Lactate Retention Method: Train Smarter, Not Harder

What Lactate Retention Method is & its Implementation

           The Lactate Retention Method (LRM) is the utilization of lactate for cellular adaptive purposes. Lactate is utilized in this method by performing an isometric movement immediately following an exercise interval that produces lactate. 

The isometric movement, when performed in a deep position (or at a long muscle length), limits blood flow to and from the muscle. Its purpose is to trap the metabolites that were produced during the interval in the muscle. Once the metabolites have been trapped it forces the muscle to utilize them as efficiently as possible. The adaptations the muscle will make from this method will significantly improve an athlete’s lactate clearance rates and tolerance when lactic demands are required in sport.

When implementing the Lactate Retention Method any mode of exercise can be used as long as the two different major components of the method are followed.



1.   Lactate must be produced during the initial exercise interval (generally meaning exercise must occur for 20-30 seconds at a minimum and the exercise must be performed at a high intensity)

2.   The isometric exercise performed immediately after the initial interval must utilize the same muscle groups and be held at a long muscle length for a duration of 20-40 seconds

As long as both of those components are followed you will be enjoying the following adaptations:

·     Improved lactate utilization

·     Improved lactate threshold/tolerance

·     Increased ability to sustain high power outputs for longer durations

LRM & Conditioning

The reason why this method is so beneficial is because it focuses solely on developing the athlete’s capacity to tolerate extremely lactic states. This improved capacity will transfer to improved performance when lactate demands are required.

Utilizing LRM is more efficient than traditional lactic intervals for conditioning because it extends the period of time your muscles are in a lactate state without you having to perform additional work. Below is an example:

Traditional Lactic Intervals:

1:00 Bike@90% / 1:00 Rest x 8 = 8 min. work

LRM Lactic Intervals:

:40 sec Bike@90% + :20 sec squat isometric / 1:00 Rest x 8 = 5:20 min. work

LRM Benefits

·     Same lactic state duration with less work (2:40 or 33% less work)

·     Less mechanical damage from biking/interval action of choice

·     Decreased amount of fatigue, more energy to put towards sport skillNew Paragraph

LRM & Resistance Training

           The LRM can also be applied to resistance training. I regularly use it during phases that utilize higher volume too target increasing the athlete’s muscle cross sectional area. I personally do not find it ideal to prescribe higher rep ranges to the major multi-joint movements, like the squat, deadlift, bench press, and overhead press. I have found it often creates compensation patterns (over use of the low back/erectors) when the athlete becomes fatigued during the latter reps of the set and increases the risk of injury. To counter this negative I keep the volume on my main lifts lower and perform isometrics immediately following the completion of the main lift, to get the benefits of higher times under tension.

Another benefit I’ve discovered when implementing LRM is that utilizing an unloaded isometric after a heavy multi joint movement gives the athlete’s an improved sense of body awareness. It forces them to become more conscious of their body position and if the correct muscles are firing when performing, allowing them to make correction before completing their next heavy set. Below is an example of how I utilize LRM during hypertrophy training.

Traditional Hypertrophy Training

Squat 3x10@65% (2:0:1) = 30 sec. T.U.T. each set

LRM Hypertrophy Training

Squat: 3x5@75% (2:0:1) + 20 sec squat isometric = 35 sec. T.U.T each set



LRM Benefits

·     Increased duration of time under tension with less reps being performed

·     Heavier loads utilized

·     Less mechanical damage from loaded squatting action

·     Improved body awareness (body positioning/correct muscles firing)

·     Decreased overall fatigue and sorenessNew Paragraph