Danny O’Dell’s
Explosivelyfit Training News
Strength and power knowledge
01-June-07
ISSN: 1550-2643: Library Of Congress, Washington D.C.,
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Topic discussed:
Testing the one rep max is a staple of all good training programs. If you don’t, test then how are you to know if your program is working? The short answer is you don’t.
Simply testing for a one rep max is not enough. Before you test the athlete you have to know if they can actually do the exercises correctly. If not, then don’t test but instruct instead until they learn how to do the exercise. Make certain the testing protocol is thoroughly explained before the test begins. You must have assurances the exercise can be correctly performed by each one taking the test and that correct technique is followed during all phases of the test procedure.
As a coach it is up to you too know if they are sick, hurt, and emotionally involved with the strength program for the test day, tired, pre occupied with personal problems or school work. Are your trainees properly hydrated and nutritionally loaded? Are the testing conditions familiar to them? Is the room set up to foster excellent results? Do you have the lighting, temperature, humidity, and equipment ready to go so there is no standing around after the warm ups are completed? Are you prepared to offer verbal encouragement that matches the trainee? An extrovert and an introvert require different warm ups as well as distinct interpersonal interactions to get them psychologically prepared to do their best. Each of the foregoing will affect the end result.
Replicating the test each time will validate the results to a certain degree. By replication I mean the exact set up and testing conditions are in place each time the test is conducted.
Not only do the questions in the previous paragraphs need to be considered and answered but others also have a bearing on the outcome of the one rep max test procedure. For example do you have medical clearances for each of your testing athletes? If not then don’t test.
Other factors to take under consideration on test day range from the time of day to the effort given by the athlete.
After you have the medical clearance in hand or on file then set the test up for the same time of day each time for all of your trainees. This eliminates time changes as a factor in the outcome for succeeding tests. Look at the individuals training history to determine if a one rep max is even appropriate. Perhaps they should be doing multiple reps for a maximum instead of a one rep max.
If testing a one rep max you should have good idea of what this max will be, especially if they are an experienced lifter who has been under your guidance for a while.
Are you testing concentric or eccentric muscle action? If so what are the percentages you are using? Write them down so you’ve got this information for subsequent tests of the same exercise. If testing isometric contractions make sure the joint angles are the same for all participants and that these are the same in the future. There is no point in measuring one angle and training at another. Apples and oranges…
During all of the testing you MUST have alert, knowledgeable spotters at the ready to protect the lifter at all times.
Before the test begins make certain your athletes have followed a proper warm up sequence. Write it down so it can be replicated in the future.
Program the correct rest intervals into the test procedure otherwise some of the participants will be at a distinct disadvantage as the test unfolds.
As you test are you providing similar if not exact encouragement to each one? Did you allow equipment to be used such as the bench shirt or the squat suit or belt? Was everyone using this gear? Write it down.
Finally, and this is a subjective observation, did the athlete give 100% effort? How did, or how will you know?
A coach that takes into consideration these points will have a more reliable maximum result.
*My thanks to Jay R. Hoffman and Nicholas A. Ratamess for the information from their excellent book titled A Practical Guide to Resistance Training Programs. This is available through Coaches Choice at www.coacheschoice.com
Predictive formulas for one rep maximums
Normative data abound in the strength world and should be used as a guideline for comparison purposes for your athletes and trainees.
Examples of such are derived from formulas such as follows:
The use and results of these equations provide a guideline to the coach and athlete alike as to what they can expect on test day.
That’s all for this time. I hope your training is going well and wish you happiness in your life.
Stay strong, and remain passionately committed to your hearts chosen path.
By Danny M. O’Dell, MA. CSCS*D
I hope you have enjoyed this issue of the Explosivelyfit Training News. If you have any comments or suggestions regarding these articles, or any other aspect of the web site, please feel free to contact me at Danny@explosivelyfit.com
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