im entering my 2nd year with a record board in the weight room. last year i tested 1 rm (singles) of deadlift, squat, bench. i also tested pullups, shuttle run, keiser push pull, and box jump but that does not apply to this discussion. i am wondering does 3 rm (triples) make more sense for HS athletes? is 3 rm more applicable than 1 rm? is 3 rm safer than 1 rm? please share your thoughts...
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Permalink Reply by Adam Blalock on A 1 rm is no more dangerous than a 3rm for any age. A recent study showed this 12 and under kids I believe. It's all up to the monitoring of the test and watching for technique breakdowns. The kids that I work with now previously maxed out between 3-8 reps and this lead to inflated maxes, especially when they were doing hang cleans (when doing hang cleans with straps if you can do it once you can probably do it 5 or 6 times!). This leads to training loads that the kid can't do with acceptable technique and an inflated ego.
They can still rep max but it is encouraged to be much lower on squats and bench and preferably a 1 rm on the power clean. As far as the record board goes it is great to have one for motivation just put what they actually did on the board (i.e., squat 405x8 instead of 500 or hang clean w/ straps 265x5 not just "clean" 305). When I worked at Coe College we had a kid come on a recruiting visit and he trained with us, his 320 hang clean max translated to a 255 1 rm power clean!
Deadlifts just view them from the side and let your "DOWN" command be the law! You and I know he can get more up and wants to go for more, maybe video the ego guys so you can say "look at you back on that last attempt, its starting to round."
I'm picky about terminology as you can see but go for the 1 rm.
-Adam
I will agree with adam on the 1rms. If you didn't like the results that you got last year after testing with a 1rm, then maybe a multiple rm is the way to go. I would not allow the athletes to higher than a 3rm because from my experience, the training loads start to skew (especially for power exercises like cleans).
Setting rules in the weight room, and enforcing those rules is key. Let the athletes know that you will be performing a 1-3rm, or 1rm, etc. and stick to it. If an athletes does four reps, do not count the fourth one. Also, let them know how mant trials they will be allowed, if you want them to get a secone chance.
Personally, I would do 1-3rm on bench, squat, and deadlift, with only one trial. I would only do 1rm for cleans (no straps), but I'd give them 3 trials to get a weight.
Hope this helps.
Permalink Reply by Jeffrey Moyer on
I am in no way saying that increasing general strength is not important, but it does not tell me enough if they are a better athlete. (Little Johnny can bench more this year, so he should be a better football player)
In my opinion, I wouldn't worry about testing them in anything that doesn't translate to their sport, in which case you should have an idea of already because monitoring their training.
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