The 4 Phases of the Adaptation Phenomenon

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An expert from the book The Science of Winning:

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The adaptation phenomenon is ruled by the “principle of super-compensation” which follows 4 distinctive phases (fig. 1):

Phase 1

During this phase the athlete completes a large volume of training; they become tired and their physical performance drops (curve decline).

Phase 2

The so-called recovery phase induced by very low-intensity training (regeneration training or active rest) and rest between training sessions. The physical performance will now return to the starting level (curve rise equals compensation for the hard work).

This phase allows for several biological adaptations to take place:

  • Normalization of the cell environment: waste products are removed, the pH-values normalize and the cell structures recover

  • Recovery of neuromuscular stimulation processes: a tired muscle does not react optimally to stimuli from the nerves. This will be restored when the muscle recovers

  • Concentration and activity of enzymes and hormones will be restored

  • Energy sources are replenished. Glycogen and other fuel sources are restored

Phase 3

The super-compensation phase: physical performance increases above the initial level. The athlete can now handle the same load as before but with less strain or a more intense load with the same ease.

Phase 4

If training is not carried on, the improvement in physical capacity will be progressively lost.

Source: The Science of Winning: Planning, Periodizing and Optimizing Swim Training, Olbrecht, Ch. 1.