Probably one of the first things that you see when starting learning training theory is the following graph:

Before each workout you’re at some basic level (first time sector in the graph). During the training your level decreases (training is a catabolic process [for more details see rest section], second time sector in the graph). After the training, recovery takes place. Human body recovers to initial potential (third time sector in the graph) plus a “little more” (fourth time sector in the graph). The “little more” is called super compensation. Since our body is adjustable organism, it want to “be ready” for the next training. If there will be no workout during the super compensation period than you’ll return to the base level (last time sector in the graph).

If we simplify this process a bit: if your next workout is in the recovery period than you’ll become over trained, if its in the super compensation period than you’ll advance your level and if it after super compensation than you’ll remain at the base level (more complex variations are possible, for instance sometimes few workouts are intentionally made in the recovery period to gain bigger super compensation effect).

At a first glance, creating effective training programs might look simple. All you need to determine the intensity level and how long it takes you to get to the super compensation period. Afterwards, continue training with the intensity level (that was determined previously) and keep intervals between workouts (required for super compensation). But things become more complex since while training you affect many different body’s functions and parameters, each one has different recovery time, different amount of time needed to reach highest super compensation point and duration of super compensation also differs.

Note: I would like to explain the usage of the phrase (body’s) functions and parameters in this context. The intention is to basic functions and parameters. Muscle strength or mass are complex parameters. For instance, muscle mass is a function of many different simple parameters, whereas the amount of glycogen in muscle is a basic parameter that influences muscle mass.

A simple conclusion can be made from aforementioned: there is no one right period for super compensation (for more details see: rest). If somebody states that you need 48 (or any other number) hours rest (to reach super compensation) between training without stating the name of the recovered function, you should treat this statement with caution.

What is the solution? Cycles. In classical sport school yearly (sometimes multi-yearly) period is divided to micro and macro cycles, where each micro cycle is responsible for development of a specific (sometimes several) basic training functions and parameters. Whereas, macro cycles are responsible for development of complex parameters/functions (such as muscle strength). During each micro cycle, resting period is same as the amount of time needed for getting into super compensation stage of the current training parameter/function (also during such micro cycle we need to make sure that there will be no negative influence on recovery of the main function). Such training method will work only when the developed functions/parameters are non related. Unfortunately, muscle strength and mass isn’t the case (functions/parameters are related). Therefore for muscle strength and mass a different approach is needed. During training cycle intensity and volume of training is varies, waves (such as presented in the graph above) of different functions are overlaid so that till the end of the micro cycle we’ll receive super compensation of main required functions.

Here is a simple example of a micro cycle with two different functions (green – has fast recovery and red with a slower recovery):