EXSC 345
Assignment 2
1 RM Submission
Objective: To assess an athlete’s maximal strength capacity using common core lifts, and subsequently
develop training recommendations based on specific goals.
Protocol:
1. Warm-up #1: Light resistance; 5-10 reps
2. 1 minute rest
3. Warm-up #2: Moderate resistance; 3-5 reps
4. 2 minute rest
5. Warm-up #3: Conservative, near-maximal load; 2-3 reps
6. 2-4 minute rest
7. Attempt #1: Estimated maximal load; 1 rep
8. 2-4 minute rest
9. Attempt #2: Increased load; 1 rep
a. Add 10-20 lbs (5-10%) for upper body
b. Add 30-40 lbs (10-20%) for lower body
c. If successful, go back to step 8
d. If attempt failed, step 10
10. 1 RM attempt after failed attempt: Reduced load from unsuccessful attempt; 1 rep
a. Subtract 5-10 lbs (2.5-5%) for upper body
b. Subtract 15-20 lbs (5-10%) for lower body
Continue with steps 8-10 as necessary until a 1RM with proper technique is completed. Ideally, no more
than 3-5 attempts should be made at the 1RM.
EXSC 345
Assignment 2
Exercise: _____________________
Stage: Weight: Reps:
Warm-up #1
Warm-up #2
Warm-up #3
Attempt #1
Attempt #2
Attempt #3
Attempt #4
Attempt #5
1RM: ______________________
Given the measured 1RM, fill in the chart below with a specific training program including sets, reps,
load, and rest periods that align with the NSCA resistance training recommendations.
Do not just give the recommended ranges; provide specific sets and reps within the
recommended ranges. Be sure reps and percentage line up with the percent of 1RM
and repetitions allowed.
Use the 1RM and multiply it by the recommended percentage to give exact load.
Goal: Sets: Reps: %1RM: Exact Load: Rest period:
Strength
Power:
Single effort
Mult. effort
Hypertrophy
Endurance
