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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