Yes, you have an athletic goal but you also want the athletic body that comes with the process! It is no surprise that the ESPN Body Issue captivates millions of viewers each year. The bodies of athletes are mesmerizing for what they can do and how they look.
As a coach, I am worried about helping your body move more freely, minimizing pain, and managing injury risks. From there, I aim to help you achieve a new level of performance measures (ex. strength, hydrogen ion buffering, power, etc.). With these newly developed levels of performance, you can go out and accomplish new feats or better performances in your goal endeavors.
While I do not specifically worry about body composition or weight changes, many of the athletes I work with report positive changes in this category (ex. decreased % body fat, weight loss, inches loss, muscle gain). How does this happen if it is not something I spend a lot of time focusing on? What can you learn from this and apply to your training?
Supersets.. Not Just for Bodybuilders
You might be familar with this form of training from reading an old bodybuilding magazine as a kid. Maybe you have utilized this method since you wanted to gain muscle. Maybe you steered clear of this method due to a fear of bulking up.
I'm here to tell you that when a superset is used effectively, it is a great tool to help you improve your athletic perrformance and build your own athlete body. Put the bodybuilding supersets you might be thinking of aside, and hear me out on these tips to maximize your performance and your athlete body.
Wait, what is a superset you ask?
A superset is a form of exercise where you alternate back and fourth between two movements instead of completing all sets of one movement before moving on to the second movement.
Let's look at this fairly common superset format, the Low/High Superset. This involves picking one lower body and one upper body movement. Instead of completing all of your scheduled sets for one movement and then moving on to the next, you're going to alternate back and fourth. Let's use a squat and a push-up for this example. Pick one of the squat variations and one of the push-up variations below. I picked examples that use a wide range of equipment, from barbell to bodyweight.
Now that you have your two exercises picked, the next step is to select a repetition and rest scheme. Each scheme will feel different depending on the exercise variation and load you are using. These are just a few of the many repetition and rest schemes you can utilize. For the metabolic component, I would recommend keeping the rest interval at less than 1.5 minutes.
In terms of sets, start with three sets and then try to progress to five sets as your fitness improves. You can also adjust other variables like weight utilized, pacing/pauses, and more. The combinations are endless!
WHy does this work?
There are three main reasons why this method works.
With everything, certain combinations do not work as well. Here are some examples of things to avoid unless you are using them for specific purposes.
You have a few options to make the most out of your newfound understanding of supersets.
1) Start implementing supersets today, even if it is a bodyweight varation.Now that you see how simple it is to maximize these benefits, get after it! Pick a lower body movement and and an upper body movement and let it rip. Remember to make quality form your higest priority. Low quality form in the gym means low quality form in your athletic endeavor.
2) Optimize your training even further by becoming a custom training client!
One of the best steps you can take in achieving your health, fitness, and performance goals is to train with a program that is specifically geared towards your strengths, weaknesses, and goals. With the Lifelong Athlete, you can access this completely remotely! I work with athletes from around the globe to provide an available custom experience that fits their lives.
It is at quite the savings too! For the amount of sessions that you get access to, you would be looking at $800 to $1000+ a month if we were doing it in-person. With the use of the TrainHeroic app platform, I can obtain real-time data and make sure that you have the highest quality training when you need it!
Want to explore this option? Complete my performance questionnaire. From there, I will send you our performance assessment and share a breakdown of how I can help you. These first two steps are free of charge and do not result in a commitment of any kind.
3) Join a community of like-minded individuals and get the support you need!
Don't want the fully custom experience but need a resource to keep you on the right track? Explore our Lifelong Athlete Membership to unlock access to two levels of programming. Interact with teammates on a similar path as you and kick your progress into overdrive!
Right now, I am spotting your first 30-days for free as part of our membership.
I have to give a huge shoutout to Mike Robertson of IFAST for helping shape my understanding of supersets. Mike is a magician at this style of training and has helped many coaches, like myself, bring these powerful training formats out of the bodybuilding box and into many realms of performance.
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