Lift, stop, rest, repeat: the potential of ‘cluster sets’ as interval resistance exercise for COPD

Exercise training is often a focus of clinical rehabilitation programmes aimed at improving patient health and function and decreasing mortality rate. Demonstrated benefits extend across a plethora of chronic conditions including chronic obstructive pulmonary disorder (COPD). Briefly, COPD is a progressive chronic inflammatory lung disease typically resulting from long‐term exposure to irritants (e.g. smoking) causing respiratory issues. Disease progression is often accompanied by peripheral muscle discomfort, weakness and dysfunction. Intolerable dyspnoea sensations are also common during exercise. Subsequently, exercise tolerance and health‐related quality of life are severely reduced in COPD patients leading to morbidity and ultimately mortality. As such, exercise training is an important tool in pulmonary rehabilitation, symptomatic control, attenuation of adverse health consequences and to improve patient function. However, optimal exercise programming strategies producing favourable acute responses and chronic adaptations in COPD, and across many exercise rehabilitation settings, are the subject of ongoing debate and exploration. Indeed, even within exercise modalities alterations in work intensity, rest and structure (e.g. continuous efforts versus high‐intensity intervals) are continually being trialled

Lift, stop, rest, repeat: the potential of ‘cluster sets’ as interval resistance exercise for COPD

Exercise training is often a focus of clinical rehabilitation programmes aimed at improving patient health and function and decreasing mortality rate. Demonstrated benefits extend across a plethora of chronic conditions including chronic obstructive pulmonary disorder (COPD). Briefly, COPD is a progressive chronic inflammatory lung disease typically resulting from long‐term exposure to irritants (e.g. smoking) causing respiratory issues. Disease progression is often accompanied by peripheral muscle discomfort, weakness and dysfunction. Intolerable dyspnoea sensations are also common during exercise. Subsequently, exercise tolerance and health‐related quality of life are severely reduced in COPD patients leading to morbidity and ultimately mortality. As such, exercise training is an important tool in pulmonary rehabilitation, symptomatic control, attenuation of adverse health consequences and to improve patient function. However, optimal exercise programming strategies producing favourable acute responses and chronic adaptations in COPD, and across many exercise rehabilitation settings, are the subject of ongoing debate and exploration. Indeed, even within exercise modalities alterations in work intensity, rest and structure (e.g. continuous efforts versus high‐intensity intervals) are continually being trialled

Global challenges of being a strength athlete during a pandemic: Impacts and sports-specific training considerations and recommendations

The ongoing global pandemic brought about by Coronavirus II (SARS-Cov-2 or COVID-19) has caused an ongoing cessation of sporting competitions and training facility closures. This is a fundamental challenge for amateur and elite sporting professionals. Although recommendations have been provided for team-sport athletes to maintain general and sport-specific conditioning, these methods are often not optimal for strength athletes (i.e., powerlifting (PL) and weightlifting (WL)) due to the unique and narrow set of performance requirements posed by these sports. The purpose of this review is to provide evidence-based information and recommendations and highlight potential strategies and approaches that may be used by strength (PL and WL) athletes during the current global crisis. Collectively, we provide evidence from resistance training literature regarding the loss of muscle strength, power and mass, minimum training frequencies required to attenuate such losses and training re-adaptation. Additionally, we suggest that time off training and competition caused by ongoing restrictions may be used for other purposes, such as overcoming injury and improving movement quality and/or mobility, goal setting, psychological development and emphasizing strength sports for health. These suggestions are intended to be useful for coaches, strength athletes and organizations where existing training strategies and recommendations are not suitable or no longer feasible

Acute neurophysiological responses to resistance-training: an investigation into super-compensation theory

Resistance training causes an acute increase in corticospinal excitability in an attempt to attenuate peripheral fatigue, providing evidence that central mechanisms do not limit performance. The results also show a shortened time-course of neurophysiological fatigue and recovery than previously suggested by super-compensation theory.<br /

Neuromuscular adaptations to different set configurations during a periodized power training block in elite junior Judokas

Although the impacts of traditional sets (TS) versus cluster (CL) sets resistance training have been broadly explored among recreationally trained populations, no studies have previously compared these set configurations among elite Judokas. Twenty-two elite male and female Judokas (age = 17.5 ± 1.2 years) performed identical periodized 4-week hypertrophy and strength blocks (8 weeks in total). Following this, for the final 4-week power training block, the cohort was separated into either TS (n = 11) or CL (n = 11) set structures. CL were prescribed by including 45-second intra-set rest every two repetitions. One-repetition maximum (1RM) and peak barbell velocities of the back squat and bench press, and countermovement (CMJ) jump height were assessed before and following each 4-week mesocycle. Significant strength and power improvements were observed after the 4-week hypertrophy training block (1RM bench press = Δ 3.82 kg, ES [95 % CI] = 1.34 [0.76, 1.93], p \u3c 0.001; 1RM squat = Δ 4.71 kg, ES = 0.52 [0.07, 0.96], p = 0.024; CMJ height = Δ 0.54 cm, ES = 0.62 [0.16, 1.07], p = 0.008) and after the 4-week maximal strength training block (1RM bench press = Δ 1.5 kg, ES = 0.68 [0.21, 1.41], p = 0.004; 1RM squat = Δ 5.47 kg, ES = 0.61 [0.15, 1.06], p = 0.010; CMJ height = Δ 0.45 cm, ES = 0.71 [0.23, 1.17], p = 0.003). However, no time × group differences were observed between the TS and CL groups following the 4-week power training block. Though traditional periodized resistance training improved neuromuscular qualities of elite junior Judokas, no between-group neuromuscular differences using either TS or CL suggests that both methods may be used as part of periodized training programs

Factors affecting powerlifting performance: an analysis of age- and weight-based determinants of relative strength

Powerlifting (PL) is characterised by the ability to generate maximal force. However, an understanding of the factors affecting strength in PL athletes is poorly understood. Therefore, competition data were analysed from 1368 individuals during 2017. Relative strength was compared for the squat (SQ), bench press (BP) and deadlift (DL) between age groups (Sub-junior [SJ], Junior [JU], Open [OP], and Masters’ I-IV [M1-M4]), weight classes (females; 47 kg, 52 kg, 57 kg, 63 kg, 72 kg, 84 kg and + 84 kg and males; 59 kg, 66 kg, 74 kg, 83 kg, 93 kg, 105 kg, 120 kg, + 120 kg) and between sexes. The results showed that relative strength was greater for males across all lifts (P \u3c 0.001). Relative strength tended to decrease with increasing body mass for males (SQ, BP and DL: P \u3c 0.001, R2 = 0.9306–0.9763) and females (SQ, BP and DL: P \u3c 0.001, R2 = 0.9485–0.9802), and with increasing age for males (SQ, BP and DL: P \u3c 0.001, R2 = 0.4742–0.6729), and females (SQ: P \u3c 0.001, BP: P = 0.002 and DL: P = 0.001, R2 = 0.0844–0.3705), respectively. The findings offer important information regarding factors that affect strength performance in athletes. Coaches should consider the factors influencing strength when developing resistance training programmes or in longer term athletic development for powerlifters and other strength based sports

Long-term strength adaptation: A 15-year analysis of powerlifting athletes

Strength is a fundamental component of athletic performance and development. This investigation examined the long-term strength development of powerlifting (PL) athletes. The rate of strength gain/day was assessed in 1897 PL athletes (F = 626, M = 1,271) over a 15-year period (2003–2018). Independent T-tests explored sex differences in baseline absolute (kg) and relative strength (kg·body mass−1 [bm]) recorded from the first competition, and strength gain/day (kg·d−1). Analyses based on initial strength quartiles were conducted using one-way analysis of variances with significance set at p \u3c 0.05. Bivariate correlational analysis tested for relationships between strength gain/day and baseline strength, the number of competitions, and mean days between competitions. Males had greater absolute (M: 513.3 ± 99.8 kg, F: 289.4 ± 55.7 kg, p \u3c 0.001) and relative (M: 5.89 ± 1.04 kg·bm−1, F: 4.27 ± 0.85 kg·bm−1, p \u3c 0.001) strength at baseline. Overall, strength gain/day (F: 0.12 ± 0.69 kg·d−1, M: 0.15 ± 0.44 kg·d−1, p = 0.318) was similar between sexes. However, the strongest males showed a lower rate of strength improvement (0.102 kg·d−1) compared with least strong males (0.211 kg·d−1), p = 0.010. No differences were observed across quartiles for females. Correlational analyses revealed significant but weak negative relationships between strength gain/day and the mean days between competitions for females (r2 = −0.120, p = 0.003) and males (r2 = −0.190, p \u3c 0.001). Similar relationships were observed for baseline strength (r2 = −0.073, p = 0.009) and the number of competitions (r2 = −0.111, p \u3c 0.001) for males. The results suggest similar strength adaptation between sexes. The strongest males improve more slowly, possibly due to a ceiling effect. Collectively, the findings provide novel evidence of real-world long-term strength adaptations that may be particularly useful to understand athlete development, to aid periodized programming, and to benchmark strength over time

The acute neuromuscular responses to cluster set resistance training: A systematic review and meta-analysis

Background: Cluster sets (CSs) are a popular resistance training (RT) strategy categorised by short rest periods implemented between single or groups of repetitions. However, evidence supporting the effectiveness of CSs on acute intra-session neuromuscular performance is still equivocal. Objective: The objective of this investigation was to determine the efficacy of a single session of CSs to attenuate losses in force, velocity and power compared to traditional set (TS) training. Methods: Screening consisted of a systematic search of EMBASE, Google Scholar, PubMed, Scopus and SPORTDiscus. Inclusion criteria were (1) measured one or more of mean/peak force, velocity or power; (2) implemented CSs in comparison to TSs; (3) an acute design, or part thereof; and (4) published in an English-language, peer-reviewed journal. Raw data (mean ± standard deviation) were extracted from included studies and converted into standardised mean differences (SMDs) and ± 95% confidence intervals (CIs). Results: Twenty-five studies were used to calculate SMD ± 95% CI. Peak (SMD = 0.815, 95% CI 0.105–1.524, p = 0.024) and mean (SMD = 0.863, 95% CI 0.319–1.406, p = 0.002) velocity, peak (SMD = 0.356, 95% CI 0.057–0.655, p = 0.019) and mean (SMD = 0.692, 95% CI 0.395–0.990, p \u3c 0.001) power, and peak force (SMD = 0.306, 95% CI − 0.028 to 0.584, p = 0.031) favoured CS. Subgroup analyses demonstrated an overall effect for CS across loads (SMD = 0.702, 95% CI 0.548–0.856, p \u3c 0.001), included exercises (SMD = 0.664, 95% CI 0.413–0.916, p \u3c 0.001), experience levels (SMD = 0.790, 95% CI 0.500–1.080, p \u3c 0.001) and CS structures (SMD = 0.731, 95% CI 0.567–0.894, p \u3c 0.001) with no difference within subgroups. Conclusion: CSs are a useful strategy to attenuate the loss in velocity, power and peak force during RT and should be used to maintain neuromuscular performance, especially when kinetic outcomes are emphasised. However, it remains unclear if the benefits translate to improved performance across all RT exercises, between sexes and across the lifespan

The acute neuromuscular responses to cluster set resistance training: A systematic review and meta-analysis

Background: Cluster sets (CSs) are a popular resistance training (RT) strategy categorised by short rest periods implemented between single or groups of repetitions. However, evidence supporting the effectiveness of CSs on acute intra-session neuromuscular performance is still equivocal. Objective: The objective of this investigation was to determine the efficacy of a single session of CSs to attenuate losses in force, velocity and power compared to traditional set (TS) training. Methods: Screening consisted of a systematic search of EMBASE, Google Scholar, PubMed, Scopus and SPORTDiscus. Inclusion criteria were (1) measured one or more of mean/peak force, velocity or power; (2) implemented CSs in comparison to TSs; (3) an acute design, or part thereof; and (4) published in an English-language, peer-reviewed journal. Raw data (mean ± standard deviation) were extracted from included studies and converted into standardised mean differences (SMDs) and ± 95% confidence intervals (CIs). Results: Twenty-five studies were used to calculate SMD ± 95% CI. Peak (SMD = 0.815, 95% CI 0.105–1.524, p = 0.024) and mean (SMD = 0.863, 95% CI 0.319–1.406, p = 0.002) velocity, peak (SMD = 0.356, 95% CI 0.057–0.655, p = 0.019) and mean (SMD = 0.692, 95% CI 0.395–0.990, p \u3c 0.001) power, and peak force (SMD = 0.306, 95% CI − 0.028 to 0.584, p = 0.031) favoured CS. Subgroup analyses demonstrated an overall effect for CS across loads (SMD = 0.702, 95% CI 0.548–0.856, p \u3c 0.001), included exercises (SMD = 0.664, 95% CI 0.413–0.916, p \u3c 0.001), experience levels (SMD = 0.790, 95% CI 0.500–1.080, p \u3c 0.001) and CS structures (SMD = 0.731, 95% CI 0.567–0.894, p \u3c 0.001) with no difference within subgroups. Conclusion: CSs are a useful strategy to attenuate the loss in velocity, power and peak force during RT and should be used to maintain neuromuscular performance, especially when kinetic outcomes are emphasised. However, it remains unclear if the benefits translate to improved performance across all RT exercises, between sexes and across the lifespan

Absolute and Relative Strength, Power and Physiological Characteristics of Indian Junior National-Level Judokas

The physical qualities that underpin successful junior judokas requires continuing investigation. We investigated the physical and physiological characteristics of junior national level judokas. We tested 25 (15 male, 10 female) Indian judokas for absolute and relative strength (back-squat and bench-press one-repetition maximum (1RM) as well as isometric handgrip), aerobic (RAMP test) and lower-body anaerobic power (Wingate 6-s sprint and countermovement jump), change-of-direction (5-0-5 test) and speed (30 m sprint). Athletes were grouped according to national-level competition placing (gold-medal winners (GM; n = 8), all medal winners (MW; n = 13), non-medallists (NM; n = 12), and NM plus silver and bronze; all others (AO; n = 17)). Stepwise discriminant function analysis determined characteristics likely to predict successful performance. Independent t-tests and effect size (Hedge’s g) analyses were performed between groups. GM demonstrated greater lower-body absolute (20.0%; g = 0.87, p = 0.046) and relative 1RM strength (21.0%; g = 0.87, p = 0.047), and greater lower-body absolute (25.4%; g=1.32, p=0.004) and relative (27.3%; g = 1.27, p = 0.005) anaerobic power compared to AO. Furthermore, anaerobic power can correctly predict 76.5% and 62.5% of AO and GM athletes, respectively. No differences were observed between MW and NM groups. The results suggest the importance of lower-body strength and power for junior national-level judokas and provides information for professionals working with these athletes