Supersetting is one of my favourite methods of adding something just a little bit more fun to a training session or workout. The concept originates from the bodybuilding fraternity where the big boys try to overload an isolated muscle group and generate more damage and in time more growth.
I prefer to use this method to simply reduce rest time and ensure that more of the valuable time you do actually get to spend training is utilised effectively. Supersets can be done so many different ways. Traditionally you would combine 2 exercises that targeted the same body part or the reverse would be to target the agonist then the antagonist, such as biceps and triceps.
In this short video I have supersetted movement patterns. The first superset combines overhead pull pattern exercises with a power club (clubbell) and a steel bell. The second superset emphasises squatting movements with a flexi-bar and the big daddy, the large XCO!
Try the following:
Transverse shield cast to club woodchop – 2 reps each way and repeat
Split jump steel bell slams
Perform both exercises back to back for 3 x 16 reps with 45 secs rest between each superset.
Single leg hop with overhead flexi-bar
180 XCO jump
Perform both exercises back to back to the tune of 3 x 24 hops and 3 x 16 jumps with 45 secs rest between each superset.
This is a full on short session. Have fun!
Your comments are welcome. Do you have any favoured supersets?