Transcript Fitness LME - Perth Grammar

Fitness
Local Muscular Endurance
LME
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What is LME?
Local Muscular Endurance (sometimes just ME –
Muscular Endurance)
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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
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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
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Muscular endurance training helps athletes to
cope with fatigue and tolerate high levels of
lactic acid. It uses relatively light loads of 4060% 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
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Frequency
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How often you train in a week.
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How often should you train for LME in a week?
3 times per week
Principles of Training
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Intensity
How hard you should be working during each
session
This may be based on your 1RM, or 2min situp/push-up tests.
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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
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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
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What is Progressive Overload in a training
programme?
Progressive overload means increasing the
difficulty of the session over a few weeks.
 Why Progressively Overload?
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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
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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
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Here is an example programme for a hockey player to
improve LME using circuit training.
LME Programme
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Create your own 6 week programme for either;
A Basketball player
A Badminton player
A Swimmer