Program Development: Supersets, Muscular Endurance, and Integrated Training
An effective performance enhancement training program cannot
be designed without including supersets, muscular endurance training and
integrated training. These three factors are key components when developing a
program within the Optimum Performance Training Model. But why are these
components so important in performance enhancement? According to a six-week
study that researched the effects of multiple-joint isokinetic resistance
training on muscular endurance, resistance training led to a significant
increase muscle endurance and in one repetition maximum of the bench press,
bent-over rows and maximum number of modified pushups (Ratamess et al. 2016).
Another
study that researched the effects of traditional, superset and tri-set
resistance training found that superset and tri-set training can enhance
training efficiency and reduce training time (Weakley 2016). However, athletes
participating in superset and tri-set training may need more time to recover
compared to athletes who utilize traditional resistance training. Fitness
professionals must also keep in mind that superset training may be
inappropriate for athletes who suffer from high blood pressure.
Integrated
training incorporates multiple types of exercise training programs into one
single program. In a ten-week study that researched the effects of soccer training,
that combined endurance training, sport specific training, SAQ, tactical,
technical and simulated match training, on the psychological, technical skills
and sports performance of you soccer players, results found a significant
change in body mass, BMI, increased flexibility, increase in speed and overall
sports performance (Miranda 2013).
In order to
design an effective performance enhancement program supersets, components that
effect muscular endurance, and integrated training must be included. These
three components are utilized in order to help the athlete enhance overall
performance, prevent injury, increase flexibility, enhance training efficiency
and simulate real time sports conditions.
Reference:
BENTES, C. M.,
COSTA, P. B., CORRÊA NETO, V. G., SIMÃO, R., PAZ, G. A., MAIA, M. F., & ...
MIRANDA, H. (2017). Hypotensive Responses of Reciprocal Supersets versus
Traditional Resistance Training in Apparently Healthy Men. International
Journal Of Exercise Science, 10(3), 434-445.
Miranda, R.,
Antunes, H., Pauli, J., Puggina, E., & da Silva, A. (2013). Original
article: Effects of 10-week soccer training program on anthropometric,
psychological, technical skills and specific performance parameters in youth
soccer players. Science & Sports, 2881-87.
doi:10.1016/j.scispo.2012.02.005
Ratamess, N. A.,
Beller, N. A., Gonzalez, A. M., Spatz, G. E., Hoffman, J. R., Ross, R. E.,
& ... Jie, K. (2016). The Effects of Multiple-Joint Isokinetic Resistance
Training on Maximal Isokinetic and Dynamic Muscle Strength and Local Muscular
Endurance. Journal Of Sports Science & Medicine, 15(1),
34-40.
Weakley, J.,
Till, K., Read, D., Roe, G., Darrall-Jones, J., Phibbs, P., & ... Phibbs,
P. J. (2017). The effects of traditional, superset, and tri-set resistance
training structures on perceived intensity and physiological responses. European
Journal Of Applied Physiology, 117(9), 1877-1889.
doi:10.1007/s00421-017-3680-3
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