Cluster training sets is an important stimulus for promoting gains in muscle power regardless of resistance training program design in older women

The purpose of study was to compare the effects of strength training (ST) and power training (PT) with a configuration of cluster training sets (CS) gains in muscle power, force, and velocity in older women. Each leg of 14 volunteers was randomly allocated into two groups: ST (n=14 legs) and PT (n=14 legs). Both groups performed a twice-weekly training, during 8 weeks. The ST performed three sets of four repetitions at 90% of one repetition maximum (1RM), 3s per muscle action. The PT performed three sets of six repetitions at 40% of 1RM, 3s of eccentric muscle action and, as fast and strongly as possible of concentric muscle action. Both groups performed 30 s interrepetition rest periods and 1.5-min rest interval between sets. Both groups increased thigh muscle cross-sectional area, maximal muscle strength (1RM), muscle power at 40% and 50% of 1RM and maximal muscle power (time effect, P