1-RM TESTING PROTOCOL 1. Instruct the athlete to warm up with a light resistance that easly allows 5-10 repettions. 2. Provide a 1-min rest period 3. Estimate ¢ warm-up load that will allow the athleteto complete 3-5 repetitions by adding 10-20 (4-3ky) of &-10% for upper-body evertise or + 30-40lb (14-18kg) oF 10-20% for lower- body exercise 4. Provide a 2-min rest period. 5. Estimate a conservative, near-maximum load that will allow the athlete to complete 2-3 repatitions by adding © 10-20lb (4-3kg) or 610% for upper-body evertise or © 3C-40lb (14-18ko) of 10-20% for lower- body exercise 6. Provide a 2-4rnn rest period 7. Wake aload ncwease + 10-201b (4-3ky) or &10% for upper-body evercise or + 30-40lb (14-18kq) oF 10-20% for lower- body exercise Instuct the athlete to attempt a 1-RM. Ifthe athlete was successful, provide 2. restpetiod and go back o step 7 Ifthe athlete failed, provide 2 2-4-mnin rest period, decrease the Inad by subtracting © 5-10 (2-kg) or 25-5% farupperbody exercises or © 16-201b @-Ska) cr &-10% for lowerbody erercises AND then go back to step 8. Continue increasing or decreasing the load until tne altlete can cornplete one repetition with proper exercise technique. Ideally the alhlete's 1-RM wil be measured within 5 testing sets.