Analysis of training load and performance in designing smart bodyweight power training

The purpose of this study was to investigate the role of set structures in designing bodyweight power training (BWPT). Specifically, we compared the effects of Cluster set structure undulating variant (CSSUV) and Traditional set structure (TSS) on training load and performance during vertical jumping sessions. Sixteen active males participated in this study. We designed four training sessions that consisted of 144 countermovement jumps distributed into 12 sets, where number of repetitions varied for CSSUV sessions’, and for TSS sessions’ was fixed. In addition, both of the applied set structures included sessions with short (i.e., 60 seconds) and long rest periods (i.e., 120 seconds), while training volume was separately analysed for the first six sets (i.e., small volume) and last six sets (i.e., large volume). We calculated external load, internal load and performance variables. The obtained results suggest that CSSUV allows superior utilization of applied external load, reduction of internal load and overall higher performances that are maintained during entire training session compared to TSS. The present study provides important findings about advantages of CSSUV over TSS in terms of external load, internal load and performances during vertical jumping sessions, and therefore, it might be more suitable approach for designing BWPT.