Determination of resistancte training load is vital to any resistance program. In general, VRS athletes are encouraged to begin using common sense, but to then determine One Repetition Max (1RM Max) in order to more precisely delineate training load.
In the initial stages of the R or RM phases, athletes should begin with a weight that easily allows completion of the complete number of repetitions with moderate fatique. Athletes can than advance weight slowly as tolerated. In the initial phases, one can expect a steady progress of weight. When in doubt, it is much better to start with minimal weight and advance quickly rather than risk injury with overly ambitious lifting. Athletes should recall that the goal of the initisl 4 weeks of resistance training is not strength gain but improved mobility.
Following several weeks of training, athletes may embark on a test to determine training load. The best available indicator of ability is the Maximum Weight the athlete can lift for one repetition. However, attempting to determine this directly, by attempting the heaviest lift possible, can be injury inducing. Rather, it is safer and nearly as accurate to estimate 1RM Max using the procedure below.
Warm up thoroughly. At a minimum, embark on a 10 min ride on the rollers followed by 1 set of 30-40 reps of each exercise using minimal wt.
If you normally stretch before a resistance session do so now. Otherwise, do not stretch.
Get a spotter. This test must be performed to muscle failure in order to be accurate. You WILL need a spotter.
Choose a weight which you will be able to lift between 1 and 10 times.
Perform the exercise to exhaustion. Count the reps.
If reps were greater than 10, increase weight and repeat. If unable to perform at least one rep, decrease weight.
Use the applet below to calculate 1RM max from your data.
NOTE: This test may lead to injury if not properly performed. BE CAREFUL.