Cluster sets are an advanced set structure that can help you optimize your athlete’s training by breaking an exercise into smaller subsets with rest periods in between. This method allows athletes to refine their form while increasing intensity and volume.
Follow the steps outlined in this video to begin building!
Step-by-Step Guide to Programming Cluster Sets
1. Create Your Training Block
Start by adding a new block in the Bridge builder.
Program your warm-up set or sets.
2. Configure Your Cluster Set
Write out the worksets in the desired cluster by clicking 'Add Exercise' and selecting the same exercise again.
3. Insert Rest Intervals
To create a cluster set, add “Rest” as a new exercise between subsets.
Reinsert the primary exercise into the same block after the rest interval.
4. Add Set-Level Rest as needed
To separate each completed cluster set, include a set-level rest period, as highlighted in Casey's demo.
This ensures proper recovery between clusters while maintaining overall structure.
5. Efficiently Replicate the Cluster Set
Use the Paste and Replace or Clone features to continue building out your block!
Still have questions? Reach out to our Support Team at support@bridgeathletic.com.