How Footballers Can Use Super-Sets Effectively In The Gym
You've probably trained using supersets before...they're extremely handy for both beginners and more advanced athletes in the gym (when used for the right reasons).
Not only will they make your session more time efficient, they can also add more of a metabolic conditioning element to your strength training. This makes the use of them highly suited to a footballer especially when wanting to increase work capacity whilst training strength.
It's important to note however, that if you're training for pure strength or even speed, it's wise to stick to your bigger rest periods and not implement a superset or even tri-set format.
The reason being...that rest time is vital for maximal effort, quality and the development of your strength or speed. This would be the wrong time to try and introduce a metabolic conditioning element to your training.
Now we've got that covered - I wanted to give you some ideas about the different types of supersets you can implement.
All too often I see people using them just as a tool to get more done in a shorter time period, which generally results in them being used without too much thought, just throwing random exercises together.
With that said, here's some ideas below for a more structured use of supersets:
- Agonistic - Bench press/ press up
- Antagonistic - Bench press/ pull up
- Upper to lower - Front squat/ pull up
- Pre-exhaust - Press up/ bench press
- Compound core - Back squat/ alekna
- Tri-set (lower, upper, core) - Front Squat/ pull up / alekna
Those are just some basic examples above, in practice you can replace these exercises with similar alternatives that provide the same type of combination.
The use of an agonistic or pre-exhaust type superset for example can be great for making gains in muscular size, however you must be smart. Doing this at the wrong time could cause unnecessary soreness which could go onto hinder performance on the pitch.
In case you're wondering what an Alekna is, it's a fancy word for the following core exercise:
- Lie flat on your back
- Bring your knees up so that they are at 90 degrees, heels also off the ground
- Extend your arms upwards so that they are parrallel with your thighs
- At the same time, straighten your legs to hover just above the ground and move your arms back to reach above your head
- You'll then be in a flat position lying on the ground with your arms and legs extended but hovering
- Return to the starting position and repeat