“Super Set” training consists of performing two or three exercises continuously, without rest in between exercises, until all exercises have been performed. The normal 'between exercises' rest is taken before the next set of exercises is commenced. “Super Sets” can be as simple as two exercises linked together e.g. power clean & push press or they can consist of five or more exercises.

If attempting to improve body composition or muscular endurance, high repetitions (15-20 total repetitions/super set) and short 30 to 90 seconds rest should be employed. If an increase in strength is the objective, much lower repetitions (3 to 6 total repetitions/super set) and longer rests of 2 to 3 minutes with a corresponding increase in total training volume should be engaged.

“Super” Sets can be performed in one of two ways, both being very effective.

Using "super set one" below - perform one dead lift, then one stiff legged dead lift, then one power clean, then one front squat, then one push press - repeat this sequence five;times without rest
Using "super set two" below - perform five repetitions of dumbbell fly’s, then five repetitions of dumbbell press and then five repetitions of dumbbell pullovers.

Examples of “Super Sets”
Super set one

This sequence works well with both light-medium resistance for multiple repetitions (e.g. 3-5 repetitions per exercise) and heavy weights (1-2 repetitions per exercise). Expect a serious cardiovascular response when performing this sequence with higher repetitions!

Dead lift
Stiff legged dead lift
Power clean
Front squat
Push Press


Super set two

Supine dumbbell fly
Supine dumbbell press
Dumbbell pullover with two dumbbells


Super set three

Side lateral raise
Dumbbell upright row
Dumbbell curl into dumbbell press


Super set four

Start standing below a chin up bar (1), squat down until your hands are on the floor (2), jump your legs back into a press up position (3), perform a single press up, jump your legs back in, stand up and jump up to the chin up bar and perform a chin up. Use the jump to assist completion of the chin up as much as is necessary!

Burpee
Press up
Chin up


Super set five

Utilizing nothing more than a pair of light to medium dumbbells, this complex can be extremely demanding and should challenge even the fittest athlete’s conditioning.

Squat with dumbbells (eccentric phase)
Squat thrust (jump legs out)
Press up
Squat thrust (jump legs in)
Squat with dumbbell (concentric phase)
Curl & Press


Super set six

Perform 20 repetitions of each exercise (or whatever number of repetitions client can perform) with no pause between movements. Tempo should be “brisk” but still controlled.

1) Body weight squats to parallel (use step as guide but avoid touching it…)
2) High step-ups (box at just below knee height to put lead knee at 90 degrees)
3) Lunges
4) Reverse lunges (not shown – just step backwards into lunge, rather than forwards)
5) Squat jumps/split jumps (make sure you land on soft knees)


Finally

Super set training provides you with an excellent addition to regular training, which is fun to do, very productive and time efficient.

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