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When it comes to understanding how training affects performance, there are two primary models to consider: the supercompensation model and the fitness-fatigue model. Each offers a unique lens through which to view progress, fatigue, and preparedness.
The Supercompensation Model
The supercompensation model is built around the concept of peaking. In this framework, each training bout accumulates fatigue. Over time, this fatigue builds until a restoration phase is introduced—usually through rest or deloading. Once fatigue dissipates, the body rebounds, and performance temporarily increases. This is the "supercompensation" phase—a short-lived window where you're able to display elevated performance due to reduced fatigue and retained fitness.
This model is especially common in programs designed to peak an athlete for a specific event or performance, such as an Olympic weightlifting meet, powerlifting meet or strongman competition. However, it’s important to understand that this peak is fleeting. Without proper timing and management, the supercompensation window can pass without being effectively utilized.
The Fitness-Fatigue Model
The fitness-fatigue model offers a more nuanced and sustainable view of training. Instead of chasing peaks, it emphasizes the ongoing balance between two competing forces: fitness and fatigue.
In this model, your daily performance is the result of how much fitness you’ve gained minus the fatigue you’re carrying. On average, fatigue dissipates within 24 hours, while fitness gains last for around 72 hours. This creates a rough 3:1 ratio of fitness to fatigue. However, this balance is dynamic and influenced by more than just sets and reps. It’s also affected by lifestyle stress, sleep, nutrition, and psychological strain.
Whereas supercompensation provides short bursts of elevated performance, the fitness-fatigue model offers a broader framework for understanding long-term adaptation. It encourages athletes to consider their “everyday strength” as a reflection of their consistent ability to perform and pulls you away from the comparison to one’s all-time best performances.
Applying These Models
Understanding which model applies to your current training phase can provide clarity. Are you preparing for a peak performance event? Or are you working to build durable, repeatable strength over time? Recognizing the difference helps prevent getting caught up in temporary spikes or dips in performance and instead keeps you grounded in sustainable progress.
Not every strong day means you’re stronger. And not every rough day means you’re weak. Sometimes, supercompensation is just smoke in front of the mirror, an illusion if it is taken out of context.
Train smart. Know where you are in the cycle. And understand both models as tools for performance increases.