Supercompensation and individualization

[ESTI]

In working with 40-yard prep athletes and track sprints, I am having a difficult time knowing when the supercompensation will//may occur.

I have found when the 40-yard prep kids stop training (due to practices, season etc), they return at a higher level.

First, when would be the time to see a supercompensation effect?

and second, if it doesn’t occur when expected, what changes can be done to bring it about?

I have found when times were sluggish, I would give them 5 days of rest and they’d bounce back with good times (although not always new bests) and usually increases in lifts i.e. bench.

I have an 8-week program mapped out for the 40-yard prep group, hoping to see new performance levels during week 9.

[tamfb]

If your athletes are getting better when they stopped training most likely they were overtrained.

When would the supercompensation effect take place depends on many things for example is there max strength work being done and how long is it done for.

I would give them at least 3 weeks of easier training leading up to the combine testing.

@ESTI

In working with 40-yard prep athletes and track sprints, I am having a difficult time knowing when the supercompensation will//may occur.

I have found when the 40-yard prep kids stop training (due to practices, season etc), they return at a higher level.

First, when would be the time to see a supercompensation effect?

and second, if it doesn’t occur when expected, what changes can be done to bring it about?

I have found when times were sluggish, I would give them 5 days of rest and they’d bounce back with good times (although not always new bests) and usually increases in lifts i.e. bench.

I have an 8-week program mapped out for the 40-yard prep group, hoping to see new performance levels during week 9.

[ESTI]

Here is the 8-week plan. All squat percentages are off a rep test we did 2 weeks ago and were put into my tables:

Weekly schedule:
Mon: Accel
Wed: Max Speed
Thur: Agility (may be moving this day to Saturday is schedule permits)

Week 1
Mon
Sled 3x(4x30) 35#
MB Accel 1 5x10m
MB Accel 2 5x10m
Squat Th x 5
1 Hop x 5
Box Jump Up 7x5
Loaded squat jump 5x5 45#
Squat 5x5 @ 66%

Wed
4x30 standing
4x30 3 pt
2x(3x10+20finish)
Hurdle 8x10hur
Skip ht 5x20skips
Clean 4x3

Thursday agility, squat 59%

Week 2
Mon
Sled 3x(4x30) 25#
MB Accel 1 5x10m
MB Accel 2 5x10m
Squat Th x 5
1 Hop x 5
Box Jump Up 8x5
Loaded squat jump 5x5 45#
Squat 5x5 @ 71%

Wed
4x30 standing
4x30 3 pt
2x(3x10+20finish)
Hurdle 9x10hur
Skip ht 6x20skips
Clean 5x3

Thursday agility, squat 74%

Week 3
Mon
Sled 2x(5x40) 25#
MB Accel 1 4x10m
MB Accel 2 4x10m
Squat Th x 4
1 Hop x 4
Box Jump Up 10x5
Loaded squat jump 5x5 45#
Squat 5x5 @ 65%

Wed
4x30 standing
4x30 3 pt
(3x20+20finish)
1x40 (20+m)
Hurdle 9x10hur
Skip ht 7x20skips
Clean 6x3

Thurs agility squat 80%

Week 4
Mon
Sled 3x(3x40) 20#
MB Accel 1 3x10m
MB Accel 2 3x10m
Squat Th x 3
1 Hop x 3
Box Jump Up 10x5
Loaded squat jump 5x5 45#
Squat 5x5 @ 82%

Wed
4x30 standing
4x30 3 pt
(3x20+20finish)
1x40 (30+m)
Hurdle 10x10hur
Skip ht 8x20skips
Clean 4x3

Thurs agility squat 71%

Week 5
Mon
Sled (3x30) 20#
4x20 standing
MB Accel 1 3x10m
MB Accel 2 3x10m
Squat Th x 3
1 Hop x 3
Box Jump Up 5x5
Loaded squat jump 5x5 45#
Squat 5x5 @ 89%
EMS

Wed
4x30 standing
4x30 3 pt
(3x20+20finish)
2x40
hurd 5x10hur
Skip ht 7x20skips
Clean 5x3
EMS

Thurs agility squat 86%
EMS

Week 6
Mon
Sled 1x30 20#
5x20 standing
4x30 standing
MB Accel 1 3x10m
MB Accel 2 3x10m
Squat Th x 3
1 Hop x 3
Box Jump Up 6x5
Loaded squat jump 5x5 45#
Squat 5x5 @ 73%
EMS

Wed
4x30 standing
4x30 3 pt
(3x30+10finish)
2x40
hurd 6x10hur
Skip ht 6x20skips
Clean 6x3
EMS

Thurs agility squat 93%
EMS

Week 7
Mon
5x20 standing
4x30 standing
Box Jump Up 6x5
squat jump 5x5 45#
Squat 3x3 @ 86%

Wed
4x30 stand
4x30 3 pt
2x(30+10)
2x40
Hur 7x10
Skip5x20
Clean 3x3

Thurs agility, squat 93% 3x3

Week 8
Mon
3x20 stand
3x30 stand
Box 8x5
squat jump 5x5
squat 3x3 89%

Wed
2x30 stand
2x30 3 pt
2x2x40
Hur 8x10
skipht 5x20
clean 3x3

Thursday agility, squat 3x3 95%

[tamfb]

I am curious what have these athletes being doing before this training cycle (weights/speed etc)? Also 12x30 with 35lbs may be a little too much, remember the sled is more intensive then hills. 5x5x89% is this 1rm or 5rm?

@ESTI

In working with 40-yard prep athletes and track sprints, I am having a difficult time knowing when the supercompensation will//may occur.

I have found when the 40-yard prep kids stop training (due to practices, season etc), they return at a higher level.

First, when would be the time to see a supercompensation effect?

and second, if it doesn’t occur when expected, what changes can be done to bring it about?

I have found when times were sluggish, I would give them 5 days of rest and they’d bounce back with good times (although not always new bests) and usually increases in lifts i.e. bench.

I have an 8-week program mapped out for the 40-yard prep group, hoping to see new performance levels during week 9.

[star61]

@tamfb

If your athletes are getting better when they stopped training most likely they were overtrained.

When would the supercompensation effect take place depends on many things for example is there max strength work being done and how long is it done for.

I would give them at least 3 weeks of easier training leading up to the combine testing.

tamfb, could the improvement simply be overreaching, and not overtraining? Planned overreaching should result in a slight reduction in performance, and then with recovery, supercompensation and improved performance. My understanding is that if no signs of chronic overtraining are present, and performance measures are within 90% or better of PB performance, its not a problem and supercompensation may result. Is this inconsistent with your understanding?

[tamfb]

Watch CF van dvd, no such thing as overreaching “if your over your over”…

@star61

tamfb, could the improvement simply be overreaching, and not overtraining? Planned overreaching should result in a slight reduction in performance, and then with recovery, supercompensation and improved performance. My understanding is that if no signs of chronic overtraining are present, and performance measures are within 90% or better of PB performance, its not a problem and supercompensation may result. Is this inconsistent with your understanding?

[star61]

@tamfb

Watch CF van dvd, no such thing as overreaching “if your over your over”…

Will do. Also interested in watching the new weight training stuff…time to place an order.

[tamfb]

@star61

Will do. Also interested in watching the new weight training stuff…time to place an order.

It’s around 01:25 in the VAN download. Did you get my PM?

[ESTI]

@tamfb

I am curious what have these athletes being doing before this training cycle (weights/speed etc)? Also 12x30 with 35lbs may be a little too much, remember the sled is more intensive then hills. 5x5x89% is this 1rm or 5rm?

The last 3 week block looked like this:

Sled 35# Mon Wed
wk 1 3x3x3
wk 2 3x3x4
wk 3 3x3x5

squat throws x10
1 hop x 10

Box 5-7x5 jumps

squat jump 5x5 45#

squat 5rep max effort

Yes % are based off 1RM

[tamfb]

Look like a lot of volume for high school kids. 5x5x89% is almost impossible for most athletes.

@ESTI

The last 3 week block looked like this:

Sled 35# Mon Wed
wk 1 3x3x3
wk 2 3x3x4
wk 3 3x3x5

squat throws x10
1 hop x 10

Box 5-7x5 jumps

squat jump 5x5 45#

squat 5rep max effort

Yes % are based off 1RM

[star61]

@tamfb

It’s around 01:25 in the VAN download. Did you get my PM?

yes, looking it over and thinking about it.

[ESTI]

@tamfb

Look like a lot of volume for high school kids. 5x5x89% is almost impossible for most athletes.

Right, but remember its 89% off a max 8 week prior, so in reality, its probably more like an 80-85% lift due to increases in strength from the previous 8 weeks. The percentages don’t change each week.