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In the weight training world, there are a few basic principles that govern training programs. One of those is called the “Overload Principle.” This principle states if you attempt to lift something that is too heavy for you to handle, eventually, you will succeed at lifting that object. This rule helps when developing training programs based on a one rep max, or how much weight can be moved through a range of motion one time. But how does an athlete find out how much he/she can lift, and how often should you max out?
Guidelines according to the National Strength and Conditioning Association recommend using a sub rep max text to find an estimated max weight in high school age athletes. Research has found that using sub rep max testing reduces the risk of injury, and is just as accurate in assessing max strength as a one rep max.
In short, a sub rep max test allows the athlete to put some amount of weight on the bar, for a squat test let’s say, that they know they can handle twelve times or less. A simple formula is then used to calculate what the estimated one rep max is based on the amount of weight lifted and the number of reps performed. From this result, the athlete’s personalized program is created based on his/her test result.
Testing max efforts should not occur any more than ONCE every eight weeks. Any more than this creates a negative training effect, stresses joints, and puts an athlete at risk of injury. For example, there is no performance value on the football field knowing how much a guy can bench press, unless you are lying flat on your back after every play and you are curious to know how heavy a guy you can push off of you after getting beat on the play! The importance of testing is to program appropriately to get the most out of your training, while reducing the risk of injury.
Train hard, play harder!
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