Now let’s use that for our first set to lay the foundations for the session, our trainee is doing Power Cleans from the floor and has a training max of 112.5 kg. Growing up on calculating percentages for rep loads, I have always worked around 80% for a set of 6, or thereabouts, so let’s say 77.5% – 82.5%. But how about we change the scene on each set within this training session and greatly increase the intensity loading possible with our basic 4 x 6. I like 4 x 6 as a good solid start point for a strength training program, and a block of just 4 x 6 can provide you with some good solid gains on the major compound movements. ![]() I have used clusters on many programs and have had good success on improving size and strength with certain players, but what my colleagues have suggested sounds an even better method to explore. Any errors in logic or calculation are mine entirely and should not reflect on these two guys. ![]() When is 4 x 6 not 4 x 6? My thanks to great friends and colleagues Damian Marsh and Luke Thornley for opening my eyes to this scenario. Thanks guys for your stimulus to write this up, I have tried it on a few guys here and with different movements at it works a treat, will definitely being using it with a few Crusaders players this off season and beyond, learning never stops, ash
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