Fitness Local Muscular Endurance
LME • What is LME? Local Muscular Endurance (sometimes just ME – Muscular Endurance) • 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 Training • Any form of training must mirror the specific demands of the sport. In resistance training, this means that the load used should match the resistance that must be overcome while competing. The number of repetitions or the duration of exercise bouts in a session should 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 Training • Muscular endurance training helps athletes to cope with fatigue and tolerate high levels of lactic acid. It uses relatively light loads of 40-60% 1RM and they can be lifted for a set period of time or a target number of repetitions. Again, a circuit training set up is suitable for this type of resistance training.
Principles of Training • Frequency • How often you train in a week. • How often should you train for LME in a week? 3 times per week
Principles of Training • Intensity • How hard you should be working during each session • This may be based on your 1RM, or 2min sit-up/push-up tests. • You should be working between 40-60% of you maximum effort for LME. (ie. If you did 100 push-ups in 2 mins you should do reps of 40-60 push-ups.) – light weights/many reps
Principles of Training • Duration • How long you work for in each session. • Should your sessions be long or short to train for LME? Sessions should be quite long to replicate the endurance required for which ever sport you are training for.
Progressive Overload • What is Progressive Overload in a training programme? • Progressive overload means increasing the difficulty of the session over a few weeks. • Why Progressively Overload? • As athletes train they get fitter and better at the exercises, so programmes need to be made more difficult so that they continue to be challenging, and continue to improve their fitness levels.
LME Programme • Look at these guidelines and work out what things would make a session easier and what you could do to progressively overload a programme.
LME Programme • Here is an example programme for a hockey player to improve LME using circuit training.
LME Programme • Create your own 6 week programme for either; • A Basketball player • A Badminton player • A Swimmer