What is a 1RM?
A 1RM is a 1 repetition maximum. It is the maximum amount of weight an athlete can lift in one effort.
Why do we use 1RM testing?
1RM testing to prescribe intensity. Intensity or bar weight is prescribed as a percentage of 1RM depending on the desired goal from lifting i.e. endurance (≤67%), hypertrophy (67-85%), strength (≥85%), speed (80-90% single effort).
What are some advantages/disadvantages of 1RM testing?
1RM testing offers some advantages that include, but not limited to:
- Accurate training prescription
- Ranking of athletes within group
- Comparison of your athletes with other athletes (normative data)
- Improves standards
- Helps set goals and keep objectives in line with intent.
Some disadvantages include:
- Requires excellent technique
- Need for tapering before testing (training time lost)
- Test can be time consuming for teams
- Athletes 1RM capacity fluctuates daily
However, some coaches argue that there is risk involved with 1RM testing due to the high weight being lifted during the test. It's worth pointing out that good S&C coaches typically do not engage in 1RM testing when an athlete has a low training age. Where the 1RM test is avoided, a 3RM test is used that can provide similar insights. The 3RM test is similar by way of protocol to the 1RM but the final max effort is based on how much weight can be lifted for three reps. The idea being less weight will be on the bar so its safer. The down side is that the total volume of the 3RM lift will be higher than the 1RM lift.
What about VBT?
Velocity based training (VBT) is an excellent way to accurately track and test lifting capacity. VBT can also be used to test 1RM without having to go all the way to max. When an experienced lifter is lifting the 1RM weight they are usually moving the weight at approximately 0.15meters per second. Using this information we can test at different speeds with different weights to find our 1RM using math. The bar starts light, and gradually gets heavier. Click here for an example report from the system I use with my athletes and teams. The GymAware system is ideal for daily monitoring of athletes in a team environment. If you would like to take advantage of this tool, talk to me about how I can elevate your teams performance through prescription and monitoring today.