FitnessFitness

Local Muscular EnduranceLocal Muscular Endurance

LMELME

What is LME?What is LME?

Local Muscular Endurance (sometimes just ME – Muscular Endurance)

What sports do you need good LME for?What sports do you need good LME for?

Boxing, canoeing, distance running, cycling, swimming, rowing, x-country skiing, triathlon and many others. (anything that requires a lot of repetitions over a long time)

Principles of TrainingPrinciples of Training

Any form of training must mirror the Any form of training must mirror the specific demands of the sport. In specific demands of the sport. In resistance training, this means that the resistance training, this means that the load used should match the resistance load used should match the resistance that must be overcome while competing. that must be overcome while competing. The number of repetitions or the duration The number of repetitions or the duration of exercise bouts in a session should of exercise bouts in a session should approach that during the event. approach that during the event.

For basketball, if a player does as many as 150 chest passes in a game they need to train so they need to be able to do 150 reps of an exercise in training to have sufficient LME.

LME TrainingLME Training

Muscular endurance training helps Muscular endurance training helps athletes to cope with fatigue and athletes to cope with fatigue and tolerate high levels of lactic acid. It tolerate high levels of lactic acid. It uses relatively light loads of 40-60% uses relatively light loads of 40-60% 1RM and they can be lifted for a set 1RM and they can be lifted for a set period of time or a target number of period of time or a target number of repetitions. Again, a circuit training repetitions. Again, a circuit training set up is suitable for this type of set up is suitable for this type of resistance training. resistance training.

Principles of TrainingPrinciples of Training

FrequencyFrequency

How often you train in a week.How often you train in a week.

How often should you train for LME in How often should you train for LME in a week?a week?

3 times per week

IntensityIntensity How hard you should be working How hard you should be working

during each sessionduring each session This may be based on your 1RM, or This may be based on your 1RM, or

2min sit-up/push-up tests.2min sit-up/push-up tests.

Principles of TrainingPrinciples of Training

You should be working between 40-60% of You should be working between 40-60% of you maximum effort for LME. (ie. If you did you maximum effort for LME. (ie. If you did 100 push-ups in 2 mins you should do reps 100 push-ups in 2 mins you should do reps of 40-60 push-ups.) – light weights/many of 40-60 push-ups.) – light weights/many repsreps

DurationDuration How long you work for in each session.How long you work for in each session. Should your sessions be long or short to Should your sessions be long or short to

train for LME?train for LME?

Principles of TrainingPrinciples of Training

Sessions should be quite long to replicate the endurance required for which ever sport you are training for.

Progressive OverloadProgressive Overload

What is Progressive Overload in a What is Progressive Overload in a training programme?training programme?

Progressive overload means increasing the Progressive overload means increasing the difficulty of the session over a few weeks.difficulty of the session over a few weeks.

Why Progressively Overload?Why Progressively Overload?

As athletes train they get fitter and better at the exercises, so As athletes train they get fitter and better at the exercises, so programmes need to be made more difficult so that they programmes need to be made more difficult so that they continue to be challenging, and continue to improve their continue to be challenging, and continue to improve their fitness levels.fitness levels.

LME ProgrammeLME Programme Look at these guidelines and work out Look at these guidelines and work out

what things would make a session what things would make a session easier and what you could do to easier and what you could do to progressively overload a programme.progressively overload a programme.

LME ProgrammeLME Programme

Here is an example programme for a hockey Here is an example programme for a hockey player to improve LME using circuit training.player to improve LME using circuit training.

LME ProgrammeLME Programme

Create your own 6 week programme Create your own 6 week programme for either;for either;

A Basketball playerA Basketball player A Badminton playerA Badminton player A SwimmerA Swimmer