Supercompensation – the main objective practically any visit of gym. It is that period of time for which muscles of the athlete aren't just recovered after the training, and become stronger, is more hardy, is more volume, than they were earlier.
Supercompensation: what is it?
After the end of the sports training the tired muscles gradually begin to be recovered. This long process can be divided into several stages. During the first stage the muscles return to dotrenirovochny level. At the following stage there is the growth of muscles, their working capacity increases. The period for which muscles haven't just a rest after the training but also became stronger – and there is the superkompensatsiiya. Having reached the peak, sports indicators begin to decrease and gradually return to dotrenirovochny level.
The peak of supercompensation is the ideal moment for the following campaign to the gym. If to give loading to muscles which didn't manage to be recovered as much as possible the effect of the training will be insignificant, and even negative: tired muscles are threatened by overtraining. The efficiency of the training to decrease and in case to miss the right moment: at supercompensation peak the operability of muscles can increase by 10-20% that gives the chance to the athlete to increase loading.
It is the important point as only continuous increase in loading can provide the stable growth of sports indicators. Without increase in loading the athlete will be able to support already reached level only.
How to define the ideal moment for the training?
Unfortunately, precisely it is impossible to define supercompensation period. This process proceeds individually and depends on the set of factors: metabolism of the athlete, initial level of fitness, intensity of loading, food, general condition of the organism. Besides different functions and groups of muscles are restored differently and supercompensation period for them various. It is necessary to consider also such nuance: if the training wasn't intensive and muscles didn't receive sufficient loading, supercompensation won't be, the working capacity won't increase. In case of excessive loading there is the overtraining, and, as a result, the stoppage of development of sports indicators, and even regress.
Cyclic training – the solution of the problem of supercompensation
Solution of the problem of supercompensation – the competent training program made taking into account specific features of the athlete. One of the most important principles of such program – cyclic alternation of intensity of loading which is received by various groups of muscles. The essence the tsiklirovniya in the training comes down to dividing the sports program into the separate periods which repeat with different degree of intensity: easy, average, high. Ideal option – the training in Split when the program breaks for several training days during which the athlete studies separate group of muscles. Once you also consider that for different parameters (such, force, endurance, volume of muscles, etc.) supercompensation period various and demands loadings of different intensity. Therefore the Split training with cyclic change of loading provides uniform development of all trained parameters.