# 38 Clusters, RIR, and VBT

Page: https://stenobird.com/podcast/high-performance-physiology-7551881/38-clusters-rir-and-vbt
Text version: https://stenobird.com/podcast/high-performance-physiology-7551881/38-clusters-rir-and-vbt.md
Podcast: [High Performance Physiology](https://stenobird.com/podcast/high-performance-physiology-7551881)
Published: 2026-09-12T12:14:51+00:00
Episode link: https://share.transistor.fm/s/70097d02
Audio file: https://media.transistor.fm/70097d02/0224424b.mp3
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JSON: https://stenobird.com/v1/public/podcasts/high-performance-physiology-7551881/episodes/38-clusters-rir-and-vbt
Duration seconds: 2335

## Resource

In this episode, Chris and Rob first describe how clusters, repetitions in reserve (RIR), and velocity-based training (VBT) work from a physiological perspective. Secondly, they talk about how to make use of these techniques in practice during strength training programs.

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## Transcript

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