You have often wondered about the optimal balance between training and recovery? The supercompensation theory provides helpful information so that your training develops its optimal effect and you do not train too much or too little.
The theory
A crucial aspect of achieving progress and improvement in training is understanding the concept of supercompensation. This term refers to the process by which the body becomes stronger after adequate exercise and recovery to better meet the demands of future exercise. It is, in a sense, a kind of “adaptation mechanism” of the body to respond to the challenges it faces.
Balance as the key
Supercompensation is based on the principle of overcompensation, which states that after a load, the body not only restores its original performance, but even increases it beyond that. The key here is the right balance between stress and recovery.
What happens during exercise
During exercise, physical resources are depleted as muscle fibers are damaged and energy reserves are depleted. This leads to a temporary decrease in performance. It is important to note that supercompensation occurs only after adequate recovery. This includes an adequate rest period where the body has time to recover and prepare for the next workout.
What happens during recovery
During the recovery phase, the body begins to repair damaged muscle fibers and replenish energy reserves. At the same time, it adapts to the previous load, for example, by building muscle and improving the strength and efficiency of the existing muscles. This build-up process is called supercompensation and enables the body to perform at a higher level in the future. This process leads to supercompensation, where the body can act at a higher level of performance than before.
Scheduling training and rest phases
There is no universal relationship between training and rest, but the following points can help shape the training process.
Too much load without sufficient recovery can lead to overload and injury, while too little load does not provide sufficient stimulus for the body to adapt and improve.
→ Listen to signals from the body
There are several ways to optimize supercompensation. These include varying the workout to keep exposing the body to new stimuli.
→ E.g. Other exercises, Other number of repetitions, Other intensity
In addition, a balanced diet, adequate sleep, and stress management are critical to promote recovery and support the supercompensation process.
→ Develop your own recovery strategies
