top of page

Understanding the Theory of Super-Compensation

Updated: Jun 22, 2023

The Importance of Adaption, Loading, Shock, and Deload Weeks in Training

In the world of strength and conditioning, the concept of periodization plays a crucial role in optimizing performance and achieving long-term progress. One effective approach within a 4-week training cycle is the incorporation of adaption, loading, shock, and deload weeks. These distinct phases help athletes maximize their gains while minimizing the risk of overtraining and injury. In this article, we will delve into the theory of super-compensation and explore why it is important to include these specific weeks in your training program.

Week 1: Adaptation

The initial week of a training cycle is all about adaptation. It serves as a transition period to familiarize yourself with the new program, exercise selection, and movement patterns. During this phase, the emphasis is on proper form and technique, allowing your body to adjust and establish a foundation. The intensity level is kept at around 7 out of 10, striking a balance between challenging weights and ensuring adequate recovery. By focusing on technique and gradually introducing new stimuli, you set the stage for progressive improvements throughout the cycle.

Week 2: Loading

After establishing a solid foundation in the adaptation week, it's time to increase the challenge. During the loading week, the sets and reps remain the same, but the weights are slightly increased. This adjustment pushes you to a 7-8 out of 10 intensity level, promoting further strength and performance gains. The loading week allows you to gauge your progress, as you become more comfortable with the movements and start to push your limits. Additionally, this phase focuses on REP+ exercises, which are designed to elicit higher levels of muscular stress and stimulate growth.

Week 3: Shock

In the shock week, the intensity ramps up significantly. Adjustments are made to the load, either by increasing the weight, altering the sets or reps, or introducing advanced variations of exercises. This phase challenges you to push beyond your comfort zone and reach an 8-9 out of 10 intensity level. The shock week aims to shock your body with increased stress and stimulus, pushing your physical limits and promoting further adaptations. However, it is crucial to prioritize safety, maintain proper form, and be mindful of signs of fatigue to prevent overtraining and injuries.

Week 4: Deload

As the training cycle nears completion, the deload week provides a period of active recovery and preparation for the next cycle. The intensity level is reduced to around 6 out of 10, allowing for both physical and mental recovery. This week plays a vital role in preventing overtraining, reducing accumulated fatigue, and minimizing the risk of injury. Deloading also allows for super-compensation, a process in which the body adapts and becomes stronger during the recovery phase. By giving your body the chance to recover adequately, you set the stage for optimal performance and continued progress in subsequent training cycles.


The incorporation of adaption, loading, shock, and deload weeks within a 4-week training program is crucial for optimizing performance and promoting long-term progress. By strategically manipulating the intensity and volume of training, athletes can tap into the theory of super-compensation, where the body adapts and becomes stronger during the recovery phase. This systematic approach helps prevent overtraining, minimize the risk of injury, and ensure continuous improvements. By understanding and implementing these distinct training phases, you can maximize your gains, achieve peak performance, and take your training to new heights.

10 views0 comments


bottom of page