Hello everyone It's COD channels from trénol I'm back with a new video today we're going to talk about the Luc léger more specifically how to succeed in your Luc léger if this video interests you I invite you to stay all along let's go it's [Music] gone before starting I especially invite you to subscribe to my Youtube channel to have more content to be notified each time that there is a new video invite you to like to share the video if you like it with the people around you the LUC léger what is it the LUC léger is a test of muscular endurance of cardio resistance which will mainly be used for the entrance tests to the competition in particular of firefighters of sports coach military gendarmerie in short it is a test which is used in many sporting fields in particular to allow to gauge a little the capacity endurance the speed in short it is a test which brings together several specificities the l léger is a test used almost everywhere because it is very very very simple to set up you just need of a soundtrack and a distance of 20 m to carry out your test the test therefore consists of going back and forth from point A to point B which are spaced 20 m apart depending on the good sound that is to say that you must run and pass your foot behind behind the cone behind the line at the moment when you hear the beep if you arrive too early you are eliminated if you arrive too late you do not have time to leave for the next cone or finally you are you are eliminated it will depend in fact on the competitions some competitions will say here you can catch up if you arrive in the 20 m zone but some competitions if you do not manage to pass the foot when it has the beep you are eliminated if you arrive too early you are eliminated so you really have to arrive at the right time so it is a test where you will have to be coordinated in terms of your movements to arrive at the right time a test also where you will have to run faster and faster therefore resist the effort more and more intense from there you will reach levels the higher the level will be the shorter the beep will be and therefore the faster you will have to run to reach 20 m the level will then give you a result on your VMA VMA which means maximum aerobic speed the fastest speed that you can run for as long as possible in quotation marks so the level will indicate this VMA and this VMA will be useful for your endurance training to succeed in increasing your cardiovascular capacity increase your maximum aerobic speed so you will be able to basically thanks to these trainings be able to run faster for longer you want to succeed in doing the light here is my advice for you first of all you must train on relatively short distances my first advice because you must train on a support which will be as close as possible to the test the test takes place over 20 m there is no point in running over 1 km I also advise you to run to do training runs with pivot that is to say where you will stop and completely change direction by that will break your rhythm that will break at the level of the legs and that is also what you will find in the light I advise you to practice training also with accelerations at each pivot and then maintain a constant speed to also work on this transition each time when you have to run from point A point B a point to point B over the 20 m and finally my last advice is to work on short durations over durations of 15 20 30 seconds max where you will run at full speed recover by walking or running quietly and do several blocks over a duration of about 30 minutes it will depend on your level of what you are capable of enduring in terms of effort in the training that I had the firefighters practice to allow them to achieve a better score in the light Luc I referred to the level that he had to reach to have the average example my firefighter must have level 11 that is to say a maximum aerobic speed a VMA of approximately 14 km/h to have 10 I therefore referred to the time that It must have taken him to cover the 20 m at a speed of 14 km/h to be able to do the distance. The distance was equivalent to at least 6 seconds. So I had my firefighters do 20 m intervals while running. They had to cover the 20 m in 6 seconds or less than 6 seconds to get to this speed of 14 km/h. I repeated the effort 10 to 20 times. A good recovery and we were off again for a second block. It's a training session that allows you a lot of freedom because you don't need a lot of equipment. You just need to calculate a distance of 20 m and have a stopwatch. But on the other hand, if you have access to a room and a treadmill, it's the best because you can program the speed of your treadmill to run, so at the 14 km/h that we need to be able to succeed in the test. In this case, you can program 30,300 on your treadmill, or here's 30 seconds where I'm going to run at 14. km/h 30 seconds where I get off my mat quietly or otherwise I reduce the speed and that for 10 to 20 times and two to three blocks depending on your resistance to effort it is the training that I practiced to enter the ppjeps to become a sports coach it is the training that allowed me to go from level 6 or 7 I think to level 9 it seems to me if I am not talking nonsense it is a training that worked a lot for me it is a training that worked for the firefighters that I followed that I coached personally to achieve the results today they managed to validate their professional Pompi test thanks to these trainings that we practiced together so here is a little my advice for you there are several ways to train several ways to succeed in its light here is one of the ways that you can do to succeed in reaching your goal try these different methods send me in comment if you try if it worked for you I would be very happy to take it and if it didn't work or if you try another method send it to me also in comment I also like to learn from others and here we finally come to the end of this video I hope you liked the video I hope you learned things and above all do not hesitate to subscribe to my Youtube channel to have more content like my video if to allow me the referencing share the video with your friends help me to make myself known if ever you like what I do it would always make me happy on this I say see you soon for a next video go ciao ciao [Music]