OLYMPIC LIFTING:

1RM TESTING PROTOCOL
  

There are a mulititude of benefits in developing muscular fitness; increasing lean body tissue and bone density, connective tissue strength, increased mobility etc. Though our program designs are individualized to each client based upon thier specific goals, preferences and time constraints, our first step is to establish a baseline level for overall muscular fitness. Many times this includes tests for muscular strength and muscular endurance. The most important reason for monitoring muscular fitness is for program/client evaluation and the progression of the resistance training program

 

A Maximal Strength Assessment or 1RM Strenth Test shouldn't be used as a measure of overall athletic performance, but instead as a tool that allows for optimal athletic program design. At Northwest Fitness we use the National Strength & Conditioning Association's protocol for 1RM testing which is outlined below.

 

  1. Instruct the athlete to warm up with a light resistance that easily allows 5-10 reps

  2. Provide a 1 min. rest period.

  3. Estimate a warm-up load that will allow the athlete to complete 3-5 reps by adding 10-20lbs or 5-10% for upper-body exercise or 30-40lbs or 10-20% for lower-body exercise.

  4. Provide a 2 min rest period

  5. Estimate a conservative, near-maximal load that will allow the athlete to complete 2-3 repetitions by adding 10-20lbs or 5-10% for upper-body exercise or 30-40lbs or 10-20% for lower-body exercise.

  6. Provide a 2-4 min rest period.

  7. Make a load increase 10-20lbs or 5-10% for upper-body exercise or30-40lbs or 10-20% for lower-body exercise.Instruct the athlete to attempt a 1-RM

  8. If the athlete was successful, provide a 2-4 min rest period and go back to step 7

  9. If the athlete failed, provide a 2-4 min rest period decrease the load by subtracting10-20lbs or 5-10% for upper-body exercise or 30-40lbs or 10-20% for lower-body exercise, then go back to step 8.

 

Continue increasing or decreasing the load until the athlete can complete one repetition with proper technique. Ideally the athlete’s 1RM will be measured within 5 testing sets.

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217 S. BROADWAY

COOS BAY, OR 97420

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