Training at home can often be a time-consuming task and as a result, often put off or missed altogether.

Coupled with sometimes feeling like you don’t know what you are doing, it can feel less effective than your common workout routines and overall not worth it.  Given the current lack of access to public spaces, gyms and public workout areas, and as we approach the cooler months where the weather can often hinder outdoor exercise, I thought it would be beneficial to provide some insight into some of my favourite training techniques to help energise your next home workout.

I’ve put together these training techniques based on my experience as both a physio and my background in strength and conditioning.

 

I’ve chosen supersets and compound sets, which are a tool we use in the industry to get you the most bang for your workout buck. Both can be implemented into a workout to increase the amount of work done during a routine, whilst minimising the impact of additional time taken to complete the workout. This is achieved by reducing the rest time between sequential exercise performances, but the two techniques differ in their performance. They are easy to implement and are a great way to increase the heart rate and challenge you without the need to spend longer completing the workout.

A superset is a performance of two exercises, with a transition back and forth between sets, of two differing muscular groups. This is generally targeting two opposing muscles groups.

You’ll notice we use this concept a lot in the Viva studio so that your “rest time” for one muscle group becomes your “work time” for another. The overall goal is to provide the initial muscle group with a rest as you are exercising its counterpart. A small rest can then be undertaken before starting the next set, or you can continue to alternate until the set range is completed (depending on your training goals).

A range of variations can be performed but a simple example of a superset can be seen below:

 

5 push-ups followed by 5 bent overpower band rows

Whilst the principle is largely the same with the performance of compound sets, the difference is that this technique targets the same muscle or muscle group for both the first and second exercises.

Once again, you’ll see us commonly use this technique in your Viva studio program in the case of compound-setting exercises for your gluts or abs. The goal of this technique is to provide additional stress to the same muscle or muscle group based on your training goals.

An example of a compound set can be seen below targeting the major muscle groups of the lower limbs:

 

5 bridges followed by 5 squats

Both supersets and compound sets have their place in improving overall performance. They can be used together or during differing days/sessions to challenge the individual further, or even just as a variation in training.

Their versatility and ease of implementation make them some of my favourite training techniques in both my own personal training and in the programs I implement in the Movement Studio at Viva.

Whilst they may leave you walking like a baby giraffe for the short term following the session, they can provide excellent progressions in strength gains and fatigue resistances across the muscle groups utilised.

If you are commencing a new workout regime, or you are wanting to have some guidance with your current routine, come in to see me for an appointment to get you on your way.

Together we can determine which are the best techniques to push you further with your training goals and elevate you to your next level.

I can provide you with guidance on load management, based on your previous injuries/medical history and training history.

As Viva’s resident strength and conditioning guru, if you have any questions regarding the information in this article, or if you are interested in getting started with a strength and conditioning program, or taking your strength training to the next level, feel free to contact me –Michael@vivaphysio.com.