Exploring the benefits of cluster sets, with Dr. Greg Haff

Feb 21, 2025

Dr. Greg Haff, a leading authority in strength and conditioning, shares his extensive expertise on cluster sets, a training method rediscovered since the 1940s. He discusses the unique benefits of varying rest intervals between reps, enhancing performance and recovery. Delving into different types of cluster sets, like traditional and wave loading, he emphasizes their applications in power development and managing fatigue. Practical research examples illustrate how these strategies can improve strength gains and even mental resilience for athletes.

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ANECDOTE

Greg Haff's Cluster Sets Origin

Greg Haff's introduction to cluster sets began with Mike Stone during his athlete training.
After his PhD, he and his wife conducted research that shaped his ongoing exploration of cluster sets' benefits.

INSIGHT

Cluster Sets Mechanism

Cluster sets insert short rests between repetitions or groups within a set, typically 10 to 45 seconds.
This allows lifters to maintain movement velocity and lift heavier weights with less velocity loss.

ADVICE

Choosing Cluster Set Variations

Choose cluster set variations based on desired outcomes like fatigue, power endurance, or technique.
Use individual reps with more rest for recovery, multiple reps for endurance, and consider ascending or undulating clusters for specific training effects.

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We know it is beneficial to rest between sets, but should you rest between reps? Cluster sets have been used since the 1940s, but there is still research being conducted to learn more about this unique training style. Dr. Greg Haff is a leader in this area both in researching and teaching the benefits of cluster sets. His experience with cluster sets began with Mike Stone while doing his own training as an athlete. After completing his PhD., he and his wife began doing research on cluster sets, and he has been exploring their benefits since that time. Dr. Haff has written about the topic in his own research as well as his book, Scientific Foundations and Practical Applications of Periodization, in his co-edited, Essentials of Strength Training and Conditioning, Fourth Edition, and as a contributor to NSCA's Developing Power, Second Edition.

Scientific Foundations and Practical Applications of Periodization https://ecs.page.link/LXe7K

Essentials of Strength Training and Conditioning, Fourth Edition https://ecs.page.link/X8euc

NSCA Developing Power, Second Edition https://ecs.page.link/eW9bG

Gregory Haff, PhD, CSCS, *D, FNSCA

Greg Haff is a professor of strength and conditioning and the course coordinator for the postgraduate degree in strength and conditioning at Edith Cowan University in Joondalup, Australia. He has published more than 240 articles, centering his research on performance effects in the areas of strength training methodologies, performance testing, training theory, and nutritional supplementation. Haff is a past president of the National Strength and Conditioning Association (NSCA) and a senior associate editor for the Journal of Strength and Conditioning Research. He was the United Kingdom Strength and Conditioning Association (UKSCA) Strength and Conditioning Coach of the Year for Education and Research and the 2011 NSCA William J. Kraemer Outstanding Sport Scientist Award winner. He is a Certified Strength and Conditioning Specialist with distinction (CSCS, *D), a UKSCA-Accredited Strength and Conditioning Coach (ASCC), and an accredited Australian Strength and Conditioning Association Level 2 Strength and Conditioning Coach. Additionally, Haff is a national-level weightlifting coach in the United States and Australia. He serves as a consultant for numerous sporting bodies, including teams in the Australian Football League, Australian Rugby Union, Australian Basketball Association, and National Football League.