Supercompensation - what is it?

Ritesh Bawri

12 Jun 2024 — 2 min read

Supercompensation is a key concept in sports science and fitness, referring to the process by which the body adapts to a training stimulus by increasing its capacity to handle stress.

After a workout, the body not only recovers to its original state but also surpasses it, becoming stronger, faster, or more enduring.

This enhanced performance capacity is known as the supercompensation.

So pay attention if you're interested in achieving supercompensation.

The first step is to provide an adequate training stimulus. This means engaging in workouts that challenge your current fitness level, whether through increased intensity, volume, or a new type of exercise.

Consider increasing the weight you lift, extending your running distance, or implementing high-intensity interval training (HIIT).

After the training session, the body requires time to recover. Recovery involves rest, proper nutrition, hydration, and sleep. These elements help repair muscle fibres, replenish glycogen stores, and reduce fatigue.

Make sure that you time your exercise for supercompensation. For example, if you have just travelled, already gone for a long run, or have not slept well, it is a terrible time to be stretching your capacity.

When you exceed your normal capacity, plan your days to align with lighter days when you are well-rested.

Make sure you are well hydrated and replenish minerals such as magnesium, potassium, and sodium. The worst thing that can happen is that you stretch yourself and then get cramps. It will quickly take away the momentum from your efforts.

Are you asking yourself why this fuss?

By applying the principles of supercompensation, muscles adapt to handle heavier loads, leading to increased strength over time.

Endurance athletes, such as runners and cyclists, can improve their aerobic capacity and stamina through planned periods of supercompensation. You and I can just get better at what ever it is we are doing.

What I do is push myself for one repetition, usually my last. So, for example, if I were performing a bench press, my last repetition would have a weight far in excess of anything I have done before.

Reach out to me on twitter @rbawri Instagram @riteshbawriofficial and YouTube at www.youtube.com/breatheagain

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