Training
Marisa HeinzeFebruary 14, 2022
What is meant by the supercompensation theory?
Supercompensation is of great importance for athletes in terms of performance enhancement. But what actually happens in the body during this process and which influencing factors have to be taken into account? We would like to take a closer look at how this principle works and what the advantages are.
How does the supercompensation theory work?
Basically, it can be said that the body undergoes an overadaptation after an effort. More precisely, a workout provides a stress stimulus that initially lowers your performance level. As a result, you are less efficient and your organism appears fatigued compared to before. However, after a period of recovery, your performance level increases again.
This is then even above your original level. In order for your body to be better prepared for future stresses of this kind, it overcompensates. It is important to note that your performance level is only increased for a limited period of time. This period is called the supercompensation phase. If no new load stimulus follows, then your body returns to its actual starting level.
What are the different phases?
The supercompensation theory can be divided into the following phases:
1. You are at your normal performance level and your body is in balance, also called homeostasis.
2. Your body experiences a stress (for example a training stimulus) and the balance is disturbed.
3. Your performance decreases for a short time.
4. In the regeneration phase, the initial level is restored.
5. The phase of supercompensation occurs, in which you are even more efficient.
6. You then return to your original performance level.
The various influencing factors
Different factors influence the amount and duration of supercompensation. These include the following factors in particular:
- Age
- Current performance level
- Type and intensity of the load stimulus
- Type of recovery
- Stressed organ and system
- Nutrition
The adaptation process in different systems and organs
Initially, this model examined the duration of the recovery process of a previously depleted glucose store. However, it can be adapted to almost all adaptation mechanisms of physiological nature. Here you should take into account that different organs and systems also require different recovery times and supercompensation phases.
Bradytrophic tissues like cartilage, ligaments or even tendons have a slow metabolism. Since the adaptation of the structures requires more time here, the onset of supercompensation also occurs much later. If the contractile apparatus of the muscle fibers is injured, supercompensation can take three to eight days.
Important requirements for the principle of supercompensation
In addition to the influencing factors already mentioned, there are other important prerequisites that must be fulfilled for supercompensation to take place. Firstly, there is the so-called stimulus threshold law, also called the principle of the effective stimulus.
This states that a certain intensity threshold must be exceeded for a load to be effective for training. Only if this is given, an adaptation reaction can take place afterwards.
Subliminal stimuli, on the other hand, have no effect and even lead to a lowering of your performance level. In the worst case it comes to an atrophy, which describes a regression of your muscle.
But also too much stress in the form of excessive stimuli has the opposite effect. In this case the functions of your organism can be impaired and structures can be damaged. Stimuli that are only slightly excessive lead to the maintenance of your current level.
In general, it can be stated that both suprathreshold and medium and strong stimuli trigger anatomical and physiological changes in relation to your body.
Criticism of this approach
Training sessions are designed to continuously increase the body's performance. In order to achieve this, the optimal time for the next stimulus must be observed. This is the highest point in the supercompensation curve.
However, this is where the weakness and difficulty of the principle of supercompensation lies. It is difficult to determine when exactly this point is reached. This is also due to the fact that it is reached at different rates in different systems and organs.
The optimal duration of regeneration is also difficult to estimate due to the many influencing factors. It should also be taken into account that not all important aspects for an increase in performance are included. Some mental factors, such as improving coordination, are just as elementary.
Can supercompensation fail to make an effect?
If a training error occurs, the process can fail. This is the case, for example, if you do not allow yourself sufficient recovery time and apply a load stimulus to your body again too soon. In this case, your body cannot perform the desired adaptation reaction.
If this is the case over a longer period of time, a so-called overtraining can set in. This is a negative effect in the form of a chronic overload response. Under these circumstances, you will not make any training progress.
Conclusion
It can be summarized that the principle of supercompensation describes the resonance of the body to load stimuli. It promotes understanding of this adaptation process, which is of particular importance for athletes to increase the level of performance.
The core here is the balance of training and regeneration. In principle, it can be applied to all mechanisms of adaptation of systems and organs in the human body. However, the duration and level of the process depend on a number of influencing factors.
Due to these individual circumstances, it is difficult to determine the exact point in time. Nevertheless, the principle of supercompensation is a model that has been established for years and can be a valuable support for the creation of your training plan.