FINDING THE RIGHT RESISTANCE
Know that finding the right resistance is important in getting the correct stimulus out of your body. You may choose to base your resistance off of your effort level and that is OK. The below is a guide for making sure the resistance fine-tuned.
If you choose not to do the testing you will go off of your perceived effort level (50% of one rep max being an effort level of 5/10 - 10 being maximal effort). This may take some trial and error – you may find your first workout feels too easy or too hard. Try to guess a weight that is easier than you would guess. If it is too easy add weight slowly, you will find out a good working weight over multiple-sessions.
The auxiliary lifts in the courses (RDL, Split Squat, Step-Up) can be estimated during your first week, starting light and building up in each set until you fight a good working weight.
Max testing:
Before your Strength Course starts you will take a day to complete the following assessment.
In one day, you will complete in order: Squats, Push-Ups, Deadlift, Pull-Up.
It is beneficial to find out your current one-repetition maximum(1RM) once or twice a year. The one-repetition maximum test is used to assess maximal strength. To perform this test refrain from any strength training exercise for at least 72 hours prior to 1RM testing and have at least 48 hours of rest from a hard effort of running. You put in hard training blocks with your sport and performing this during a break or in the off-season is ideal. A full week off, if you feel you need it, is ok.
Pull-Ups:
You will start with resistance bands, taking off as much weight as possible for a warm-up of 6 reps. If you only have one resistance band you can tie a knot in the end of the band. Rest 3 minutes in between each set before performing your next set. You will remove banded resistance and attempt 8 reps. Repeat this process until you find a resistance (banded or body weight) where you fail at 8 reps that will give you a starting point for upper body work.
Push Ups:
You will start on an elevated bench or bar. The higher the bench or bar the easier the exercise will be to perform. You must hold plank position the entire time and lowering your hips or chest to the bar/bench counts as failure. Perform 8 reps. Rest 3 minutes in between each set before performing your next set. Repeat this process until you find a height (ground or elevated surface) where you fail at 8 reps that will give you a starting point for upper body work.
For Squat and Deadlift:
Prior to assessing the 1RM, a warm-up should be performed involving a set of five repetitions at ~50% of perceived 1RM followed by 1–2 sets of 2–3 repetitions at a load corresponding to ~60–80% 1RM.
The 1RM protocol then involves performing trials of a single repetition of increasing load (~5–10% increments) with 3–5 min rest between attempts. This cycle is continued you are unable to complete a lift, with the 1RM being the heaviest load that was successfully lifted. If you are new to this it is advised that you perform a 6-rep maximum and use the calculator below to find your estimated one rep maximum.
https://exrx.net/Calculators/OneRepMax
This test and the numbers are not meant to turn you into a power lifter, as we will keep all of your work away from this resistance. The goal is to identify a working weight and help guide you or your coach towards recommendations if you require maintenance, development, or different tempos for your lifts.
