Supercompensation

Adaptation of load is called supercompensation.

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 (shown by the second time sector in the graph). After fitness training, the human 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 adaptable organism, it will feel the need to adapt itself to a higher level of fitness in anticipation of the next training session. 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, this fitness level will slowly decline back towards the initial fitness level (shown by the last time sector in the graph). First put forth by Russian scientist Nikolai N. Yakovlev in 1949–1959,[2] this theory is a basic principle of athletic training.

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 achieve greater supercompensation effects.[3]

Upon initial inspection, creating effective training programs might seem straightforward. One might think it involves determining the appropriate intensity level and the duration needed to reach the supercompensation period. Subsequently, one could continue training at the established intensity level while adhering to the necessary intervals between workouts for supercompensation. However, this process is more intricate due to its impact on various physiological functions and parameters. Each of these functions or parameters has distinct recovery times, timeframes to reach peak supercompensation, and intervals between the peak and return to baseline fitness.

These functions and parameters encompass fundamental aspects. More complex are parameters like muscle strength and mass. Muscle mass, for instance, is influenced by a multitude of simpler parameters. For instance, the quantity of glycogen in muscles is a fundamental parameter that affects muscle mass.

In classical sport science, the yearly (sometimes multi-yearly) period is divided to micro and macro cycles, where each microcycle is responsible for the development of a specific (sometimes several) basic training function and parameter, whereas macrocycles are responsible for the development of complex parameters/functions (such as muscle strength). During each microcycle, 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 is not 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 microcycle supercompensation of the main required functions is achieved.

• Shea, Jason. "Fatigue, Recovery, and Supercompensation" (PDF).
• Bompa, Tudor O.; Haff, Greg (10 August 2009). Periodization: theory and methodology of training. Human Kinetics. pp. 18–. ISBN 978-0-7360-8547-2. Retrieved 30 September 2011.
• Janssen, Peter G. J. M. (2001). Lactate threshold training. Human Kinetics. pp. 151–. ISBN 978-0-7360-3755-6. Retrieved 30 September 2011.
• Fee, Earl W. (30 April 2005). The Complete Guide To Running: How To Be A Champion From 9 To 90. Meyer & Meyer Verlag. pp. 119–. ISBN 978-1-84126-162-1. Retrieved 30 September 2011.