Nathan Mellows
Tips for Personal Trainers on effective exercise pairings for their clients and indeed online coaching, and ways to really maximize their time with or without you.
If you speak to any trainer, there will be a good chance that they will tell you that they love programming super-sets and even tri-sets. Clients appreciate not being static, waiting around for the next set of the same exercise. It makes perfect sense considering that they are time efficient and give the individual exposure to more workload, stimulus and training effect in the time given. Plus, it can be a fun way to train. Full body paired sets can also get the heart rate up, increasing the metabolic effect. And, we all have a client or two who enjoy a little intensity. Some more than others, as long as it’s put together safely and sensibly, it can meet their needs. There’s flexibility here which allows for specific catering.
So, let’s look at some winning combos that complement each other well without negatively impacting the follow up exercise, and all important muscular recruitment.
Here’s some of my favourite and also proven full body pairings that do just that, with the possibility of progressing, adjusting and tweaking if/when required.
Paired Set:
Goblet Squat or Squat variation
Lat Pulldown (vertical pull)
I love this pairing. The two work together nicely mechanically and already you can think ahead in the coming weeks ways in which you can make tweaks and progressions. You may decide to incorporate Hang Retractions instead of Lat Pulldowns as a nice decompressor, especially if you’ve opted for Barbell Back or Front Squats. Chin Ups are another option especially if you and your client have decided and agreed that getting their first full Chin Up in is a real achievable goal for them. Worth noting that full Chin Ups require much demand on the core, so allow for some recovery time especially if the client has been Doubling up with Kettlebells as a progression, which again have a real demand on core strength, or as Dan John calls it ‘Anaconda strength.’
Always think ahead. For example, it would be almost nonsensical to go straight from a heavy squat variation straight into another exercise that is really ‘core demanding.’ At some point the lower back will start to ask questions. As mentioned earlier, choose pairings that complement each other.
Paired Set:
DB RDL’S
Dead Bug variation or Push Ups
If you decide to increase the load of the DB RDLs or indeed opt for a Barbell, grip strength can be a limiting factor if you then go straight into, let’s say, a DB Overhead Press. Another poor pairing would be for example, a Bent Over Row variation as the demand to hip hinge in quick succession will inevitably lead to the lower back struggling to maintain the right positioning. Now, as always when Deadlifting, we want our clients to be understanding of how to brace, - pretty much imagine Mike Tyson is about to punch you right in the stomach - Abs tight. So, much like above, if we were to go straight into an exercise that’s super demanding on the core, it can end up being simply too much. Adding a Swiss Ball or simply a Dead-bug works nicely as a filler exercise to help reinforce the abdominal bracing without putting potential pressure on the lower back. And you might decide to incorporate Push Ups instead when the client has developed the right amount of strength to do so. But again, being mindful of keeping the reps relatively low and focusing on quality. Another option would be to start the first couple of sets with the Dead-bug as a way to prime the core and to help get the individual to really get that abdominal bracing dialed in. Can work nicely either way.
Paired Set:
Walking Lunges (Unilateral)
Bear Crawls (Locomotion)
If your gym has a track then great, if not I’m sure there’s a space for this or you can substitute the Walking Lunges with for example Reverse Lunges which might actually be the ideal option for clients with knee issues.
If you’re carrying weights either side of you then the grip will start to fatigue. What you want to avoid here is a follow up exercise that again demands the forearms to have to work hard. Adding an Animal Pattern like a Bear Crawl straight after Walking Lunges is a lovely pairing as they improve coordination, pelvic stability, core strength and are flipping tough when performed properly! You can even have a little fun with the format. I personally opt for Single Leg a Lane Walking Lunges, which can be a little knee friendlier and really adds some Time Under Tension (TUT) on the working leg. You can then place the weights down, perform the crawls forwards and back giving the forearms a little breather. Return and repeat the W Lunges with the opposite leg. It’s just an option and a way to make things fun for the client. If the Crawls prove too challenging, then you can adjust by starting with Bird Dogs as a nice pairing much like the Dead-bugs are with the Deadlift variation.
Tri Set Time
Here is a real bang for your buck finisher, that covers some ground without actually moving! All you need is a Swiss Ball – one of the most versatile pieces of gym equipment you really should have:
SB Hamstring curls
SB Stir the Pot
SB Dead Bugs or Crunches
I picked the idea up from Nick Tumminello of using Tri-sets with the Swiss Ball some years ago. It’s been a valuable addition to both mine and my clients’ training.
2-3 sets will do, and there’s room for progress. The Trio works well and is an immense joint friendly way to fatigue the hammys and abs. With the Hammy Curls the core will come into play as you pull your rib cage down with abs engaged, plus keeping the glutes switched on, in order to keep those hips lifted and feet stable.
Stir the Pot is essentially an unstable plank, which forces you to really tighten up. The finale to the trio is the Dead Bug which is a nice way to combine abs and coordination. Or, you can perform some deep abdominal crunches, which is a very subtle ‘crunch’ and all about contracting the abs as opposed to doing endless reps. Brace your abs.
All of the above can be tweaked and changed accordingly and of course goal depending. But it’s simply to give you the trainer some useful ideas of ideal pairings or tri sets, and just how valuable they can be. There are many options. These are just some that have worked well over the years with my clients.
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