Supercompensation

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In sports science theory, supercompensation is the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period. ^[1]

Description

initial fitness, training, recovery, and supercompensation

The fitness level of a human body in training can be broken down into four periods: initial fitness, training, recovery, and supercompensation. During the initial fitness period, the target of the training has a base level of fitness (shown by the first time sector in the graph). Upon entering the training period, the target's level of fitness decreases (training is a catabolic process, shown by the second time sector in the graph). After training, the body enters the recovery period during which level of fitness increases up to the initial fitness level (shown by the third time sector in the graph). Because 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^{[citation needed]}. Accordingly, the increase in fitness following a training session does not stop at the initial fitness level. Instead the body enters a period of supercompensation during which fitness surpasses the initial fitness level (shown by the fourth time sector in the graph). 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. If the next workout takes place during the supercompensation period, the body will advance to a higher level of fitness. If the next workout takes place after the supercompensation period, the body will remain at the base level.

More complex variations are possible, for instance sometimes a 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 is 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 the necessary intervals between workouts required for supercompensation. However, things become more complex because training affects many different bodily functions and parameters. Each bodily function or parameter has a different recovery time, a different amount of time needed to reach peak supercompensation, a different amount of time between supercompensation peak and return to base fitness.

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.

How might one plan his exercise? Given that each bodily function has a different recovery time, a different amount of time needed to reach peak supercompensation, and a different amount of time between supercompensation peak and return to base fitness; how can one be certain, or even estimate, when the the peak of supercompensation occurs?

Common mistakes

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

Use of supercompensation in practice

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

References

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