Superset training in the water? You bet! Join Stephanie Thielen for Super Sets, an aquatic fitness instructor video that showcases four different ways to implement supersets in shallow water aqua classes. Superset training is a popular way to strength train by pairing exercises to target isolated muscles, opposing muscle groups and combinations of muscle groups. Help your class participants build strength with a superset approach to aquatic muscle conditioning.
What is a Superset?
The American College of Sports Medicine (ACSM) recommends strength protocols that include “straight sets.” A straight set is when you target a muscle with a series of repetitions of an exercise, followed by rest. Then you would do another set of that same exercise and repeat until you’ve completed all the sets for that exercise. Typically, you would then perform sets for another exercise that targets that same muscle or move on to an exercise that targets a different muscle. This process continues until you finish your workout. Superset training is different in that you perform one set of an exercise and then immediately perform a set of a different exercise, alternating back and forth between sets with little to no rest in between. Supersets can be used to target a specific muscle, opposing muscles or combinations of muscles. Stephanie provides more insights into supersets in the short video below.
Aquatic Fitness Class-at-a-Glance
Supersets includes a warm-up, cool down and four different types of supersets. The video does not include the use of equipment. The superset training instead utilizes the water’s resistance. However, you can use webbed gloves or Aqualogix drag equipment for extra resistance.
FOUR DIFFERENT SUPERSETS USED IN VIDEO
Isolated Muscle Group
A common type of superset is to perform two exercises that target the same muscle group, such as selecting two exercises that target the biceps. Supersets that target the same muscle group are known as or “agonist paired sets.” This type of superset is performed to bring a muscle to failure by maximizing the time a muscle is under tension. Doing so leads to muscle fatigue and helps breakdown muscle fibers, which is required for muscular hypertrophy or growth.
Opposite Muscle Group
Performing two exercises that target opposing muscle groups is referred to as “antagonist paired sets.” An example would be to select one exercise for quads and another exercise for hamstrings, or one exercise for biceps and another exercise for triceps. Combining exercises into a superset that targets opposing muscles helps promote muscular balance, meaning that muscles on both sides of a joint are equally strong. Muscular imbalance worsens over time and can lead to acute and chronic joint issues.
Varied Muscle Group Combinations
This type of superset is less structured and allows you to train the total body in a more time efficient manner by pairing up lower body, upper body and core exercises. Since you are combining unrelated muscle groups, it is better for beginners because there is less muscle fatigue than other types of supersets. Exercise selection is always important, but you really can’t go wrong with pairing upper body and lower body exercises. An effective superset would also involve pairing a core exercise with either an upper body or lower body movement.
Strength to Power Training
This superset takes your aquatic muscle conditioning to the next level by performing a strength exercise followed by a plyometric or power exercise. Getting stronger is great but being stronger and more powerful is even better. Explosive power is essential for many types of sports and physical activities. This type of superset involves doing a strength exercise for a specific muscle, followed by a power move, such as tuck jumps or plyo jacks.
Implementing effective strength training, such as supersets, will help our students get stronger, which is essential for performing activities of daily living (ADLs) and maintaining a quality of life. Fitmotivation extends gratitude to Stephanie for once again sharing her classes and her vast knowledge with subscribers. If you enjoyed this workout, be sure to check out Stephanie’s other Fitmotivation videos, including her popular Ready S.E.T. Go! Series, which features total body strength and endurance aquatic training.