Join Stephanie Thielen for a shallow water workout that adapts the principles of superset training to the pool. Superset training is a popular way to strength train in the gym. Achieve fitness results and get stronger by pairing together exercises that target an isolated muscle group, opposing muscle groups, or different combinations of muscle groups. Equipment is not used in this water exercise video, however webbed gloves or Aqualogix drag equipment can be used.
What is a Superset?
Typical strength training programs, like those recommended by the American College of sports Medicine (ACSM) include strength protocols called “straight sets.” A straight set is when you perform a series of repetitions of an exercise, known as a “set,” followed by rest. Then you would do another set of that exercise and repeat until you’ve finished all your sets for that exercise. This process is then repeated with more exercises until you finish your workout. In a superset, you perform one set of an exercise and then immediately perform a set of a different exercise, alternating back and forth with little to no rest in between. You can do supersets to target a specific muscle, opposing muscles or other combinations of muscles. Watch Stephanie talk more about supersets in the video below.
Pool Workout-at-Glance
Supersets is 48 minutes in length and includes a warm-up, cool down and four supersets. Equipment is not used in this video, however you can use webbed gloves or Aqualogix drag equipment for extra resistance. Below, read more about the four supersets included in this video.
FOUR SUPERSETS
1. Same Muscle Group Super Set
This is a back-to-back sequence that involves performing two exercises that target the same muscle group, such as selecting two exercises that target the biceps. This type of superset is done to maximize the time a muscle is under tension, leading to muscle fatigue and cellular breakdown without needing heavier weights. Cellular breakdown is required for muscular hypertrophy (growth).
2. Opposing Muscle Group Superset
This is a back-to-back sequence that involves performing two exercises that target opposing muscle groups, such as doing one exercise for chest and another exercise for back, or one exercise for biceps and another exercise from triceps. This type of superset helps promote muscular balance, meaning that muscles on both sides of a joint are equally strong. Muscular imbalance can cause acute and chronic injures.
3. Muscle Group Combinations Superset
This is the least taxing of all the supersets because you are working two completely unrelated muscle groups. This superset is great for when you need a total body workout in a more time efficient manner. It is also good for beginners as the muscle fatigue and overload is less than other types of supersets. While you should always be thoughtful of exercise selection, you can’t go wrong with choosing one upper body exercise and one lower body exercise. You can also do like the video shows, a lower body exercise and a core exercise.
4. Strength to Power Supersets
Being strong is great but being strong and powerful is even better. This superset takes your water workout to the next level by performing a strength exercise followed by a plyometric or power exercise to train for explosive power. Explosive power is crucial for many types of sports and physical activities. For example, in this superset you would do a strength exercise for the muscle group of your choices, followed by a propulsion move that take the feet off the pool floor. Plyometric moves are higher impact, but can be performed much more safely in the water thanks to buoyant forces.
Maintaining muscular strength is crucial for performing activities of daily living (ADLs) and maintaining quality of life. Getting stronger and staying strong in the pool has the added benefit of training in the water’s resistance with minimal joint impact. Poolfit extends a big thank you to Stephanie for once again sharing her knowledge and passion with subscribers. If you enjoyed this workout, be sure to check out Stephanie’s other Poolfit videos, including her Ready S.E.T. Go! Series, which features total body muscle conditioning in the pool.
