Research Corner - Q&A Submaximal Testing for 1-RM by Alan Russell | Date Released : 22 May 2002 0 comments Print Close Question I would like to know of a testing method that could be used to test high school football players for their one rep max without having to actually max out. a method that could be used on the bench press, deadlift, squat, leg press, and any other exercises. Answer: Predicting 1-Repetition Maximums (1-RM) for adolescent athletes is not recommended. To perform exercises with this intensity to simply provide you with an objective number assumes the athlete has optimal neuromuscular control of multiple joint segments, high levels of flexibility, and high levels of technical proficiency. 1-RM testing with adolescent athletes could significantly increase the risk of injuries sustained during training. An alternative method to determine absolute strength capacity is through submaximal testing. In submaximal strength testing the athlete uses an external resistance at an intensity to allow proper execution of the exercise for 2-10 repetitions. Once the exercise has been completed a mathematical calculation can be used to estimate a 1-RM. Then simply utilize this estimated 1-RM to determine the actual external resistance during training programs. Repetitions Factor 1 1.00 2 0.97 3 0.94 4 0.91 5 0.89 6 0.86 7 0.83 8 0.81 9 0.78 10 0.75 To determine your estimated 1-RM (for bench press, squat, and deadlift), perform the submaximal exercise and use the following table. Divide the weight by the factor provided according to the number repetitions performed For example the athlete performed 5 repetitions of 200 pounds in the bench press exercise. The estimated 1-RM would be 224.7 pounds (200 / 0.89 = 224.7). The estimated 1-RM is used to determine training resistances. For example, if the athlete was to perform 3 sets of 10 repetitions @ 70% intensity, they would train with 157 pounds. (224.7 x 70% = 157). Back to top About the author: Alan Russell Alan Russell joins NASM from his position as coordinator of sports performance and reconditioning at Physiotherapy Associates' Tempe, Arizona clinic. Previously, he spent nine seasons with the Anaheim Angels baseball club as a certified athletic trainer. Alan has reconditioned hundreds of professional baseball and football players, as well as elite track-and-field, college and high-school athletes. Russell received his Bachelor’s degree in athletic training from Boise State University. He is currently pursuing his master’s degree in sports nutrition. Full Author Details Related content Content from Alan Russell Profiles and Assessments Chere A Schoffstall | Articles Back Muscle Tightness and Referred Pain Alan Russell | Articles Essentials of Integrated Training Part 10 Alan Russell | Articles Clicking Hip Alan Russell | Articles Submaximal Testing for 1-RM Alan Russell | Articles Movement Skills for Kids Alan Russell | Articles Self-Myofascial Release Techniques Alan Russell | Articles Supraspinatus Muscle Strengthening Alan Russell | Articles Runner's Knee or Patellofemerol Knee Alan Russell | Articles Anterior Compartment Syndrome Alan Russell | Articles Parkinson's Disease and Exercise Alan Russell | Articles Dangers of Heat and Over Training Alan Russell | Articles Costochondritis (Tietze's Syndrome) Alan Russell | Articles Scar Tissue Icing Alan Russell | Articles Softball Outfielders: Exercises Alan Russell | Articles Fallen Arches Alan Russell | Articles Epstein-Barr Virus Alan Russell | Articles Spot Reduction for Hips Alan Russell | Articles Rheumatoid Arthritis Alan Russell | Articles Teen Training - 2 Questions Alan Russell | Articles Scoliosis: Client Training Guidelines Alan Russell | Articles Ankylosing Spondylitis Alan Russell | Articles Stiffness in the Inside Elbow Alan Russell | Articles Thoracic Outlet Syndrome Alan Russell | Articles Torn Medial Meniscus Alan Russell | Articles Paraplegic Training Alan Russell | Articles Polio: Exercises Alan Russell | Articles Facet Joint Alan Russell | Articles Does Alcohol Make You Fat? Alan Russell | Articles Dislocated Shoulder Alan Russell | Articles Cycling and Weight Bearing Exercises Alan Russell | Articles Parkinsons Disease Alan Russell | Articles Acid Reflux and Weights Alan Russell | Articles Quick Fix for Festive Overindulgence Alan Russell | Articles Golfers: Sports Specific Training Alan Russell | Articles Walk a Marathon: Training Alan Russell | Articles Reasons for Increase in Resting Heart Rate Alan Russell | Articles Fat Loss Training for Aerobic Dance Instructor Alan Russell | Articles Client Stress Alan Russell | Articles Flexibility Training for Beginners Alan Russell | Articles Please login to leave a comment Comments (0) Back to top