Maxing Out Without Burning Out- How to calculate an athlete's max 365 days a year
Coaches always want to know exactly where there athletes are at, weight wise, and the progress that they are making. Being able to quantify results with actual data not only motivates the athlete to continue to push himself/herself in the weight room but also validates the methods and practices of the coach. Despite the need and benefits of having up to date numbers for an athlete's 1RM coaches are often hesitant to take the time to perform 1RM testing. Whether it be out of concern for injury to the athlete, interference with normal lifting schedule or excessively taxing the nervous system, coaches tend to shy away from max testing other than once per year.
But what if there was a way for a coach to test an athlete's max that could be added safely and effectively to any workout? One that does not tax the athletes nervous system. This would enable the coach to make adjustments almost instantly to an athlete's workout, enabling them to maximize gains in a short amount of time. To do this, all the coach has to do is add on additional set to the end of the warm-up at 80% of the current 1RM the day they want to test, or adjust, the athletes max.
A normal and effective warm-up protocol for the bench press may look something like this:
1 x 5reps @ 55% 1RM
1 x 3reps @ 70% 1RM
1 x 1reps @ 80% 1RM
This allows the athlete to quickly stimulate the central nervous system and activate the large, high-threshold motor units without stimulating fatigue. Now, lets say that it is the first day of a new microcycle and a coach wants to test his athletes to see if there bench numbers need to be increased for the upcoming phase. To do this the coach would have an athlete perform one set at 80% of their 1RM for 3-reps. For example:
1 x 5reps @ 55% 1RM
1 x 3reps @ 70% 1RM
1 x 3reps @ 80% 1RM (Test Set)
Closely observing the athlete perform the lift by watching the speed of the bar and the level of exertion the athlete exhibits the coach can estimate how many reps the athlete could have actually performed. If the athlete performed the set with ease, maintaining speed throughout the concentric portion of the lift, the coach may infer that the athlete could have performed 5, 6 or more repetitions, in which case the athletes max has increased. If the athlete performs the repetitions but appears to struggle or the bar moves at a slow, steady pace, then their max is likely unchanged and should remain the same.
It should be noted that the athlete does not need to perform all three reps in the testing set. As a coach becomes more proficient at observing the athlete, he/she will be able to estimate the total number of reps that can be performed at a given weight by watching only one or two repetitions. This is beneficial because it diminishes the stress placed on the athlete even further, taking less energy away from their work sets. For example:
1 x 5reps @ 55% 1RM
1 x 3reps @ 70% 1RM
1 x 1-3reps @ 80% 1RM (Test Set)
After the testing set is completed the athlete can proceed with the rest of the scheduled workout with no adverse effects to performance. Once the coach estimates the number of repetitions the athlete could have performed that number can be plugged into the “//localhost/OWA/redir.aspx">Rep Max Calculator” or //localhost/OWA/redir.aspx">http://www.xlathlete.com/view_formula.jsp?formula_id=18&;browse_sport_id=0 to calculate the athletes new 1RM.
Being able to watch, evaluate, and change an athlete's max within the outlines of a lifting schedule gives a coach a decisive advantage. It ensures that the athletes are using the correct weights and percentages to maximally tax their system at all times. The biggest factor in dictating progress in the weight room is intensity. If an athlete has adapted to something where the stimulus no longer has a high enough intensity to elicit change, then the athlete will plateau. Being able to continually change and accurately measure an athlete's 1RM enables a coach to maintain the right intensity and make gains 365 days a year.
