What is LVRT™ & Loading for LVRT™

  • Please note that these are guidelines only and it is recommended that you seek medical guidance before you commence any resistance training exercise program.

  • Please be sure to follow all the general safety and overtraining guidelines when training with Exogen or when performing any exercise.

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 and emphasizes 100% user-defined resistance training with significantly less load than traditional weight training. The main principles of LVRT™ include;

  1. Applied loads are generally measured and progressed in grams and not kilograms
  2. Total loading generally does not exceed ~ 10% of body weight
  3. Movement speeds are maintained within ~10% of competition speed
  4. There must be minimal disruption to the athletes skill-based ROM
  5. There is less emphasis on traditional sets and reps and greater focus on extended resistance training periods mimicking real competition metabolic demands
  6. Hands and feet should remain free with the body untethered to any anchor points
  7. Must maintain body-mind connection with minimal disruption to focus

LVRT™ does not replace other forms of resistance training but seeks to enhance them providing the most effective and efficient method to apply meaningful resistance to human movement.



Each person is different. During LVRT™ you must experiment with the LOAD volume and orientation to find what works best for you and your sport.


LVRT™ Rule #1: If it feels wrong, reload.

User-defined movement means you are in control so let your proprioception, awareness and instinct guide you. If you feel the overall loading is too heavy or uncomfortable then simply reduce the load and/or re-adjust the orientation. Experimentation is highly recommended.



All adaptations are specific to the stimulus imposed. In general this means if you train heavy you get stronger, if your train fast you get more speed, if you train long you build stamina.

LVRT™ Rule#2: Reduce the LOAD not the speed.

The real advantage of EXOGEN™ and LVRT™ is the ability to provide specific, progressive resistance to maximal / actual sport speed activities. While there is some debate on the topic, reducing the speed of a desired movement teaches that movement to be slow and is contradictory to speed enhancement.

In general, you need to train at or near you’re desired speed to improve at that speed. If you feel the selected load is slowing the desired speed of motion down by more than 10-20% reduce the load, not the speed.

Once you can comfortably use the lighter load at the desired speed then progress to a higher load.  With increments of 50-200grams you will have ample opportunity for this. In some cases progressions may come daily in a new program. Quickly you will realize why LVRT loading is measured in grams not kilograms. When it comes to optimal speed training - less is more.



The process of increasing (and decreasing) load over time to allow for greater adaption and improvement.

LVRT™ Rule #3: Progress in gradually in grams not kilograms

The need to progressively load more weight in order to provide enough stimuli to improve has been clearly established. The question today is how much is enough?

LVRT™ keeps optimal speed and range of motion as the central focus and primary goal of high-quality, high performance movement training. Your progressive loading should follow suit. 

Please see our progressive loading chart to help you begin training with EXOGEN™ for your sport.



Injury and overtraining are a risk no matter what form of exercise you do. The best way to avoid injury and overtraining remains the same.

LVRT™ Rule#4: Listen to your body

When training with EXOGEN™ remember - light LOAD is still resistance training.

A light load moving at high speed can place even greater stress on the body, especially the joints, than a heavy load moving at slow speed. Any golfer, baseball or tennis athlete can attest to this.

To avoid over-reaching and over-training be sure to;

  • Be medically ready and physically fit to begin resistance training
  • Properly warm-up cooldown for your activity
  • Progress your intensity gradually over time
  • Follow all exogen training guidelines
  • Listen to your body. If you are tired, rest. If something hurts, stop.  If it continues to hurt, get it checked by a medical professional - use good judgement.
  • schedule your recovery (periodization is key)


Contact Kinetic Sport Science for more information