Supercompensation theory and lifting principles?

Asked by: Eric Carbaugh

In sports science, supercompensation theory asserts that an athlete who pairs their training load with the proper recovery time will not only return to their performance base level, but will develop the capacity for a higher level of performance.

What are the four phases of supercompensation?

Yakovlev classified the super-compensation cycle of a training session into four stages as follows: (phase 1: duration of 1 to 2 hours) fatigue after training; (phase 2: duration of 24 to 48 hours) compensation (rest) phase; (phase 3: duration of 36 to 72 hours) a rebounding or super-compensation of performance; and ( …

What is the purpose of supercompensation strategies?

In supercompensation the athlete can handle the same training load or a greater load with ease in the subsequent workouts if recovery is adequate and the new stress is timed properly. This adaptive phenomenon is an ongoing wavelike process.

What is supercompensation in bodybuilding?

What Exactly is Supercompensation? This is the phase that results from training hard and undergoing recovery—that period where you are bigger and stronger than you were when you started (i.e. your base fitness level).

What is the supercompensation curve?

The supercompensation curve is a scientific theory which demonstrates the process of bodily adaption to progressive exercise programmes. This theory takes into account your initial fitness, your exercise, your recovery and your adaptation.

How do you do supercompensation?

So, if you’re comfortable at 70 miles per week, you would increase your volume to anywhere between 90 and 100 miles per week. The supercompensation period can last for 5 to 10 days. Running shorter won’t be enough of a stimulus and longer than 10 days will likely result in overtraining.

How do you time supercompensation?

Most research has told us that after a strength/resistance training workout 40-72 hours is the window in which to achieve greatest supercompensation. This window will differ from person to person and will also depend on the intensity of the workout.

What are the principles of sports training?

Training means engaging in activity to improve performance and/or fitness; this is best accomplished by understanding general sports training principles: overload, reversibility, progression, individualization, periodization, and specificity.

Is supercompensation real?

To call this “supercompensation” suggests that there is something extraordinary or even magical, preternatural, spooky, or weird about it. But nothing of the sort has ever been demonstrated.

What is a microcycle in training?

A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. An example of this is an endurance block where a cyclist strings three or four long rides together within one week to progressively overload training volume.

What is glycogen supercompensation?

Glycogen supercompensation is when your muscles are able to hold a greater amount of glycogen than they normally would be able to. They will not only appear fuller and more pumped, but they will also have plenty of fuel to work hard.

What is Fitt Principle?

The FITT principles are an exercise prescription to help participants understand how long and how hard they should exercise. FITT is acronym that stands for Frequency, Intensity, Time, and Type. FITT can be applied to exercise in general or specific components of exercise.

What is the principle of fartlek training?

The word ‘fartlek’ is a Swedish term which means ‘speed play’. It is a running session which combines speed and endurance. The principle behind fartlek training is to enable the body to adapt to various speeds, conditioning the body to become faster over the longer distance.

What is Supercompensation in sports training?

What Is Supercompensation? In sports science, supercompensation theory asserts that an athlete who pairs their training load with the proper recovery time will not only return to their performance base level, but will develop the capacity for a higher level of performance.

What is an example of fartlek training?

“Run hard up the hill to the crest, jog to cross walk, accelerate the short downhill, jog to the intersection, run quickly around the block” versus “run 6-5-4-3-2 minutes faster with 2 minutes jogging recovery,” is an example of a structured fartlek. Fartlek workouts are versatile.

What are the different types of fartlek training?

2 Types of Fartlek Training Workouts

Fartleks can be easy, general, specific, hard, or race-specific. With the inherent variety in fartlek training, there are virtually unlimited workouts that you can structure. But there are two types of fartleks that are most common: time-based and random fartlek workouts.

What is fartlek training also known as?

Fartlek training is generally associated with running, where it is also called “wind sprints,” but can include almost any kind of exercise.

What is fartlek training class 12?

Answer: Fartlek is a Swedish term which means ‘speed play’ and has been used by distance runner for years. Fartlek is a form of road running or cross country running in which the runner usually changes the pace significantly during the run. This method was introduced by O Astrand and Gosta Halner.

Why is it called a fartlek?

Fartlek has “fart” in it because that is the Swedish word for speed. Lek means play, and so “speed-play” serves as a rough translation, although Fartlek (with a capital F) is how it’s always been known.

Is fartlek aerobic or anaerobic?

aerobic training

Fartlek training is an aerobic training method that requires the intensity to change at random times. Random changes in intensity helps to replicate many sporting environments and specifically helps the bodies cardiovascular system to adapt quickly as intensity changes.

What is the difference between fartlek and interval training?

Fartlek training involves increasing and decreasing speed while on a continuous run, while interval training involves running at a quick pace for a short period of time and then coming to a full stop for a break.

Who invented Fartleks?

coach Gosta Holmer

It was popularized by the Swedish Olympic coach Gosta Holmer after World War II and is used particularly by cross-country and long-distance track runners, usually in combination with other training methods. This type of training can be tailored to each individual’s needs.

Who is the father of interval training?

This walking/running mix continued into the early 1900’s. The first evidence of an athlete using interval training came by Joe Binks, a 4: 16-mile runner in 1902. He trained only one time per week with 30 minutes of exercise.

What are salient features of Fartlek training method?

1.It keep the heart rate up allowing an athelet to get good cardiovascular endurance. 2.It is good for aerobic and anaerobic fitness. 3.It is not rigid but flexible in nature. 4.In this training method no equipment is required.

What components of fitness are used in fartlek training?

Fartlek training or ‘speed play’ training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness. Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.

What energy system is used in fartlek training?

The intensity and continuous exercise nature of Fartlek training places stress on both the aerobic and anaerobic energy systems (4).

How do you structure a fartlek session?

Here’s how a typical fartlek session would work. After a steady warm-up, simply pick a landmark – for example a tree, lamp-post, or phone box – and run to it hard, then jog until you’ve recovered. Then pick another landmark, run hard to that, recover and so on. There doesn’t need to be a set structure to the run.

What are the 6 types of training?

While there are various types of training, the following six types of training are most essential for employees and would be valuable for every organization.

• 1) Orientation training. …
• 2) Onboarding. …
• 3) Product training. …
• 4) Technical training. …
• 5) Soft skills training. …
• 6) Mandatory training.

What are the 3 types of strength?

Although there are many types of strength, there are only 3 kinds of muscle strength. These are concentric strength, eccentric strength and static strength.

What are the 4 types of strength?

Understanding the 4 Types of Strength

• Absolute Strength.
• Relative Strength.
• Power or Explosive Strength.
• Strength Endurance.