Ebook Download SuperCompensation & Recovery (Key Concepts Book 3), by Charlie Francis
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SuperCompensation & Recovery (Key Concepts Book 3), by Charlie Francis
Ebook Download SuperCompensation & Recovery (Key Concepts Book 3), by Charlie Francis
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This book was written by Coach Charlie Francis in 2008 to highlight the key training concepts of SUPERCOMPENSATION and RECOVERY and showcase how the body actually imparts a “training gain” from an athlete’s hard work. The fundamental concepts of SuperCompensation and Recovery are routinely misunderstood in planning the training for sport. Understanding and then applying the methods of Coach Francis will positively influence your short and long term results. Speed and power events demand physical and mental freshness to acquire, and thus repeat, technical proficiency. Leveraging the body’s innate needs to recover after hard work, and timing the next training to move the body’s “normal” baseline of performance up, is art meeting science at its best. Popular training plans fail to link training and recovery methods as one (or “as integral”). Many advertisements promote hard work as the only variable for success however this concise account of the training cycle will change your current thoughts about how to get the best possible results at the time you need it most. Reading SuperCompensation and Recovery explains that great results are not accidental.
Coach Francis defines SuperCompensation and Recovery in the following except from the book: “There is a four-part cycle when it comes to training. Work, recovery, supercompensation and involution. Work, of course, refers to the training that is performed. The recovery is the body's ability to return to its normal levels of circulation. This normal level is called "homeostasis". Recovery is the body's fight to regain homeostasis...However, in the process of the cycle, with work uninterrupted by any other factors (of a reasonable nature), the body compensates so hard after training that it passes the line of homeostasis. This is called supercompensation. Shortly thereafter, the body will realize that it has overcompensated and passed homeostasis, and will begin the involution phase of the cycle, returning to the baseline of homeostasis…The goal of the training cycle is to schedule the next workout when the body has reached the peak of supercompensation, but not yet begun the involution phase that brings the body back to the original homeostasis baseline. If the next workout is performed at this supercompensation peak, the peak becomes the new baseline of homeostasis, and the area between the old baseline and the new baseline is training gain.”
Similar to other books written by Coach Charlie Francis, SuperCompensation and Recovery was written in relation to his training of track athletes. Later in life he successfully utilized his training concepts with professional Hockey, Football, Tennis, Soccer and Basketball athletes.
This book is very specific to the idea of SuperCompensation and Recovery. To best understand how coach Francis achieved his successes, you will benefit from reading the other books in the Charlie Francis “Key Concepts” series, “The Structure of Training for Speed” and “Training for Power and Strength in Speed” plus the soon to be released “High Intensity Training: Expanding the Limits of Performance” and “Electronic Stimulation in the Training Model”. Further information can also be found in the bestselling books, Charlie Francis Training System as well as Speed Trap. Many of the Key Concepts are highlighted in our bestselling video called “GPP” as well as the real time footage shown in all the South Africa Series material. All are available at www.charliefrancis.com.
- Sales Rank: #175964 in eBooks
- Published on: 2015-02-22
- Released on: 2015-02-22
- Format: Kindle eBook
Most helpful customer reviews
1 of 1 people found the following review helpful.
Essentials for speed improvement
By Richard W. Ross
Excellent coverage of essential speed training elements. Charlie's short book concisely covers what's necessary for adaption to take place...
recovery, and raising the level of homeostasis
...high intensity training during the supercompen
sation phase. He also covers ways of enhancing/speeding up recovery after high intensity training sessions.
0 of 0 people found the following review helpful.
Interesting, but not as useful for coaches or athletes as expected.
By Dunte H.
This piece from the Charlie Francis backlog/archives almost fills out a gap in his published training materials. While the book does a fine job of explaining what supercompensation in useful terms and present a THEORY and PRINCIPLE of how timing training is related to that adaptation curve, the book is still missing critical practical information about assessing an athlete's recovery and preparedness for training or competition.
Francis details a massage and regeneration schedule that is immensely useful as a framework for inserting recovery methods into an athlete's training week. However, this book still does not explain in detail how to assess IF and WHEN an athlete is genuinely ready for a high-intensity training element. It does not describe what characteristics of muscle tone, enthusiasm, or warm-up performance are markers to not initiate a training session. It still does not thoroughly explain how or why more running (tempo sessions) help the body recover and prepare for subsequent high-intensity running. (There is mention that low intensity running does not add to CNS load, but no mention of how it contributes to physical load.)
No time is spent describing the method or reason of cycling training elements in order to facilitate recovery and/or higher performance. Also, virtually no mention is provided of the different lengths of recovery required for beginner, intermediate, and elite athletes, nor is there detail about how recovery should be cycled/applied throughout the training year.
As formatting goes, it would be more helpful for diagrams to be included in the text or linked directly - without being able to reference the charts mentioned in the text, many ideas go lost or misunderstood.
With all of that said, this text lightly covers some points a coach should consider: that incomplete recovery is occasionally essential in training to replicate long meets, that recovery methods have to be more comprehensive than light stretching and quality sleep for the elite athlete, and some exploration of proper rest periods after certain runs.
In short, if you are a fan of Charlie Francis' coaching philosophy and like to collect his works, this text will add small details to your collection. If you are a coach trying to optimize recovery for your non-professional athletes of various levels of performance, you won't find much new or insightful here to round out your coaching toolbox.
0 of 0 people found the following review helpful.
formatting issues
By vincente juarez
Great information from a great coach. Formatting issues with a diagram covering a full page of text but other then that worth the purchase
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