Beyond Traditional Sets: A Longitudinal Comparison of Cluster and Superset Strength Training in Male Basketball Players.

This randomised study compared mid-term effects of supersets (SS) and cluster sets (CL) on neuromuscular performance in amateur male basketball players. Thirty participants were allocated to SS (n = 15) or CL (n = 15) and completed a 6-week full-body resistance training program. Both groups trained squat (SQ) and bench press (BP) with matched volume (18 repetitions per exercise per session) and intensity (75% 1RM). SS alternated SQ and BP with 1-min between exercises and 3-min between supersets; CL inserted 30-s intra-set rests every two reps, used 3-min between sets, and completed all SQ before BP. Pre- and post-tests assessed countermovement jump (CMJ) height, medicine-ball throw (MBT) distance, and load - velocity (L - v) parameters - load-axis intercept (L0), velocity-axis intercept (v0), and area under the L - v relationship line (Aline) - for SQ and BP. Time effects showed significant improvements in CMJ, MBT, L0, and Aline in both groups, whereas v0 did not change (p ≥ 0.627). No time×group interactions were detected (p ≥ 0.085). Between-group differences were trivial, with small non-significant effects favouring SS for SQ v0 (ES = 0.44) and CL for BP Aline (ES = 0.28). Supersets achieved comparable adaptations with substantially shorter rest time (9 vs. 23 min), supporting their use as a time-efficient training strategy.