Send us Fan Mail

Cluster training is often misunderstood as just another advanced method, but in reality, it’s a way to reorganize work to improve output, not just increase difficulty.

In this episode, we break down what clusters actually are, where they came from, and how they’ve evolved from early strength methods to modern performance training. More importantly, we explain how clusters change the structure of a set to allow for higher quality repetitions, better bar speed, and greater motor unit recruitment without simply adding more fatigue.

We walk through the different types of cluster structures, including basic, undulating, ascending, descending, and wave-based approaches, and explain how each can be used depending on the training goal.

We also cover how clusters apply across strength, power, and hypertrophy, and why their real value lies in improving the quality of work at a given load. From reducing fatigue in power training to increasing mechanical tension in hypertrophy work, clusters offer a more precise way to drive adaptation.

Finally, we discuss where clusters fit within a broader program, when they should be used, and why they are best reserved for more advanced trainees who can actually benefit from the increased complexity.

This episode is about understanding how to manipulate the set itself to get more from the same work.

Because better training isn’t always more work, it’s better structure.

0:00 Introduction

0:23 History of Clusters with Steph

4:17 First Use of the Word "Cluster" in Literature

12:10 Clusters Revived for Strength (Charles Poliquin Era)

12:43 The 5 Types of Cluster Sets

13:04 Basic Clusters (5 Singles)

14:45 Undulating Clusters

16:19 Clusters Are for Advanced Lifters

19:16 Using Clusters for Hypertrophy on Power Athletes

26:53 Pure Strength Clusters and Programming

27:55 Clusters for Power Training

40:35 Cluster Sets In Season

43:18 Rest Distribution vs. Clusters

45:07 Buffers into Accumulation Then Clusters in Intensification

50:29 Final Thoughts on Clusters

Stay Connected with KILO:

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan Mail

In this Rapid Fire Q&A, we cover a wide range of coaching questions, from Hatfield squats and chains to IMCA, hypertrophy programming, and strength ratios.

More importantly, we unpack the principles behind each decision. When to use variation versus repetition. How intent changes outcomes. Why movement patterns matter more than muscle groups. And how to adjust programming based on the individual in front of you.

This is a coaching conversation, not a list of tactics.

Stay Connected with KILO:

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.

Send us Fan Mail

Loading doesn’t stop at the session level. It has to be structured across phases, blocks, and entire training cycles.

In this episode, we break down how to apply loading over time. We define mesocycles, block structures, and macrocycles, and explain how volume and intensity should be distributed to drive specific training outcomes.

We cover ascending, descending, constant, step, peaking, and concentrated mesocycle loading, and when each approach should be used. We also discuss how these strategies fit into accumulation and intensification phases, and how different block models shape long-term development.

Finally, we zoom out to macrocycle planning, where loading is organized across months and years, not just weeks. This is where most coaches fall short, relying on reactive programming instead of structured progression.

This episode is about building a system, not just writing workouts.

Because progression isn’t random, it’s planned.

0:00 Introduction

0:43 What Is a Mesocycle

4:04 Ascending Mesocycle Loading

10:00 Descending Mesocycle Loading

11:22 Constant Loading

14:43 Step Loading

18:18 Peaking Load

21:15 Concentrated Loading

23:54 What Is a Block

24:21 Extensive Blocks

27:05 Intensive Blocks

27:23 Progressive Blocks

29:42 Macrocycle Loading

44:36 Loading for Power

44:52 Max Effort Lift

46:03 Speed Strength

48:47 Loading the Chin-Up

Stay Connected with KILO:

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.