TESTING THE 1 RM (ONE REPETITION MAXIMUM)

There are several sports that use 1 rep max lifts to qualify their competitors. Most notable in this category are powerlifting and Olympic Weightlifting. Other sports that commonly use the 1 RM to rank or qualify their athletes are

• American football
• Bobsleigh
• Luge
• Track & Field, most specifically sprinting, jumping and throwing events.

Parameters for Testing 1RM

Choosing the Lifts

Once you have determined that you want to test the 1RM, the next obvious question is, “Which lifts should I test?” The answer depends upon your sport – if you compete – and your aesthetic goal – if you are testing for the purpose of marking a milestone. Whatever your reasons for testing, ensure that the lifts you evaluate follow these guidelines:

• Success in the lifts must transfer to the sport or event that you compete in.
• The lifts should give you some information as to the structural integrity of the joints that they involve.
• Test no more than two lifts per day.
• Do not test for the sake of testing. This rule applies to how many lifts you choose to test, as well as how often you test them.

In the first case, this means that if you are a lineman in American football, do not test rotator cuff strength for a 1RM – test Power Snatch and Front Squat; Flat Bench Press and Mid Parallel Grip Chins.

Structural Balance

In terms of structural balance, if a lineman tested the above lifts, he would have a very good idea of what his strength imbalances were, provided he new what the proper ratios of Power Snatch : Front Squat and Flat Bench Press : Mid Parallel Grip Chins were supposed to be. If you are looking to test your 1 RM for the purposes of this type of evaluation, rather than the purpose of determining merely your maximums, consult a qualified coach to help you.

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