Workout: Maximum Oxygen Consumption for Power Endurance
The last two days of rest were just what I needed for my body to recover and supercompensate after a series of intensive workouts! There are only 22 more days left until the big competition. Yesterday, my focus was to improve my Maximum Oxygen Consumption while training for Lactic Acid Tolerance with exercises for power and power endurance.
The training was almost similar with the workout done last week for power and power endurance (see this blog). This time there are fewer exercises to perform, but at a higher intensity (85-90 percent of maximum). Of course, an intense warm up and dynamic stretching are mandatory prior to a demanding workout.
I performed 4 sets of simulated fighting at a higher intensity with an interval rest of 2 minutes between sets. This is a good challenge for my maximum oxygen consumption, but it will be even more intense for next week. After I finish my first circuit, I decided to skip the medicinal ball power endurance circuit, but I performed the dumbbell weight power workout 4 times at higher intensity instead of two times like last week. I ended my training with static stretching for the major muscle groups in the hot tub.
Introduction to Supercompensation
As I promised, I will introduce you to the training effects of supercompensation also known in sports as General Adaptation Syndrome (GAS).
An intense workout will create a certain level of fatigue stimulating many metabolic reactions in the body including a cardiovascular, hormonal and neuromuscular response. After the workout, the body try to get back to its homeostatic state. Homeostasis is the body’s property to normalize its internal functions. In other words, after an intensive workout the body need some time to return back to its normal biological function.
This is a period of compensation where the body, normalize its internal environment such as temperature, heartbeats, respiration and regulate other metabolic functions necessary to the survival of the human being.If enough time is allowed for the body to disperse fatigue, to rebuild its damaged muscle cells and replenish its glycogen stores, the body will recover and adapt to a higher level known as supercompensation.
In fact, supercompensation is the connection between an intense workout, the nutritional status of an athlete and the time allowed for regeneration that may lead to a greater physical adaptation. As supercompensation occurs, an increase in the homeostatic level takes place and a greater athletic efficiency is experienced. According to the science of periodization and athletic performances, there are 4 phases at which supercompensation can occur.
Anyways, I have to go prepare for another work out right now. To learn more about supercompensation, come back in the next few days!