Hey Ash,

Just a quick 1. I’m about to go into a 5,4,3,2,1 x 4 program, my current upper body program is 3 x push/pull supersets done twice per week. Is this type of program fine for supersets or should I seperate the exercises?



Hi Lloyd, although quite demanding if doing supersets it is quite productive at the same time, we have used the method in super set style, you may want to start with 2 or 3 sets initially to get the hang of the intensity, go well and let me know how you go,




G’day Lloyd

Just as another idea, I like to use a back off set with my players when using the 5,4,3,2,1 cluster method. This would involve just repping out with as many reps as you can on your last set with the weight that you used in the cluster. Having spoken to Ash I know that he uses slighltly higher percentages than me but with longer rests between clusters. I use about 10 sec rests with a weight that you could perform approx 10 reps with. In your back off set if you are getting more than 10 reps than you went too light in your cluster sets. With Ash’s method you may only get out 6-8 reps.




Ashley Jones

Ashley Jones specialist in the physical preparation of rugby athletes. He has worked with professional sports teams that include Sydney Kings, Newcastle Knights, Parramatta Eels, Northern Eagles, Crusaders, New Zealand All Blacks, and Australian Wallabies. Irish by Ancestry, Australian by Birth, Japanese by Accident and a Kiwi by Choice.

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