The intention is to gradually move that wave in an upward trend.įigure A: Level of preparedness becomes depleted by training stress, only to be restored as time moves on through recovery.
As time spent implementing the supercompensation model increases, so will your fitness. The process thus repeats itself, and the sinusoidal wave begins to form. When you reintroduce your training, this stimulus should frame the height of the supercompensation effects to maximize benefits.
Phase 4 - Decline of fitness (preparedness): Naturally, all good things must come to an end. You’ve basically tricked your body into becoming suitable to withstand the next effort based on the previously experienced challenge in phase one. After adequate recovery from a workload your body was previously not suited to withstand has been introduced, the predictive and responsive nature of the body builds itself in anticipation for the next expected challenge. Phase 3 - Supercompensation: Now here comes the good stuff - this is when supercompensation comes into play. Proper recovery and nutrition allows energy stores and performance to return to original baseline fitness. Whether that be active rest, active recovery sessions, or simply taking a day off completely. Phase 2 - Recovery: Declining performance leaves an athlete with no choice but to introduce recovery in some form. This stress prompts fatigue which is reflected in declining performance. Phase 1 - Training: Athletes begin to introduce training stimulus that’s higher than what the body is previously used to (i.e. Internationally recognized training and conditioning expert Vern Gambetta breaks down the process for us in an excerpt from “Athletic Development”. Supercompensation (commonly referred to as overcompensation) is not only the physiological training adaptation, it’s also conceptualized as an entire model that you can frame your training within. Although this practice achieves supercompensation effects, you’re confusing this with another form of training, which we’ll get to shortly. Many of us see the term “supercompensation” as daunting as if it’s associated with an extremely rigorous and demanding training process that’s risky and should be avoided - WRONG. The following discussion provides an inside look into how supercompensation plays a role in reaching that state of equilibrium. Ideally, with the proper structure, our bodies respond to that stress leaving you stronger for your next phase of training, whether that be a workout or the next step in your Build or Specialty Phase. 
Our bodies are constantly responding to the stress we apply - whether it’s in the form of recovery or increased fatigue - in order to maintain a state of homeostasis. The methodology and actual training adaptation that gets you there is supercompensation. So how do we get them? In sports science theory, empirical research now backed with scientific evidence identifies a way our bodies achieve the desired metabolic and muscular response of increased aerobic capabilities and strength.
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