Set Training or sometime referred to as Geoff stated, Pause Training.
Cluster Sets are, as you described, rest periods taken between a reps or set of reps in one set.
Cluster Sets training is in the...
Phosphagen Energy System
ATP (Adenosin Triphospahte) is the
primary energy source, not glucose (carbohydrates) nor ketones (fats).
The Phosphagen Energy System is employed with highly intensive movement that last up to 30 seconds. However, ATP is usually depleted in 10 -15 seconds; after 10 - 15 seconds Strength, Power and Speed drop like a rock.
Fast Twitch Muscle Fiber
In highly intensive movements Fast Twitch Muscle Fiber are engaged quickly. They are also depleted quickly.
"Super" Fast Twitch Type IIb/x are involved to a greater extent in Power and Speed Movements.
Fast Twitch Type IIa are involved more in Strength Movements to a greater degree. They fatigue quickly but last slightly longer than "Super" Fast Type IIb/x Muscle Fiber.
Movement Intensity and Time
In highly intense movements, "Super" Fast Type IIb/x are elicited first. They also fatigue first.
Once fatigued, Fast Type IIa are called into play. They last a little longer but then fatigue.
Once you have fatigued "Super" Fast Type IIb/x and Fast Type IIa, Slow Twitch Type I Muscle Fiber take over.
Thus, the last few repetitions in a high repetition set is only working the Slow Twitch Type I Muscle Fiber, not the two Fast Twitch Muscle Fiber.
ATP Restoration
ATP (the fuel for Fast Twitch Muscle Fiber) can partially be restored to the muscles in a matter of seconds.
One research source determined that up to 50% of ATP is restored in 30 seconds. Dr Greg Haff's research demonstrated that close to 80% of ATP is restored in approximately 45 seconds.
Thus, Cluster Set Training Protocols work and develop the Fast Twitch Muscle Fiber; increase your Power, Speed and Strength.
Geoff has posted information regarding his use of Cluster Sets Training.
A Component of The Program
A key component with the use of Cluster Sets in the development of Power and or Speed is fatigue.
Each repetition need to be performed explosively.
Once your Power and/or Speed drop, that means your Fast Twitch Muscle Fiber have run out of gas, they are not working.
Continuing to perform an exercise once Power or Speed has dropped means you are working the Slow Twitch Muscle Fiber, which defeats the purpose of your training.
Thus, when Power or Speed drop in a Cluster Set, STOP.
Training Percentages For Power and Speed
This is another vital component for Power and Speed Training.
1) Power Training Percentages: 48 - 62% of your 1 Repetition Max (1 RM) for Traditional Movements like the Deadlift, Squat, Bench Press.
2) Speed Training Percentages: 10- 40%, with around 30% being the Sweet Spot for Traditional Movements like the Deadlift, Squat, Bench Press.
"10-15 seconds of touch and go DL's."
This allows for ATP Restoration, increasing your Power and Speed.
However, if you increase your rest periods for you Cluster Set to 30 seconds or a little longer, that will increase the weight/percentage of 1 Repetition Max that you are able to use; just a suggestion to consider.
Kenny Croxdale