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1RM Testing Protocols and Procedures

This document provides guidance on performing maximal strength tests through 1 repetition maximum (1RM) testing for various lifts. It outlines the specific lifts that should be tested, such as back squats, bench press, and deadlifts. The document also provides recommendations for estimating 1RM from multiple repetition sets, sample warm-up protocols for working up to a 1RM, and formulas for calculating 1RM from other repetition maximums. The goal is to safely and effectively determine an athlete's maximal strength for different lifts through performing 1RMs or making estimations based on their performance.

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Cláudio Milane De Oliveira
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1K views7 pages

1RM Testing Protocols and Procedures

This document provides guidance on performing maximal strength tests through 1 repetition maximum (1RM) testing for various lifts. It outlines the specific lifts that should be tested, such as back squats, bench press, and deadlifts. The document also provides recommendations for estimating 1RM from multiple repetition sets, sample warm-up protocols for working up to a 1RM, and formulas for calculating 1RM from other repetition maximums. The goal is to safely and effectively determine an athlete's maximal strength for different lifts through performing 1RMs or making estimations based on their performance.

Uploaded by

Cláudio Milane De Oliveira
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Maximal Strength Tests
  • 1RM Testing
  • 1RM Protocol
  • 1RM Estimations
  • Strength Training

MAXIMAL STRENGTH

TESTS

BECOME THE EXPERT


B E C O M E TH E E XP E R T

MAXIMAL STRENGTH
Perform a 1RM on a lift or estimate your 1RM from a
2,3 or 5RM – 1RM calculator or coefficient.

• Back Squat / Front Squat.

• Bench Press / Overhead Press / Push Press.

• Deadlift (Conventional / Sumo / Hex Bar).

• Pull-Up / Chin-Up / Parallel Dip (Weighted).

Other Tests:

• Dynamometer Grip Strength Test.

• Velocity-Based Assessment – becoming popular but


requires equipment.
B E C O M E TH E E XP E R T

1RM TESTING
If an athlete has no idea what their 1RM might be, they should gain more
experience in the gym working with moderate loads for higher reps. From
there, it is easy to estimate a 1RM from a hard set of 5 reps – simply times
the weight lifted by 1.16.

Once we have an estimation of what an athletes 1RM on a particular lift


might be, we can organise the ideal protocol to build up to that weight.

Ultimately this protocol is going to change drastically depending on whether


an individual is working towards a 40kg back squat or a 300kg back squat.
However, if an individual is able to squat 300kg, it is likely they are
experienced enough to know what warm-up protocol works for them.

Prior to any max testing we can perform a basic warm-up using the RAMP
protocol for example – the warm-up should include bodyweight and goblet
squats for example.

In the next slide we will look at a protocol for an estimated 1RM of 100kg.
Note, a training max (no breakdown in form) is around 10-15% lower than a
true 1RM or what might be a PR (personal record).
B E C O M E TH E E XP E R T

1RM PROTOCOL
The table below shows an example of how an athlete may work up to an estimated 1RM of 100kg.

Ideally an athlete should be attempting their first 1RM attempt within 4-5 sets (not including the sets with the
unloaded barbell).

% / LOAD SETS REPS REST

Unloaded Barbell 1-2 8-10 1 Minute


30-40% 1-2 6-8 1 Minute
50-60% 1 3-5 1-2 Minutes
75-85% 1 1-2 2-3 Minutes
90-95% 1 1 3-5 Minutes

1st 1RM Attempt

If going for a 2nd attempt, rest for 3-5+ minutes, -/+ 2.5-5% and go for the 2nd attempt.
B E C O M E TH E E XP E R T

1RM ESTIMATIONS
Note: The higher the rep range, the less accurate the 1RM estimate becomes.

% Estimations Coefficients

2RM = 94-96% of 1RM 2RM x 1.05

3RM = 91-93% of 1RM 3RM x 1.11

5RM = 85-88% of 1RM 5RM x 1.16

8RM = 80-82% of 1RM 8RM x 1.24

10RM = 75-77% of 1RM 10RM x 1.33


B E C O M E TH E E XP E R T

STRENGTH TRAINING
The development of strength is the foundation of physical
performance because, before all else, you need the strength in
your structures to support the fundamental movements that you
carry out each day.

This huge course consists of over 150 video tutorials (4+ hours)
and over 3 hours of narration from Coach Curtis where he talks
through the 200+ slides.

If you want to gain a mastery of free weight training and become


a Strength Training Specialist, this course is an absolute must
for you – it is by far the most comprehensive Strength Training
Course on the market.

Here’s the link to the full course: 50% Off!

[Link]
training-50-off
HOPE YOU ENJOYED
OUR CONTENT

BECOME THE EXPERT

B E C O M E T H E E X P E R T MAXIMAL STRENGTH TESTS
MAXIMAL STRENGTH B E C O M E T H E E XP E R T Perform a 1RM on a lift or estimate your 1RM from a 2,3 or 5RM – 1RM calcula
1RM TESTING B E C O M E T H E E XP E R T If an athlete has no idea what their 1RM might be, they should gain more experien
1RM PROTOCOL B E C O M E T H E E XP E R T % / LOAD SETS REPS REST Unloaded Barbell 1-2 8-10 1 Minute 30-40% 1-2 6-8 1 Minut
1RM ESTIMATIONS B E C O M E T H E E XP E R T Note: The higher the rep range, the less accurate the 1RM estimate becomes. %
STRENGTH TRAINING B E C O M E T H E E XP E R T The development of strength is the foundation of physical performance becau
B E C O M E T H E E X P E R T HOPE YOU ENJOYED OUR CONTENT

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