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Application of the super-compensation model
All these things sound very theoretical and I want to illustrate it with an
example. I’ll use just one exercise, the bench press.
The repetition speed is standardized at 5 seconds.
Training day 1 (July 1st, 2000) – bench press – 4 * 240 lbs
1 relaxation day
Training day 2 (July 3rd, 2000) – bench press – 4* 240 lbs
(stagnation)
2 relaxation days
Training day 3 (July 6th, 2000) – bench press – 5*240 lbs
(performance increase-one repetition)
3 relaxation days
Training day 4 (July 10th, 2000) – bench press – 7*240 lbs
(performance increase-three repetitions)
4 relaxation days
Training day 5 (July 15th, 2000) – bench press – 6*240 lbs (performance
increase-one repetition)
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