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Post by Del on Oct 18, 2018 7:39:00 GMT -7
I've heard it said, when discussing the necessity of rest, that if you don't give yourself enough time between training sessions you will interrupt super-compensation. What exactly does this entail? I understand super-compensation, but does this mean I shouldn't train, say, strength one day and stamina the next? Or does it just mean I shouldn't train strength on consecutive days? My concern is that if I have to wait three days between training sessions, I won't be able to train enough to make a difference.
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Post by cozisco on Oct 18, 2018 9:55:43 GMT -7
The idea of supercompensation is that providing the right amount of stress at the right time maximizes improvement. Check out this graph as an example. If you don't rest long enough, then your body isn't done re-building and recovering from the last workout and you don't maximize the benefits of that training.
Have you tried resting 70 hrs between strength workouts? If you have and it hasn't worked for you, then switch it up.
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Post by scojo on Oct 18, 2018 10:54:45 GMT -7
Those graphs illustrate how we think super-compensation works, but don't take them too literally. The width and length of the dips in performance as well as the increase in base level are going to be affected by many variables (volume, intensity of training, physical state of your body during the time, quality of recovery, personal physiology, etc.) For me, I found more success with frequent training sessions (but not too much volume). Others have more success with large volume sessions with more rest in between. Try the recommended amount of rest first, then experiment from there. I guess you're also asking about interference between strength and endurance training. This has been discussed a lot and was recently between discussed in this thread: rockprodigytraining.proboards.com/thread/2021/steve-bechtel-high-low-training?page=2 |
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Post by Del on Oct 23, 2018 7:16:06 GMT -7
Yes, the Interference Effect is exactly what I was wondering about. So, thanks for that. I did a search and it seems that often times when IE is discussed, it is discussed in relation to an individual workout. So, for instance, you shouldn't work limit-strength and stamina on the same day. Yet, IE seems to naturally extend to a microcycle; not only shouldn't I work SE and stamina on the same day, I should't work them within 70 hours of each other. In fact, in one post I looked at, Mark Anderson said as much. But the thing is that if I have to wait 70 hours to fully recover from a workout, and anything I do in the meantime will interfere with my supercompensation, then I'm only able to train two to three times a week. I'm struggling to find a workaround. Any advice would be greatly appreciated. Thanks.
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Post by MarkAnderson on Oct 23, 2018 8:15:21 GMT -7
It's not all so black and white. Yes, training stamina after strength power is not optimal. But that doesn't mean you should NEVER do it. Weigh the importance of optimizing your strength/power training against the importance of training stamina/endurance, relative to your goals.
So for example, during my Strength Phase, I would almost never train any type of endurance/stamina after a hangboard workout (or on either rest day following a HB workout), because at that time in the season my primary goal is getting stronger and it greatly overshadows any secondary goals.
On the other hand, during a Performance Phase, I might have the primary goal to maintain strength & power with a close secondary goal of improving power endurance (or those goals might be flip-flopped, depending on the goal route). In that case I would absolutely train power and endurance during the same session.
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