Strength is the ability to apply as much force as possible. This is not to be mistaken with power which is the multiplication of strength and speed. The easiest way to find out how strong you are is obviously to find out how much you can lift. 1 repetition maximum testing must be completed safely and efficiently and this is your guide on how to do it. Let's lift!
Why do we Perform 1 Repetition Maximum Tests?
First of all 1 repetition maximum testing will demonstrate the effectiveness of a training programme. Simply put if you're test results are improving you know that your training programme is well structured to your goals and physiology. It's worth repeating the test every couple of months. When you plateau at a particular weight you will need to alter your programme and possibly re-assess your nutrition plan.
1 repetition maximum testing is the best way to determine correct training load. If you wish to build raw strength you will aim to lift 80 to 90 percent of your max. To improve your muscle tone and mass you may look further to lift at 79 percent. Finally you may wish to improve your power. Lift 40 percent of your one repetition maximum with a fast and explosive tempo on each lift.
Warming Up
Whilst warming up you must consider the lift you are planning on testing. I'm going to use the squat as my example.
First of all we must roll out any muscle which are tight. Muscle tightness is not the same as muscle shortness. Tightness is caused by the overuse of muscle fibres which causes them to knot. It is also important not to overdo foam rolling. 1 minute on each tight area will be fine.
A light heart raiser helps to improve circulation. Perform 4 minutes of light cardiovascular exercise. You should be breathing heavier than normal but still be able to hold a comfortable conversation with a training partner.
The squat requires good mobility around the thoracic spine, hips and ankle. Therefore we must perform mobility exercises which accommodates for these demands. Never perform static stretching whilst warming up as this specific type of stretching method is associated with lowering the elastic properties of skeletal muscle fibres.
A strong squat requires powerful activation of the trunk and gluteus muscles so 2 sets of a plyometric exercise will aid in the warm up. Attempt 2 sets of Kettlebell Swings (please remember than plyometrics are centred around utilisation of the stretch shortening cycle and not jumping for the sake of jumping!)
Know it's Time for the Test!
You're headphones are in blaring out your favourite upbeat jam, you're warm, ready and across the way the barbell awaits you.
You need a spotter. They are essential for safety and technical feedback so don't ever max out without a spotter! In some cases when you're starting to lift proper scary weight you may even need 2 bros manning the barbell as you lift.
Find a weight that you can lift for 15 repetitions. This is further stimulating the nervous system.
It is now time to perform 1 repetition on each and every set until the test has concluded. Go up in small increments of 2 to 2.5 KGs. Take a brake of 3 to 4 minutes between each set. When you're at a resistance that you cannot lift you have found your 1 repetition max.
It's not for Everyone
1 repetition testing is NOT safe for people with cardiovascular and respiritory issues. I found this fantastic chart so that you can test your strength with a higher repetition range.
Stretch out. You've worked hard!
You may also enjoy:
Prowlers, Sleds and Chutes
http://icankeepup.blogspot.co.uk/2015/09/prowlers-sleds-and-chutes.html
Why the Pull Over is a Fantastic Exercise
http://icankeepup.blogspot.co.uk/2015/09/why-pull-over-is-fantastic-exercise.html
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