|Course: PHRE 5003 – High Performance Training||Movement Pattern:||Target:||Synergist(s):|
Generally, 1-RM testing is conducted on advanced lifters using compound (multi-joint) movements such as: squat, leg press, bench press, deadlift, power clean, snatch.
If you need to estimate a client’s 1-RM, use the calculator here: 1-RM Calculator
1-RM Warm-up Protocol
N.B. Have client spend 5-10 minutes warming up (combination general and dynamic is ideal).
For loads above 90% of hypothetical 1-RM, look to increase by:
Use up to three attempts (and not more than 5) to determine actual 1 RM with 2-4 min rest between each effort.
If an athlete fails on a lift, give them 2-4 minutes rest and re-attempt the lift by decreasing the load (from the failed attempt):
|Spotting:||2 person spotting|