Test Sets in Program Builder: A Detailed Overview

• Test sets help establish true one-rep maxes or estimate them using the Landers Equation.

• Can be used for APRE-style training as well.

• Differentiate between exercise baseline and shared baseline.

Test sets are a helpful tool in CoachMePlus that allow you to apply a baseline 1RM to an exercise without going through the testing module. You can use test sets for a true 1RM test, or you can use a multiple-rep set which will then be used to estimate the individual's 1RM using the NSCA Landers Equation.

Once a baseline has been established, it can immediately be used in the following sets to calculate a percentage of load for the athlete to lift.  Learn how to use this tool below:

In this Article:

• Demo Video
• Explanation of the difference between exercise and shared baselines
• How to apply test sets (2 methods)

Video Walkthrough

Note: It is helpful to understand the difference between Exercise and Shared Baselines. Click here to view an article on this difference.

Step-by-Step Instructions:

Method 1: Edit Tests from Circuit Builder Screen

Step One: Open the circuit you wish to edit

Step Two: Select the 3 dots to open the options menu

Step Three: Select Edit Tests to bring up the selection menu

Step Four: Select which sets you'd like to use as your Test Set. On this menu, you can also select whether you'd like to use a Shared Baseline, or the Exercise Default (Exercise Baseline).

Method 2: Edit Tests from "Create Set Progression"

Step One: After opening the options menu, select Create Set Progression.

Step Two: Select the 3 dots icon to bring up the options menu, then select Edit Tests to choose which set to apply a test set to.

Step Three: Select your test set(s) and select Next then Save (icon).

Step Four: Your Test Sets are now denoted by a clipboard icon. You will see this as a coach, but your athlete will not.