Messages In This Digest (4 Messages)
- 1a.
- Re: 1 Rep Max From: mark@extremeconditioning.com
- 1b.
- Re: 1 Rep Max From: triathlon.coach@btinternet.com
- 1c.
- Re: 1 Rep Max From: samuel9888
- 2.
- Supertraining Ebook/PDF From: M. Gene
Messages
- 1a.
-
Re: 1 Rep Max
Posted by: "mark@extremeconditioning.com" mark@extremeconditioning.com mark_l_cotton
Sat Apr 14, 2012 3:31 am (PDT)
I use a flat bichromial grip bench. I generally start with the simple question, "What do you think is your 1RM?" With most athletes they tend to have an honest appraisal of themselves. The businessman or woman not so much. In their case I usually reduce the given number by 20%.
Once the estimated 1RM is established I follow this protocol:
40% -4 reps/2 sets/10 second rest period/then 1 set each
60%-3 reps/30 seconds
75%-2 reps/60 seconds
80%-1 rep/120 seconds
90%-1 rep/180 seconds
95%-1 rep/240 seconds
You either have arrived at a 1RM your next set or repeat the last set until you do. All sets require lowering the weight at a 3-4 second tempo. Additionally, any variation from strict form...a spot needed, hips elevated, bar speed variation on the way up, tilting bar...anything, ends the test and the last strict movement is recorded as the 1RM.
I also verify my findings by including further structural balance testing by using the dumbbell external rotation which is generally 9.8% of your max bench and the Dumbbell Trap Three Raise which generally is 10.6% of your max bench. This is for an 8RM.
I hope this helps.
Extreme Conditioning Personal Training
Mark Cotton, B.A., PICP, USAW, ISSA
(732) 979-7201
www.extremeconditioning.com
This Electronic Message contains information from Mark Cotton and Extreme Conditioning Personal Training,LLC, and is privileged. This e-mail (including any attachments) is intended only for the exclusive use of the individual to whom it is addressed. The information contained hereinafter is proprietary, confidential, privileged and exempt from disclosure under applicable law. If the reader of this e-mail is not the intended recipient or agent responsible for delivering the message to the intended recipient, the reader is hereby put on notice that any use, dissemination, distribution or copying is strictly prohibited.
>____________________ _________ ___
>From: Martin Mark <mcm.fitness@gmail.com >
>To: Supertraining@yahoogroups. com
>Sent: Thursday, April 12, 2012 4:50 PM
>Subject: [Supertraining] 1 Rep Max
>
>
>
>Is there a protocol for conducting a one rep max test. I woiuld think that
>if the test is not done the exact same way each time it is administered the
>results will not be accurate. If no such protocol exists, can I have some
>thoughts on how you may conduct this proceedure......Thanks for your
>help.....Martin C. Mark, CFT
>Fort Lauderd
>
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>
>
>
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>
[Non-text portions of this message have been removed]
- 1b.
-
Re: 1 Rep Max
Posted by: "triathlon.coach@btinternet.com" triathlon.coach@btinternet.com triathlon.coach@btinternet.com
Sat Apr 14, 2012 3:31 am (PDT)
Hi Martin,
I have used the following from Newton, R. U., Cormie, P., and Cardinale, M. (2011). Monitoring strength and conditioning progress. In M. Cardinale, R. Newton, and Nosaka, K (eds). Strength and Conditioning. Biological Principles and Practical Applications. This is a similar protocol to that detailed by T. R. Baechle and R. W. Earle (eds) in Essentials of Strength Training and Conditioning.
1RM Protocol being
10 repetitions at 50% 1RM. 3-5 minutes rest
5 repetitions at 70% 1RM. 3-5 minutes rest
3 repetitions at 80% 1RM. 3-5 minutes rest
1 repetition at 90% 1RM. 3-5 minutes rest.
Up to three attempts to determine actual 1 RM with 3-5 min rest between each effort.
Hope that helps,
Scott Murray
London
--- In Supertraining@yahoogroups. , Martin Mark <mcm.fitness@com ...> wrote:
>
> Is there a protocol for conducting a one rep max test. I woiuld think that
> if the test is not done the exact same way each time it is administered the
> results will not be accurate. If no such protocol exists, can I have some
> thoughts on how you may conduct this proceedure......Thanks for your
> help.....Martin C. Mark, CFT
> Fort Lauderd
>
>
> [Non-text portions of this message have been removed]
>
- 1c.
-
Re: 1 Rep Max
Posted by: "samuel9888" Sam68123@cox.net samuel9888
Sat Apr 14, 2012 3:31 am (PDT)
Hi Mark,
I'm sure some protocals are in "Essentials of Strength and Conditioning" from NSCA(Baechle and Earle) or "Designing Resistance Training Programs" (Fleck and Kraemer). I never actually conducted one in a lab setting. In a free-living, practical setting (training non-sthletes), it isn't really all that useful.
"Accurate results" is a very elusive concept for this test because there are too many variables to control. At best, you can get today's one-rep max on an individual. Also, it's not that necessary, or sometimes even advisable, to perform a one-rep max test for individuals unless you are performing a research study where such test results are outcome variables.
If you Google "1-rep max test protocol, I'm sure you'll run across some scholarly references that will point you toward the protocol they used.
Teresa Merrick, Ph.D.
ACSM HFS; NSCA-CPT/CSCS
Bellevue, NE
--- In Supertraining@yahoogroups. , Martin Mark <mcm.fitness@com ...> wrote:
>
> Is there a protocol for conducting a one rep max test. I woiuld think that if the test is not done the exact same way each time it is administered the results will not be accurate. If no such protocol exists, can I have some thoughts on how you may conduct this proceedure......Thanks for your
> help.....Martin C. Mark, CFT
> Fort Lauderd
>
>
> [Non-text portions of this message have been removed]
>
- 2.
-
Supertraining Ebook/PDF
Posted by: "M. Gene" mgmirra@yahoo.com mgmirra
Sat Apr 14, 2012 3:31 am (PDT)
Hello,
Does anyone here know where I can purchase/acquire Supertraining in either an Ebook or PDF format?
Thanks!
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