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welcome to the P I see P level 1 technical section in this section we will cover the different training methods you could use with your clients or athletes the training methods we will look at today are cluster training German volume training advanced German volume training during body composition 6 12 25 cluster training cluster training the goal of this is to increase the volume of high-intensity contractions per training units so it's about 90% plus of your intensity in workouts the advantage of cluster training is to increase time of detention for high threshold motor units it's a higher force and lower velocity repetition the optimal intensity that is very important is 90% the optimal volume is 25 total reps this will be 5 sets of 5 intermittent singles so classic training that 90% of your 1rm that's the optimal intensity it's a 5 sets of 5 intermittent singles the intra set rest is 10 to 15 seconds so after each reps of each sets you can take a pause of 10 to 15 seconds a total volume is 25 reps on a conventional training at a same intensity 90% you will do six sets of three continuous reps your total volume will be 18 reps only so the cluster training it allows you to work at a higher intensity for more volume so more reps which is difficult but with this system it works really really well like I said the interest set rest interval as a function of that's your 10 to 15 seconds of your fiber makeup your choice of exercise and level of strength this means that if you're a fast rich person you will need your 15 seconds rest not 2015 if you're a slow twitch fiber person you could probably get away with 10 seconds rest not 5 it's 10 that's the minimum you can go to 15 seconds if you want it's not a problem but that interests at rest is 10 to 15 seconds no more than 15 and no less than 10 if you start changing this is no more a classic training the minimum intensity that you will use for this type of training is 87 percent not 70 not 75 not 67 its 87 percent you will use this probably at the start of the cycle only meaning the first time you do just type of program you're probably going to use 87 percent intensity load just to get used the movement and so on after that the second workout you will probably be at around 90% we do cluster training success is paramount you increase the volume slowly and the load is increased only when all sets and all reps are completed force reps or spotting is there only to save somebody's life it's not a training tool so if you have to spot this person that I mean that set is over so in other words when I do my cluster training I have 5...