training with timed singles.
Cluster Set Training
Training with Rest Periods (15-60 seconds) between each repetition or a certain number of repetition in a Set (1- 5) is Cluster Set Training: "Inter-Repetition Rest: The passive rest time period between each repetition."
Doing so allows for greater Force Production (Maximum Strength and/or Power) dependent on the Percentage of the Load.
Power Training Percentages
1) Olympic Movements and Kettlebell Swings
These movement are Power Movements.
a) Olympic Movements
Loads of 70-80% are shown to elicit that greatest amount of Power.
b) Kettlebell Swings
Research data shows the Kettlebell Loads of around one-third to close to body weight develops Power Output.
2) Traditional Exercises
Research has demonstrted that with Traditional Exercise such as Squats, Pressing, Deadlifts, etc that Power is most effective developed iwth Load that are 48-62% of a 1 Repetion Max.
ATP Muscle Restoration
Maxium Strength, Power and Speed primarily utilize ATP (The Phosphagen Energy System).
ATP is pretty much depleted in 10 seconds.
Once ATP is depleted, Maximum Strength, Power and Speed drop like a rock.
When that occurs, your technique in the movement deteriorates due to Muscle Fatigue.
It become a hydrid movement; poor technique is developed.
Also, the Muscle Firing Sequence is modified. It become a different exercise.
I've put a particular weight on the bar then done a single DL every :45 or OTM until it felt like I wasn't recovering sufficiently, and then I stopped.
The Solution
As per Steve, once recovery falters, Technique is altered (Poor Technique) occurs. Stop!
Secondly, the Fast Twitch Type IIa and/or the "Super" Fast Twitch Type IIb/x Muscle Fiber (Maximum Strength and Power Fiber) are no longer being trained nor deveped.
Technique Training
Research shows that Cluster Sets with up to 90% of 1 Repetition Max are the most effective for Technique Development.
Due to the heavier loading, the the maximum Cluster Set Rest Period need to be taken.
Once Techinque in the Movement, Stop!
Inter-Repetition Rest
By resting between singles or multiple repetitions in a set, ATP Muscle Restoration occurs.
This ensure each Retition Maximizes Force Production and maintaines Technique.
Rest Periods
1) 30 Seconds Between Cluster Reps
Research show that approximatelty Muscle ATP Restoration is around 50%.
2) 45 Seconds Between Custer Reps
Research show that almost 80% of Muscle ATP Restoration take place.
