Understanding your one-repetition maximum (1RM) is vital when training for strength sports such as powerlifting or Olympic weightlifting, where understanding one rep maximums (IRMs) are an integral component.
Preset threshold values don’t always account for daily changes in athlete readiness and physiology, making their use insufficiently informative.
VBT Device
VBT devices offer an affordable way to introduce velocity-based training into your weight room. Nebraska-based EliteForm has been at the forefront of this technology and recently added features that appeal specifically to powerlifters – eccentric and isometric tracking, competition groups for athletes of similar abilities, as well as a tablet app that makes accessing metrics simple without tapping the barbell.
There are various VBT buyers guides and reviews online, but relying on independent scientific research conducted by scientists unaffiliated with any manufacturer, who do not have conflicting motivations such as money or kick backs, should always be your go-to choice for VBT evaluation.
Vitruve VBT is often chosen by organizations due to its robust hardware, direct integration with athlete management systems and sleek web portal. Furthermore, Vitruve has long been known as one of the lowest priced VBT manufacturers, which makes a difference when considering budget requirements in college or professional athletic programs.
Velocity Based Training
VBT provides an objective way of analyzing an athlete’s strength training practice and can improve compliance to a prescribed program. VBT devices give real time, in session feedback on speed of movement that helps coaches and athletes better understand what’s really happening when using a barbell.
Although a true one-rep max (or 1RM) can only be determined with the help of a spotter and proper technique is required to reach this level of intensity, other methods can help estimate an individual’s 1RM for multiple exercises, including back squat, deadlift and bench press. Online calculators provide another popular means to estimate 1-rep max estimates by tracking how much weight was lifted during one set and may provide an approximate estimation when an actual test isn’t feasible.
VBT can also be used to auto-regulate during sets by employing objective velocity indices to track an athlete’s movement and determine the ideal load. This dynamic regulation avoids potential negative effects associated with following static percentage-based programs and leads to greater gains in performance and strength gains.
1 Rep Max
One-rep max (or 1RM), measures your strength during an exercise and allows you to track progress and guide strength training regimens more effectively. Furthermore, 1RM serves as an important benchmark that will allow you to track progression while also helping prevent injuries. You can use an 1rm calculator to help you.
Su emphasizes the need for a spotter when testing one-rep maximums in free-weight exercises such as squats and bench presses involving free weights, to protect themselves from injuries caused by exertion. If necessary, an observer could assist by bailing you out in case a high rep fails or simply helping keep the barbell safe as your body recovers from exertion.
Finding your one repetition max (RRM) can also be achieved via performing a rep range test. To conduct one, select a moderate weight and perform as many reps before failure before recording your total number of repetitions; use a calculator to determine your 1RM (for instance 160lbs for 12 reps is equal to 80% of RPM). This approach is less strenuous on your body and can even be performed without needing a spotter.
Precision
One-rep max testing provides a precise evaluation of strength levels, helps guide tailored workout plans, and acts as a benchmark for progress. However, it should be remembered that this type of testing can present risk if conducted improperly without proper precautions and safety precautions in place.
Understanding your one-rep maximum (1RM) on each compound movement – such as bench press, squat and deadlift – is integral to an effective strength program, according to Smith. Furthermore, powerlifting competitions also rely heavily on these movements for testing your strength in these movements.
Smith suggests conducting an actual 1RM test, rather than using online calculators and charts that estimate your one-rep max, to gain more accurate reading of your strength level and avoid overtraining, when your body doesn’t have enough energy or resources to perform its best.