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LIGHT VARIABLE RESISTANCE TRAINING (LVRT™)

by Coach Joe Dolcetti

WHAT IS LVRT™

LVRT™ or Light Variable Resistance Training™ is LILA’s trademark training system for which Exogen was designed. LVRT™ is a training methodology that conforms to the laws of training, emphasizing 100% user-defined resistance training with significantly less load than traditional weight training. LVRT is characterized by;

  1. Applied loads are progressed in grams not kilograms
  2. Total loading does not exceed approximately 10% of body weight
  3. Movement speeds are maintained within ~10% of competition speed
  4. Minimal disruption of skill-based speed and range of motion
  5. Metabolic demands that focus on competition demands not traditional sets & reps
  6. The hands and feet remain free with no external anchor points, handles or points of contact

LVRT™ does not replace other forms of resistance training but enhances it providing the most effective and efficient method to apply relevant resistance to improve movement performance.

PERIODIZATION FOR MOVEMENT

1. INDIVIDUALIZATION

Each person is different. Do not simply adapt a training program some champion used. Find what works for you. This is a common mistake even among top coaches and athletes – following trends, rather than science. LVRT guides you to strategically experiment with both the LOAD volume and orientation to find what works best for you and your sport.

You are in control, let your feeling, awareness and instinct guide you. If you feel the loading is too heavy, unnatural or uncomfortable then simply reduce the load and/or re-adjust the orientation. Experimentation is needed to find the LOAD that is optimal for you.

LVRT Tip #1: IF IT FEELS WRONG, RELOAD. Choose a light load that does not change your skill or movement pattern. It should feel about the same just harder. Get used to the load first. Only progress heavier when that load becomes easy.

2. SPECIFICITY

Adaptations are specific to the stimulus imposed. If you train with heavy loads you get stronger, if your train with light loads at high speed you get quicker, if you train over long periods you build stamina. Doing heavy squats may help build base strength which is a component of power but ultimately it will not make you fast – if it did, sprinters would spend 5-6 hrs/day at the squat rack not the track.

LVRT Tip #2: REDUCE THE LOAD NOT THE SPEED.
Choose a load that does not reduce your speed (by more than 5-10%). If you are a sprinter or field sport athlete this will likely be very light to start, 1-2% of your body weight. Reducing the speed of a desired movement teaches that movement to be slow and is contradictory to speed enhancement. You need to train at or near you’re desired speed to improve at that speed. Once you can comfortably use the lighter load at the desired speed then progress to a higher load.

EXOGEN WEEK 1-2 WEEK 3-4 Week 5-6 Week 7-8
SHORTS 200 GRAMS 400 GRAMS 400 GRAMS 600 GRAMS
CALVES 200 GRAMS 200 GRAMS 400 GRAMS 400 GRAMS
Total load 400 grams 600 grams 800 grams 1000 grams

The focus is to maintain your speed, range of motion and accuracy while gradually increasing the power and intensity of your kicks with LOADS. This is the difference between movement training Vs traditional weight training.

  • PROGRESSIVE OVERLOAD

To improve over time, gradually progress your training load and volume. This allows your body to rest and recover sufficiently. You don’t improve during training, you improve during recovery when your body is rebuilding itself. If training is too hard and too often, the body doesn’t adapt and improve very well. Just like sleep. You wouldn’t progress from 5k runs to 10k runs or 50 kg squats to 100kg squats in one week. It’s too big a jump. Increase gradually just like traditional training. EXOGEN has been scientifically designed in increments of 50 – 300 grams to allow light and continual progression.

LVRT Tip #3: PROGRESS IN GRAMS NOT KILOGRAMS.
Choose progressions that are small to start. 100-200 grams per limb or body segment not 1-2 kgs.

EXAMPLE: Muay Thai kick training progressive loading chart*

*Note: The specific position and orientation of the loads is dependent on your individual and specific needs.

EXOGEN WEEK 1-2 WEEK 3-4 Week 5-6 Week 7-8
SHORTS 200 GRAMS 400 GRAMS 400 GRAMS 600 GRAMS
CALVES 200 GRAMS 200 GRAMS 400 GRAMS 400 GRAMS
Total load 400 grams 600 grams 800 grams 1000 grams
  1. OVERTRAINING

If you do not allow enough recovery you will get over fatigued and injured. This is a risk no matter what exercise you perform – loaded, unloaded, fast or slow. The best way to avoid injury and overtraining is to progress gradually, with good guidance and coaching.

LVRT Tip #4LISTEN TO YOUR BODY.
When training with EXOGEN be very aware that though the LOAD is light it is still resistance training! A light load moving at high speed can place even greater stress on the body than a heavy load moving at slow speed especially over long periods of time. When training with EXOGEN ensure you;  

-Have medical clearance before starting a program if you are in a high risk population

-Adequately warm-up, cooldown and recover

-Progress intensity and volume gradually over time

-Follow all LVRT Exogen training guidelines

Use good judgement – If tired, rest. If it hurts, stop. If it continues to hurt, get checked and if unsure of these guidelines or how to exercise safely, seek professional advice.

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