Supercompensation

In training theory supercompensation is the post training period when the trained function/parameter has higher capacity that the original one.

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Description

Prior to a workout a trainer has a base level of fitness (shown by the first time sector in the graph). During training the trainer's level of fitness decreases (training is a catabolic process, shown by the second time sector in the graph). After training, recovery takes place and the human body recovers to its initial level of fitness (shown by the third time sector in the graph) plus a “little more” (shown by the fourth time sector in the graph). The “little more” is known as supercompensation. As the human body is an adjustable organism, it will feel the need to adjust itself to a higher level of fitness in anticipation of the next training session. If there are no further workouts, the body's fitness level will slowly decline back towards the initial fitness level (shown by the last time sector in the graph).

If the next workout takes place during the:

• Recovery period - Overtraining may occur.
• Supercompensation period - The body will advance to a higher level of fitness.
• After the supercompensation period - The body will remain at the base level.

More complex variations are possible, for instance sometimes few workouts are intentionally made in the recovery period to gain bigger supercompensation effect.

The relation between supercompensation and training programs

At a first glance, creating effective training programs might look simple. All you need to determine the intensity level and how long it takes you to get to the supercompensation period. Afterwards, continue training with the intensity level (that was determined previously) and keep intervals between workouts (required for supercompensation). But things become more complex since while training you affect many different body’s functions and parameters, each one has different recovery time, different amount of time needed to reach highest supercompensation point and duration of supercompensation also differs.

The mentioned functions and parameters are basic ones. Muscle strength or mass are complex parameters. For instance, muscle mass is a function of many different simple parameters, whereas the amount of glycogen in muscles is a basic parameter that influences muscle mass.

Common mistakes

There is no one right period for supercompensation. If somebody states that 48 (or any other number) hours of rest needed (to reach supercompensation) between following workouts without stating the name of the recovered function(s), this statement should be treated with caution.

Use of supercompensation in practice

Cycles. In classical sport school yearly (sometimes multi-yearly) period is divided to micro and macro cycles, where each micro cycle is responsible for development of a specific (sometimes several) basic training functions and parameters. Whereas, macro cycles are responsible for development of complex parameters/functions (such as muscle strength). During each micro cycle, resting period is same as the amount of time needed for getting into supercompensation stage of the current training parameter/function (also during such micro cycle there shouldn't be negative influence on recovery of the main function). Such training method will work only when the developed functions/parameters are non related. Unfortunately, muscle strength and mass isn’t the case (functions/parameters are related). Therefore for muscle strength and mass different approaches needed. During training cycle intensity and volume of training varies, waves of different functions are overlaid so that till the end of the micro cycle supercompensation of main required functions acquired.