Sub-Maximal Estimate Testing Method
Introduction
Coaches are constantly seeking ways to stay updated on their athletes’ performance and progress, particularly regarding strength gains in the weight room. Having access to accurate, real-time data provides athletes with a clear sense of achievement and motivates them to push further while also validating the effectiveness of their coach’s methods. However, while tracking an athlete’s 1-rep max (1RM) is crucial, many coaches hesitate to test frequently. Concerns often include the potential for injury, disruption of the usual training schedule, or putting undue strain on the athlete’s nervous system, leading many coaches to conduct max testing only once or twice a year.
Alternative to Traditional 1RM Testing – Sub-Maximal Estimate Testing
Implementing a method to assess maximum strength without disrupting the routine can offer a practical solution. This approach allows coaches to make near-instant adjustments to an athlete’s program, maximizing potential gains within a shorter timeframe. A convenient strategy is to incorporate a test set at the end of the warm-up, right before moving into the main workout sets.
For instance, a standard warm-up progression may look like this:
- Warm-Up Set 1: 5 reps at 55% of 1RM
- Warm-Up Set 2: 3 reps at 70% of 1RM
- Warm-Up Set 3: 1 rep at 80% of 1RM
On any given training day, the coach could adjust the final warm-up to three reps at 80% of the 1RM, observing the athlete’s performance closely. If the athlete completes the set with noticeably less effort or moves the weight easily, it may indicate that their strength has increased, suggesting an updated 1RM. So, assuming the athlete could lift the 80% bar load for more than 6 reps, you would increase the estimated max (Refer to the chart below). Conversely, if the athlete struggles or completes the reps at a slower pace, this likely means their max is reduced that day or collectively. If you can account for a decreased performance of bar speed to reduced working max that day, then maybe it’s not worth Reducing for the athlete. Illness, lack of sleep, hard practice the day before, and a hard training cycle can reduce bar speed on any day.
Example of Test Set
- Warm-Up Set 1: 5 reps at 55% of 1RM
- Warm-Up Set 2: 3 reps at 70% of 1RM
- Test Set: 3 reps at 80% of 1RM
Notably, athletes are not required to complete all three reps in the test set. As a coach gains experience in observing an athlete’s lifts, they may be able to estimate the athlete’s capability by watching just one or two reps, which helps minimize energy expenditure and allows the athlete to conserve strength for the main workout sets.
Sub-Maximal Estimate Testing Alternative Method
The “Sub-Maximal Estimate Testing” method offers a simple, effective approach to assessing an athlete’s strength progression within the normal training structure. Instead of conducting traditional max testing, Sub-Maximal Estimate Testing allows the coach to track strength changes by observing performance during submaximal lifts. This strategy reduces strain on the nervous system and conserves the athlete’s energy for core exercises, all while providing insight into potential strength gains. By regularly monitoring these submaximal lifts, coaches can adjust loads as needed, maximizing performance without excessive testing or interruption to the training schedule.
Below is a chart that can give quick reference when using the 80% load for the Sub-Maximal Estimate Testing.
Estimated load adjustment on 80% loading can complete
This is how a coach can estimate the reps the athlete completes after observing bar speed of 1 to 3 reps.
3 estimated max reps at 80% of 1RM – Adjust the workload down 7-10% this day and or for the working max
4 estimated max reps at 80% of 1RM – Adjust the workload down 5% this day and or for the working max
5 estimated max reps at 80% of 1RM – no adjustment in working max
6 estimated max reps at 80% of 1RM – no adjustment in working max up to 3%
7 estimated max reps at 80% of 1RM – increase working max buy 3 – 5%
Using the Rep Max Calculator
After observing and recording the reps completed by the athlete at a specific load, the data can be entered into the XL Athlete Rep Max Calculator. This tool helps quickly calculate an estimated 1RM, allowing coaches to track progress efficiently without the need for extensive testing.
Summary
The ability to observe, evaluate, and adjust an athlete’s max within a well-structured lifting schedule offers coaches a unique advantage. This ensures that athletes work with the correct weights and percentages, applying the necessary intensity to drive gains continuously. The right level of intensity is essential for stimulating progress, and if an athlete’s load is no longer challenging, their development may stagnate. By making continuous, informed adjustments to the athlete’s 1RM, coaches can maintain optimal intensity and foster year-round progress in strength and performance.
Authors note – this article and reps suggestions may not me accurate for the endurance based athlete.