Strength & Conditioning
1RM Testing & Load Prescription
Run the testing protocol safely, estimate a one-rep max from any set, then read straight off the phase table to prescribe loads for every stage of the periodized plan.
Estimated 1RM
115kg
Average of 4 formulas
Working Max
115kg
Saved Tests
0
Rounding
2.5 kg
Plate increment
Estimate a 1RM
Use any set taken close to failure
Formula comparison
Estimates are most accurate at 1–6 reps. Above 10 reps treat the number as a guide only.
Saved Tests
Select one to prescribe from it
No tests saved yet — estimate a max and save it.
Periodization Load Prescription
Loads calculated from a 115 kg max
| Phase | Intensity | Working load | Sets × Reps | Rest | Block length |
|---|---|---|---|---|---|
| Anatomical AdaptationTissue tolerance, technique, work capacity | 50–65% | 57.5–75 kg | 2–3 × 12–15 | 45–60 s | 2–4 |
| HypertrophyMuscle cross-section, general strength base | 65–80% | 75–92.5 kg | 3–4 × 8–12 | 60–90 s | 3–6 |
| Maximal StrengthNeural drive, force production | 82–92% | 95–105 kg | 4–5 × 3–5 | 3 min | 3–5 |
| Power / ConversionRate of force development, bar speed | 40–60% | 45–70 kg | 4–6 × 3–5 (fast) | 2–3 min | 3–4 |
| PeakingExpress strength, minimal fatigue | 90–100% | 102.5–115 kg | 3–4 × 1–3 | 3–5 min | 1–2 |
| In-Season MaintenanceHold qualities on low volume | 75–85% | 87.5–97.5 kg | 2–3 × 3–5 | 2 min | Ongoing |
| Taper / DeloadFreshness before competition | 60–70% | 70–80 kg | 2 × 3–5 | 2 min | 1 |
| Return to PlayRebuild capacity under medical clearance | 40–60% | 45–70 kg | 2–3 × 8–12 | 90 s | Stage-led |
Enter the working load in the Load column of the Session Builder. Recalculate after every retest, and drop prescribed load by 5–10% on any day the athlete's readiness score is red.
Rep-Max Chart
What the max means set by set
| Reps | % of 1RM | Load |
|---|---|---|
| 1 | 100% | 115 kg |
| 2 | 95% | 110 kg |
| 3 | 93% | 107.5 kg |
| 4 | 90% | 102.5 kg |
| 5 | 87% | 100 kg |
| 6 | 85% | 97.5 kg |
| 8 | 80% | 92.5 kg |
| 10 | 75% | 87.5 kg |
| 12 | 70% | 80 kg |
| 15 | 65% | 75 kg |
Testing Protocol
Run it the same way every time
- Screen first: athlete is injury-free, medically cleared and has 6+ weeks of consistent technique work on the lift.
- General warm-up: 5–8 min bike/row plus dynamic mobility for the hips, ankles and thoracic spine.
- Specific ramp: empty bar × 8, then 50% × 5, 70% × 3, 80% × 2, 90% × 1 with 2–3 min rest between top sets.
- First attempt at ~95% of the expected max. Add 2.5–5 kg per successful attempt.
- Maximum of 3–5 maximal attempts. Stop as soon as form breaks — a failed rep is data, a bad rep is a risk.
- Always use spotters or safety pins. Under-16s and novices test a 3RM or 5RM and estimate the 1RM instead.
- Log conditions: time of day, readiness score, footwear, belt/no belt. Retest under the same conditions.
- Retest every 6–12 weeks, at the end of a strength block, never inside a heavy competition week.
Youth, novice and returning-from-injury athletes should not attempt a true 1RM. Test a 3RM or 5RM and let the calculator estimate the max.