Velocity Based Training and Cluster Set Application for the Back Squat

Background: Velocity based training has been proposed as a method of periodization through prescription of velocities rather than loads in training. However, specific velocity ranges have not been studied for each exercise. Cluster sets serve as a form of set in which intra-set rest periods are added for acute recovery periods. The purpose of the study was to determine correlations between loads and velocities in the back squat, as well as examine differences in velocities between cluster sets and traditional sets. Methods: Fourteen participants completed three sessions of the back squat, including a max test and two experimental sessions including sets under different loading conditions (67%, 80%, 85%). Results: Trivial to moderate correlations were found when comparing loads and velocities. Significant differences in recorded velocities by set type were only found at the 67% 1RM condition. Conclusion: Weak correlations at any load imply the need to individualize VBT programs.