Local muscular endurance (LME) is the ability to repeatedly use muscles without tiring. It can be tested through exercises like 1-minute sit-ups and step-ups. Circuit training and weight training with high reps and low sets can build LME. An effective LME training program follows principles like training muscles at least 3 times per week at 50% of maximum intensity for 20 minutes, progressively overloading the muscles over time, and maintaining training to prevent reversibility of gains. LME provides benefits like performing repeated movements without fatigue, maintaining quality throughout activity, and keeping skills consistent.

1. Local Muscular Endurance
LME
 Definition of LME
 The ability to use the same muscles
or a group of muscles repeatedly
without tiring.

2. Fitness Tests for LME
 Upper Body - Bent arm test
- 1 min sit-up test
 Lower Body - 1 min step up test
- 1 min sit up test
NB Fitness tests must be carried out before a
training programme then after 4-6 weeks the
exact same test must be carried out again to
establish if progress has been made.

3. Methods of training for LME
 Circuit training
 Consists of working at different exercise
stations that work different parts of the
body. E.g. sit-up, step-up, bicep curl
 Weight Training
 Lifting Free Weights or Weight Machines
doing high repetitions with low sets. E.g.
2sets of 15repitions.

4. Applying F.I.D.A & S.P.O.R to a
LME Training Programme
 Frequency – at least 3 x time
 Intensity – work at 50% of 1
repetition maximum
 Duration – 20minutes
 Activity - Circuit / Weight Training
 Specificity – specific to the activity, current
fitness levels and the specific muscles that
need to be improve (e.g. quadriceps for
football)

5. Applying F.I.D.A & S.P.O.R to a
LME Training Programme
 Progression / Overload – Need to apply
greater demands on the body by steadily
increasing the training programme. Need to
increase either Frequency, Intensity or
duration.
 Reversibility – Don’t use it you lose it!

6. Benefits of LME
 Allows repeated movements without
fatigue setting in
 Keeps quality throughout activity
 Helps keep co-ordination
 Keeps balance
 Keeps skills consistent