tests do not require expensive equipment and reflect the kind of dynamic ability necessary in sport, they are the maximal strength test of choice. In general, 1RM tests are administered after the individual has warmed up by performing a few sets of the test exercise with submaximal loads, beginning with a relative light one. The first attempt is usually with about 50% of the individual’s estimated 1RM. The weight is then increased at discretion of the individual and the administrator after allowing a 1-5min rest between attempts. The 1RM should be obtained within three to five attempts following the warm-up. If the true 1RM is not found, an estimation can be used by utilizing the attached table.
1RM Bench Press & 1RM Leg Press Equipment A barbell, weight plates, safety locks A sturdy bench press bench with integral bar rack (Bench Press) A sturdy squat rack with adjustable spotting bars to support the weight of the bar if the individual is unable to rise (Back Squat) Personnel 1 to 3 Spotters and 1 Recorder Procedure 1. Instruct the individual in proper technique for the flat barbell bench press 2. The spotter stands at the head end of the bench throughout the test to help in raising the bar on a failed attempt and to help the individual place the bar on the rack.
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- Spring '13