Supersetting is a commonly used tool in strength training. Doug Scott teaches his high-school athletes to forego supersets while performing compound movements such as the deadlift, which is strenuous all on its own. This could be a good way to get kids comfortable with the deadlift initially, ensuring that they are performing one movement correctly before adding in more stressors for them to deal with. Here at SMARTER Team Training we utilize the superset tool in a few different ways to help improve our strength and conditioning sessions.

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There are often many neglected areas, or weak links, in young athletes. Weak links such as the neck, hips, rotator cuff, lower back, or whatever other muscle group may be lagging in comparison to the rest. Often times it can be organizationally challenging to fit conditioning, weak links, mobility, and strength training into one short session; even though all of these elements are important components of overall performance. In these situations we like to find ways use supersets to save time and allow us to work weak links and mobility drills into every session. As huge proponents for neck training we always find ways to fit in some amount of neck work. A great way to do this is by supersetting shrugs or some form of dumbbell lateral raises with flexion/extension on the Rogers Athletic 5-Way Neck. This is a great combination because it allows for the training of a weak link that is directly tied to increased performance on the field as well as injury prevention.

Conditioning is another important and sometimes overlooked component of training sessions. If time is an issue and your athlete is in need of both conditioning and strength training supersetting can be an ideal way to fit both into the athletes allotted time. By Supersetting and moving between lifts with little to no rest an increased heart rate and metabolic stimulus similar to that achieved from doing sprints or sled pushes can be achieved.

As athletes become more comfortable with different lifts and moving heavier weights including supersets in their training becomes invaluable. Training in this way allows for the strengthening of weak links or increases in mobility which were previously infeasible due to time constraints. In addition this training style allows for metabolic conditioning in different ways, giving athletes a break from what can sometimes mean repeating tedious and unpleasant movements for an extended time, like repeated sled pushes or battling ropes. By utilizing the superset properly a training session can be made exponentially more productive.

Watch the video below with Doug Scott, Director of Strength and Conditioning at The Pingry School, as he shares more on this topic.

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