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.
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.
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).