You may have seen my recent blog about the Overcompensation Model, if not it’s worth a read before starting this.

This Super Compensation Model shows a little more detail and what happens if you don’t get it right. Although named slightly different they are essentially the same model. The biological state before stimulus is your baseline fitness before you stress it, or fatigue it through training.

Now the tricky part as described in my other blog is getting the right amount before starting your recovery. The yellow line showing not enough training and red line showing too much. Of course with enough recovery the red line will eventually return to baseline fitness and sometimes peak above providing an over-trained state wasn’t present for too long. The yellow line may also peak above baseline but might not be as much as getting it exactly right, as shown by the green line.

The main difference between this model and the next is what happens following the super compensation and recovery phase. Here if you were to apply new training stimulus early as shown by the letter A you would be fatiguing without allowing enough adaptation and therefore essentially starting from baseline rather than a fitter state. If you apply the new training too late, as shown by the letter C you have allowed too much recovery and subsequent detraining, essentially as with A you are back to baseline fitness. Basically with letters A and C you can see that all the previous training, fatigue and recovery have been for very little if any gains. The best time to apply new training stimulus is shown by the letter B. This is the point where the body has recovered just the right amount in order to be effective in training. You can see the longer term benefits of this (and what happens if you get it wrong) in the Ideal Training & Recovery Model which I’ll go through in next week’s blog.

The hard part is timing it right. There is no one size fits all approach to this and it can take years to get it right. If you decide to go it alone the best advice I can give you is to keep a training diary so you can look back on previous phases of training and see how and what worked and more importantly what didn’t.

For more information on this please get in touch.