top of page

Unlocking Strength and Density: Block 6 - Cluster Set Training Protocol

  • Thomas Sobotor
  • Jun 1
  • 2 min read

This block we will dig into cluster set training—a powerful method used by elite athletes and built around the foundational principles taught by strength legend Charles Poliquin.


This workout merges Poliquin-style cluster sets with stability-driven hypertrophy work, functional core training, and metabolic finishers to deliver a comprehensive, performance-oriented session.


Main Lift Protocol: (A-Series) Cluster Sets




This is where the heavy lifting happens—literally. The A-series is made up of two exercises structured with intra-set rest periods to allow heavier training loads and better neurological efficiency.


A1: Strength Cluster Set (3-3-3 Reps)

  • 3 mini-sets of 3 reps

  • Rest 10–15 seconds between each mini-set

  • 1 full cluster = 9 total reps

  • High load (~85–90% 1RM)

  • Go directly to A2 when complete


A2: Volume Cluster Set (6-6-6 Reps)

  • 3 mini-sets of 6 reps

  • Rest 10–15 seconds between each mini-set

  • Moderate load (~65–75% 1RM)

  • Designed to increase total volume and time under tension


Rest 2–3 minutes after A2. Complete three total rounds of the A1/A2 pairing.


Supplemental & Accessory Circuit: Stability + Functionality




After you've hit your big lifts, it's time to build muscular balance, hypertrophy, and athletic function. You'll rotate through four Series B - Series C pairings, moving directly from a Supplemental (B-series) to an Accessory (C-series) exercise with limited rest between.


Supplemental (B-Series): Hypertrophy + Stability Focus


These exercises emphasize joint stability, unilateral control, and hypertrophy.

Examples:

  • Overhead Presses

  • Push Ups

  • KB Swings

  • RDL's

  • Bridges

  • Dips


Accessory (C-Series): Core


These target core strength, movement control, and functional integrity.

Examples:

  • Loaded Carries

  • Anti Rotational Exercises (Planks, Paloff, etc.)

  • Core Stability, control and strength movements (Dead Bugs, Sit Ups, Chops)


Move through this B → C sequence continuously until you've completed all pairings once. Then move to the Finisher.


Finisher: Engine & Grit



To close the session, hit a high-intensity finisher designed to condition your energy systems and push your mental edge. Choose one of the following per round:

  • Sprint – 100m

  • Row or Ski Erg – 200m sprint pace

  • Jump Rope – 100 Jumps under 60 seconds

  • Sled Drags – Heavy drag, 20–30 yards down and back


After the finisher, rest 1–2 minutes, then repeat the full B-C circuit + finisher for three total rounds.


Training Flow Recap


  1. Main Lift – Cluster Sets

    • A1: 3x(3-3-3)

    • A2: 3x(6-6-6)

    • Rest 2–3 minutes between full A1/A2 sets (3 rounds total)

  2. Supplemental & Accessory Circuit

    • B1 → C1 → B2 → C2 → B3 → C3 → B4 → C4

    • Complete once

  3. Finisher (Pick One Per Round)

    • Sprint, Row/Ski Erg, Jump Rope, or Sled Drag

    • Rest and repeat the entire circuit + finisher 3 total rounds


Why This Program Works


This training structure combines:

  • High-load neural demand (via clusters)

  • Hypertrophy and stabilizer activation (via supplemental B-series)

  • Core and functional development (via accessory C-series)

  • Energy system conditioning (via finishers)


By blending intensity, structure, and movement variety, we're not just building strength—we're building a resilient, athletic, and powerful body.

 
 
bottom of page