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Supercompensation | Deload = Super Strength

In any given training session, there is a breakdown of muscle tissues, a draining of nutrients, and straight up fatigue. By the end, we’re hopefully invigorated but most likely not as fit as when we started. From here, our bodies will then recover by increasing protein synthesis to rebuild muscle tissue, and replenish necessary nutrients. If recovery is adequate, then supercompensation or “super-strength” occurs, and thus more fit.


For you to access some super strength gains, we want you to choose the path of most resistance, so that your fitness level temporarily declines. We want you to take yourself closer to the edge, but not over. If done correctly, you will feel fatigued, weaker, and possibly smaller at the end of your sessions. The increased stimulus will yield all that adaptation we’re all looking for.


We’ve built your volume week-by-week. This is easily done by showing up on a regular basis and following our group or individualized programming 3+ days per week. It’s about an intelligent but organic process of pushing your body further beyond its limit. Your should feel invigorated after your training, but it’s okay to feel moderately beatdown.


Many people mistake feeling beat down for overtraining. Overtraining can often leave us with almost drowning lack of progress, chronically weaker and fatigued, taking much longer to address. This is a rare but real scenario, but unless your soul feels empty, you’re probably fine. It’s just that you are on the very slight verge of losing your soul.


As times passes, you may notice your ability to achieve bettering levels of fitness becomes tired. As your training age increases you may need to make more adjustments. Unfortunately we often are forced to learn this through injury, and still don’t take that opportunity. Our progress can drown in this lack of adaptation.


Weekly Deload Adjustments

Great news, you don’t have to stop training, or showing up for that matter. Meet with your coach to discuss any specific strategies and align yourself with appropriate progression. Consider the following for one week:

  • Quantitative Adjustment

    Lower the total volume of your working sets of lifting or gymnastic strength. Instead of doing the prescribed 5 sets of 5 at 80 percent, perform 2 sets of 5 at 80 percent. Not feeling up for the weight today? Perform 5 sets of 5 at 50 percent. It’s much easier to make these adjustment for barbell movements when you know what your numbers are.

  • Qualitative Adjustment

    Drop back to a simpler progression for your strength or skill movement. This is a great time to get back to basics and master the building blocks. Gymnastic strength progressions allow for continued developed and easy backup options. Drop back to one of these options that allows for lower intensity and quality execution. It’s much easier to make these adjustment for movements when your progressions are just that, progressive (simple to complex).


So now the week is done, you just might see those jumps in super strength. Use more of these weeks in the future when you get that soul-less frustration. Trust all of this is considered by our coaching staff when programming for you. I challenge you to take responsibility to make adjustments to keep your integrity in check, and your success everlasting.

Coach Chesty.