jueves, 5 de agosto de 2010

Strength Testing I

Maximal 1RM Tests


1RM testing can be a time-consuming process. If done correctly it can take 20 to 40 minutes for a true max test.

Start with a warm-up and a light weight you can easily handle for 5-10 reps. Rest two minutes. Increase the weight by 10-20 percent and do a second warm-up set of 3-5 reps. Rest two minutes again. Increase the weight again by another 10-20 percent and and do a final warm-up set of 2-3 reps.

This time rest three to four minutes. Increase the load by 5-10 percent, and try one repetition. Rest three to four minutes. If your last attempt was successful, increase the weight by 5 pecent and try another one repetition. If it was not successful
decrease the weight by 2.5 to 5 percent and try again.

Repeat this process until only repetition can be performed with proper technique. Always rest three to four minutes between attempts. Ideally, your 1RM should be determined within 5 sets of finishing the warm-up. Taking longer could result in fatigue affecting the accuracy of the test. Normally this type of testing is accurate to within 5 percent of the true 1RM.

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