1 Repetition Maximum (RM) TESTING PROTOCOL
By The National Strength and Conditioning Association
If the athlete failed, provide a 2- to 4-minute rest period, then decrease the load by subtracting 5 to 10 pounds (2-4 kg) or 2.5% to 5% for upper body exercise or 15 to 20 pounds (7-9 kg) or 5% to 10% for lower body exercise AND then go back to step 8.
Continue increasing or decreasing the load until the athlete can complete one repetition with proper exercise technique. Ideally, the athlete’s 1RM will be measured within three to five testing sets.
Before assigning training loads, the strength and conditioning professional should understand this relationship between loads and repetitions.
Load is commonly described as either a certain percent- age of a 1-repetition maximum (1RM)—the greatest amount of weight that can be lifted with proper technique for only one repetition—or the most weight lifted for a specified number of repetitions, a repetition maximum (RM) (19).
For instance, if an athlete can perform 10 repetitions with 60 kg in the back squat exercise, her 10RM is 60 kg. It is assumed that the athlete provided a maximal effort; if she had stopped at nine repetitions but could have performed one more, she would not have achieved a 10RM. Likewise, if she lifted 55 kg for 10 repetitions (but could have performed more), her true 10RM was not accurately assessed because she possibly could have lifted 60 kg for 10 repetitions
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