ONE REP MAX (1RM) CALCULATOR
INSERT YOUR TRAINING DATA
Calculate your 1RM (one-rep max) for any lift for any weight unit.
Your 1RM is the maximum weight you can lift in one repetition.
1RM CALCULATOR
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HOW TO ESTIMATE YOUR 1RM?
MEASURE YOUR LOAD VELOCITY PROFILE
VBT DEVICE
Strength
+2x
Motivation
+15%
Fatigue
-50%
5 KEYS TO CREATING A LOAD-SPEED PROFILE
1. Use a wide range of percentages
Ideally, choose a range between 30% and 80%. If you select too narrow a range, such as from 30% to 50%, you won’t be able to determine how an athlete performs at 60%, 70%, or 80% of their one-repetition maximum (1RM), and therefore, you won’t be able to accurately estimate their 1RM. There’s also no need to go up to 85% or 90% because it’s rare for an athlete to find it useful to lift such heavy weights, but you can go up to 75% or 80%.
2. Spaced percentages
3. Rest enough between lifts
4. Perform lifts under the same conditions
All lifts should be performed under identical conditions. This means that if the coach assists the athlete in lifting the bar during the first lift, they should do the same for all subsequent lifts. The same applies to motivational shouting. Otherwise, the conditions would be changing, and the lifting speed could vary.
5. Lift each load as fast as possible
The athlete should be familiar with the exercise to perform it as quickly as possible. If it’s not done as fast as possible, the profile won’t turn out well.
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