| Load Assignment |
| Determining the RM - Beginning trainees sometimes have not developed the skill, balance, and other neurological attributes that would allow for a safe and effective RM testing procedure. Example for Estimating the 1 RM - To estimate 1RM from a 10RM test-measured value, have the athlete perform a set of 10 repetitions with a light weight. Precautions - Athletes desiring RM testing should be cleared by a physician for unlimited activities. Warm Up - A safe and accurate RM test requires warm-up sets - Warm-up allows for optimal muscle contraction and elasticity Load Assignment - Elite athletes require a load of at least 80% of 1RM for strength gains. Outcomes of Different Training Levels - 6 or fewer repetitions provide the most strength and power benefits. Health Status and Load Assignment - The strength and conditioning professional needs to consider variables besides training outcomes when assigning loads. Training Level and Load Assignment - An athlete’s current condition is a very important consideration when assigning loads. Sport-Specific Load Assignment - Training goals for athletes may vary considerably from sport to sport. Periodization Concerns - The loads employed in various parts of athletes’ yearly training cycle often depend on when major contests are held. |