How To: Calculate a One Rep Max

This article will show you:

• How to calculate a one rep max.

You need this because:

• You want to save time when calculating one rep max for an athlete.
• You want to obtain accurate results for your athletes when adjusting the relative intensity for an athlete.

Calculating a One Rep Max

Step One: First, you must create a Baseline in Settings => Training => Baseline.  The Baseline is the value off of which the exercise will be created for each day. To learn how to create a Baseline, click here.

Step Two: The next step is to enter a Baseline Measurement for an Athlete.

Step Three: Go to the athlete's profile through Athlete Central => Testing => One Rep Max Baseline.

Step Four: Enter in a One Rep Max value by selecting +New then fill out information for that particular day. Select both the day of the Baseline measurement and choose which baseline you are measuring.

*Note that there is an input value for both weight and reps, but these are just for informational purposes. Most coaches use a slightly different formula, therefore you will need to manually calculate the One Rep Max at the bottom of the screen.

Step Five: Next, you will create your exercise. To learn how to create an exercise, click here.

Step Six: Select the Weight property if you would like the athlete to input their lift information. If you are NOT creating a 1RM-based exercise, use just the Weight entry property.  If you are creating a 1RM-based exercise, select the Baseline Measurement you would like to reference and enter the % Load of the Baseline Measurement you would like to base the exercise on.

The % Load recommendation will be displayed if you add an exercise to the builder.

Step Seven: To see how this will affect an athlete, select an athlete from your program.  The selected athlete's calculated weight value will be based on his Baseline measurement and the % Load associated with the exercise. Changing the value of the % Load will automatically adjust the weight for the athlete (will reappear after reloading the day).

*Note: If an athlete does not have a Baseline measurement associated with the exercise, the weight will appear as Athlete-Chosen.

Step Eight: If you adjust the Relative Intensity of a day and save, it will change the calculated values of all 1 RM exercises for the day.

*Notice how the Weight (lbs) changed when you adjust the Relative Intensity.