​TRAIN SMARTER, NOT HARDER – Lactate Retention Method (LRM)

HOW TO
·  LACTATE RETENTION METHOD is completed by performing an isometric movement immediately following an exercise interval that produces lactate/metabolites
·  The ISOMETRIC MOVEMENT that is used must utilize the same muscle groups as the previous exercise interval and be held at a long muscle length for 20-40 seconds
·  The EXERCISE INTERVAL must produce lactate/metabolites (generally meaning it must occur 20-40 seconds at minimum and be performed at a high intensity)

 
ADAPTATIONS
·  Improved LOCAL MUSCULAR ENDURANCE/acidosis tolerance
·  Increased ability to SUSTAIN HIGH POWER OUTPUTS for longer/lactate tolerance
·  Enhanced LACTATE UTILIZATION
·  Increased time under tension/HYPERTROPHY

 
OTHER BENEFITS
·  Experience LESS MECHANICAL DAMAGE on joints when performing isometrics for extra volume instead performing more repetitions
·  Train at HIGHER INTENSITIES during volume phases because a large percentage of work is made up by submaximal isometric movements
·  Improve BODY AWARENESS by correcting positions and ensuring the right muscles are firing during isometric
·  MINIMIZE fatigue and soreness during high volume training

 
IMPLEMENTING LRM
·  It can be done with any form of exercise that produces lactate
·  For conditioning purposes, I prefer to use bike sprints, stair sprints, jumps squats, and jumping lunge
·  For hypertrophy purposes, I use compound movement like squats, split squats, presses, and pulls
·  When using LRM the adaptations are not global and are only applicable to the muscle group being utilized, so choose the exercises based on the needs of the individual you are working with

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LACTATE RETENTION METHOD