Execution sequence
- Check the number of segments, repetitions in each and the intra-set pause duration.
- Perform the first segment, set the load down safely and take the assigned pause.
- Complete the remaining segments in order, then take the rest prescribed between complete sets.
Reading a program example
“2+2+2 with a specified intra-set pause” means three two-repetition segments in one set. This illustrates the structure only. Numeric examples without pause instructions are not complete prescriptions.
Important distinction
Both cluster sets and rest-pause can use short rests, but cluster repetition segments are planned from the outset and need not begin with an exhausting effort. Do not independently change their size.
Check before starting
- Distinguish intra-set rest from rest between complete sets.
- Ensure that setting down and picking up the load can be done safely.
- Ask before starting if pause duration or effort limits are missing.
Frequently asked questions
Does 2+2+2 mean three separate sets?
Within a prescribed cluster, it can mean three segments of one set. Set labels and pause instructions must clarify this.
Are cluster sets always taken to failure?
No. Segments and pauses are planned in advance, and absolute failure is not a required part of the definition.