During 1RM testing, an athlete completes 2-3 reps at 85% of estimated 1RM. What should be the load for the first maximal attempt?

90-95% of estimated 1RM. After the 85% warm-up set, the first maximal attempt should be at 90-95% of estimated 1RM. This conservative approach allows room for increases if successful while reducing injury risk from attempting too much too soon.

Using the Brzycki equation (1RM = Weight / (1.0278 - 0.0278 × reps)), if an athlete bench presses 185 lbs for 6 repetitions, what is the estimated 1RM?

215 lbs. Using Brzycki: 1RM = 185 / (1.0278 - 0.0278 × 6) = 185 / (1.0278 - 0.1668) = 185 / 0.861 = 214.9 ≈ 215 lbs.

Which vertical jump test protocol uses a stretch-shortening cycle to generate maximal power?

Countermovement jump. The countermovement jump (CMJ) uses the stretch-shortening cycle through a quick downward movement followed by an immediate upward jump. The static/squat jump eliminates the stretch reflex by starting from a stationary squat position.

What is the recommended rest period between maximal 1RM attempts?

2-4 minutes. Rest periods of 2-4 minutes are recommended between maximal 1RM attempts to allow adequate recovery of the phosphagen (ATP-PC) system and ensure maximal force production on subsequent attempts.

Strength, Power, and Speed Testing

Quick Answer: 1RM testing follows a warm-up progression (50% x 5-10, 75% x 3-5, 85% x 2-3, then attempts). Power tests include vertical jump (average male: 19-24") and broad jump. Sprint tests measure 10/20/40-yard times, while agility is assessed via pro agility (5-10-5) and T-test. Use electronic timing gates for accuracy.

1-Repetition Maximum (1RM) Testing

The 1RM is the gold standard for assessing maximal muscular strength.

1RM Testing Protocol

Step	Load	Reps	Rest
1. Light warm-up	50% estimated 1RM	5-10	1 min
2. Moderate warm-up	75% estimated 1RM	3-5	2 min
3. Heavy warm-up	85% estimated 1RM	2-3	2-4 min
4. First attempt	90-95% estimated 1RM	1	2-4 min
5. Subsequent attempts	Add 5-10 lbs (upper) or 10-20 lbs (lower)	1	2-4 min

1RM Testing Guidelines

Determine within 3-5 attempts after warm-up sets
Increase conservatively: 5-10 lbs for upper body, 10-20 lbs for lower body
Rest adequately: 2-4 minutes between maximal attempts
Use proper spotters: Required for all free weight exercises
Stop if technique breaks down: Ensure valid, safe attempts

Common 1RM Test Exercises

Exercise	Primary Assessment	Spotters Needed
Back Squat	Lower body strength	2-3 spotters or power rack
Bench Press	Upper body push	1-3 spotters
Power Clean	Total body power	None (bail protocol)
Deadlift	Posterior chain strength	None
Shoulder Press	Overhead push	1-2 spotters

1RM Prediction Equations

When direct 1RM testing is not appropriate, prediction equations estimate max strength from submaximal loads.

Commonly Used Prediction Equations

Equation	Formula
Brzycki	1RM = Weight / (1.0278 - 0.0278 × reps)
Epley	1RM = Weight × (1 + 0.0333 × reps)
Lander	1RM = (100 × Weight) / (101.3 - 2.67123 × reps)
Lombardi	1RM = Weight × reps^0.10
O'Conner	1RM = Weight × (1 + 0.025 × reps)

Prediction Equation Accuracy

Repetitions	Accuracy
1-5 reps	Most accurate (±3-5%)
6-10 reps	Moderately accurate (±5-10%)
>10 reps	Less accurate (±10-15%)

Important: Prediction equations are less accurate above 10 repetitions. For best results, use a weight the athlete can lift 3-5 times.

%1RM and Repetitions Relationship

%1RM	Approximate Reps
100%	1
95%	2
93%	3
90%	4
87%	5
85%	6
83%	7
80%	8
77%	9
75%	10
70%	12
65%	15

Power Testing

Vertical Jump Tests

Test Type	Protocol	Measurement
Static/Squat Jump (SJ)	Start from half-squat, no countermovement	Peak power without stretch reflex
Countermovement Jump (CMJ)	Quick descent then immediate jump	Peak power with stretch reflex
Approach Jump	1-3 step approach before jumping	Sport-specific for volleyball, basketball

Vertical Jump Protocol

Mark standing reach - Stand flat-footed, arm extended, mark highest point
Warm-up - Light jogging, dynamic stretching
Practice attempts - 2-3 submaximal jumps
Test attempts - 3 maximal jumps
Record - Highest jump minus standing reach

Vertical Jump Normative Data (inches)

Rating	Male Athletes	Female Athletes
Excellent	>28	>24
Above Average	24-28	20-24
Average	19-24	15-20
Below Average	14-18	10-14
Poor	<14	<10

Standing Broad Jump (Horizontal Power)

Variable	Protocol
Starting Position	Toes behind line, feet shoulder-width
Execution	Countermovement, swing arms, jump forward
Measurement	Line to back of closest heel at landing
Trials	3 attempts, record best

Broad Jump Normative Data (inches)

Rating	Male Athletes	Female Athletes
Excellent	>108	>84
Above Average	96-108	72-84
Average	84-96	60-72
Below Average	72-84	48-60
Poor	<72	<48

Speed Testing

Sprint Test Distances and Applications

Distance	Purpose	Time (Elite Male)
10 yards	Acceleration	1.5-1.6 sec
20 yards	Acceleration + transition	2.8-3.0 sec
40 yards	Maximum velocity	4.4-4.6 sec
60 yards	Speed endurance	6.7-7.0 sec

Sprint Testing Protocol

Step	Procedure
1	Dynamic warm-up (5-10 min)
2	Sprint technique drills
3	2-3 submaximal sprints (50-75% effort)
4	Full recovery (2-3 min)
5	2-3 maximal test trials
6	Full recovery between trials (2-4 min)
7	Record best time

Timing Methods

Method	Accuracy	Best Use
Electronic Timing Gates	±0.001 sec	Gold standard
Laser Timing	±0.001 sec	Indoor settings
Hand Timing	±0.2-0.3 sec	Basic assessment
Video Analysis	±0.03 sec	Technique + timing

Note: Hand timing typically adds 0.2-0.3 seconds compared to electronic timing. Do not compare hand-timed results with electronic times.

Agility Testing

Pro Agility Test (5-10-5 Shuttle)

Variable	Protocol
Setup	3 cones, 5 yards apart
Starting Position	Straddle middle cone, 3-point stance
Execution	Sprint 5 yds, touch line, sprint 10 yds, touch line, sprint 5 yds
Timing	Start on athlete movement, stop when crossing middle
Trials	2 each direction (left lead and right lead)

Pro Agility Normative Data (seconds)

Rating	Male Athletes	Female Athletes
Excellent	<4.0	<4.5
Above Average	4.0-4.3	4.5-4.8
Average	4.4-4.6	4.9-5.2
Below Average	4.7-5.0	5.3-5.6
Poor	>5.0	>5.6

T-Test (Agility)

Variable	Protocol
Setup	T-shape: 10 yds forward, 5 yds each side
Starting Position	Behind start cone
Execution	Sprint forward 10 yds, shuffle left 5 yds, shuffle right 10 yds, shuffle left 5 yds, backpedal 10 yds
Timing	Start on athlete movement, stop when crossing start
Trials	2 each direction

T-Test Normative Data (seconds)

Rating	Male Athletes	Female Athletes
Excellent	<9.5	<10.5
Good	9.5-10.5	10.5-11.5
Average	10.5-11.5	11.5-12.5
Below Average	>11.5	>12.5

CSCS

Key Takeaways

Strength, Power, and Speed Testing

1-Repetition Maximum (1RM) Testing

1RM Testing Protocol

1RM Testing Guidelines

Common 1RM Test Exercises

1RM Prediction Equations

Commonly Used Prediction Equations

Prediction Equation Accuracy

%1RM and Repetitions Relationship

Power Testing

Vertical Jump Tests

Vertical Jump Protocol

Vertical Jump Normative Data (inches)

Standing Broad Jump (Horizontal Power)

Broad Jump Normative Data (inches)

Speed Testing

Sprint Test Distances and Applications

Sprint Testing Protocol

Timing Methods

Agility Testing

Pro Agility Test (5-10-5 Shuttle)

Pro Agility Normative Data (seconds)

T-Test (Agility)

T-Test Normative Data (seconds)

CSCS

1Introduction

2Exercise Science

3Sport Psychology & Nutrition

4Exercise Technique

5Program Design

6Testing, Evaluation & Administration

Key Takeaways

Strength, Power, and Speed Testing

1-Repetition Maximum (1RM) Testing

1RM Testing Protocol

1RM Testing Guidelines

Common 1RM Test Exercises

1RM Prediction Equations

Commonly Used Prediction Equations

Prediction Equation Accuracy

%1RM and Repetitions Relationship

Power Testing

Vertical Jump Tests

Vertical Jump Protocol

Vertical Jump Normative Data (inches)

Standing Broad Jump (Horizontal Power)

Broad Jump Normative Data (inches)

Speed Testing

Sprint Test Distances and Applications

Sprint Testing Protocol

Timing Methods

Agility Testing

Pro Agility Test (5-10-5 Shuttle)

Pro Agility Normative Data (seconds)

T-Test (Agility)

T-Test Normative Data (seconds)