The principle of training is based on the effect of supercompensation. Supercompensation and delayed training effect are fundamentally different phenomena. Supercompensation is an urgent and quickly passing adaptive reaction of a neurohumoral nature of a protective type, and a delayed training effect is a stable reaction of long-term adaptation.

Unfortunately, many experts do not distinguish between these phenomena, making a serious methodological error. The well-known American specialist Ernst Maglisco in his fundamental work “Swimming fastest” (Maglischo, 2003) gives an obviously erroneous scheme (Pic. 1), borrowed from the book by Tedora Bompa (Votra, 1999). In this figure, Bompa distorted the results of the work of N. N. Yakovlev, erroneously linking the curve reflecting the response to a single depleting load with the structure of a four-week mesocycle.

PICTURE 1 – Yakovlev’s theory of supercompensation (Votra, 1999)

Here are several fundamental mistakes. Firstly, during the second and third microcycles with a maximum load, all training work should be performed not in a state of deep fatigue, but in a state of high readiness for the implementation of training programs, which is facilitated by the rational alternation of classes of various predominant directions, the optimal construction of individual training programs, widespread use of low-intensity work of a restorative nature, various physiotherapeutic procedures, special diets. With a rationally constructed training, there can be no question of any fatigue that is chronic in nature. During shock microcycles, there is a multiple controlled change in the processes of fatigue and recovery as reactions to the loads of training sessions. At the same time, fatigue is one of the stimuli for the development of adaptive reactions, and recovery ensures a high readiness of the athlete to perform the programs of the next classes. Secondly, as is well known from the works of N. N. Yakovlev and many other specialists, the phenomenon of supercompensation manifests itself exclusively in the concentration of macroerg reserves in the muscles, mainly glycogen, and does not extend to many other equally important reactions and fitness components. Moreover, even in relation to glycogen supercompensation – a protective reaction to the depletion of its reserves as a result of debilitating loads – one cannot speak of a stable reaction that does not depend on the level of fitness of athletes. A pronounced supercompensation of muscle glycogen after loads that lead to the depletion of its reserves is typical for untrained people who cannot systematically tolerate such loads. As for highly qualified athletes who are well adapted to work that leads to the depletion of muscle glycogen reserves, they use large loads.

Of the corresponding orientation leads either to the restoration of glycogen reserves to the final level, or to its insignificant excess. Thirdly, rationally constructed mesocycles with effective stimulating and restorative components, indeed, lead to an increase in functionality by the beginning of the next mesocycle. However, this increased level of preparedness is not a reaction of glycogen supercompensation, the reserves of which have already been restored within two or three days of the recovery microcycle, but the result of a much more important and complex complex adaptive reaction, which is referred to as a delayed training effect and manifests itself in a wide range of changes related to to the technical-tactical, physical and psychological fitness of the athlete. These changes are a reflection of the manifestation of long-term adaptation and have nothing to do with the phenomenon of supercompensation.

Of course, when planning the loads of the mesocycle, it is possible to ensure the development of the reactions of the athlete’s body and in full accordance with the curve recommended by Bompa. However, for this, already in the first microcycle, it is necessary to plan excessive training loads, leading to severe total fatigue. In this case, the loads of the second and third microcycles will be performed with a reduced level of functionality, a difficult psychological state, low quality of training programs and, ultimately, lead to overwork. The result of such a training with a high probability will not be the presence of supercompensation, but the development of overwork, but with repeated use of such a scheme and overtraining, which may require not only correction of the training process towards a sharp decrease in loads, but also medical intervention. (Platonov, 2015)