Max Testing for Athletes

 Let me preface this by saying, you need to train heavy to get stronger- muscularly and neurally. Where does maxing out (achieving a 1-rep max) have its place in an athletes program? Does it even have a place? Should young athletes max out? The past week at PowerStrength were 'testing' days. Check out how it went and a little bit of our philosophy on when we test...

• Only our level 2 and 3 guys were allowed to max on the bench, box squat, and deadlift variation of their choice.  (Level 2 and 3 athletes are athletes that have built a foundation of strength and can perform all bodyweight movements and have been coached in the main lifts.) We also tested a max set of chin-ups, push-ups, and vertical jump for all athletes. Some athletes weren’t allowed to test on the bigger lifts due to technique flaws and/or lack of training experience. YOU HAVE TO EARN THE RIGHT TO GO HEAVY!

• The dates for these testing days were told to them weeks in advance and the program was designed to prepare them for maximal loads. They were prepared physically and mentally for these days.

• We never hit failure during out workouts and use sub-max weights the majority of the time. Whenever (and if) we work up to a heavy single in our training it’s never a TRUE max and we stay around 95%. This keeps our guys fresh while still reaping the benefits of handling heavier weights. AND NO, our spotters aren’t allowed to touch the bar or the lifter, making them force reps or help them hit the weight- in training or while testing. 

• Depending on the age and technique of the athlete we may or may not work up to a “max” when they first come to us to find a baseline number to work with. Other than that, this week is the only time of the year we go all out for one single rep. Out of the guys testing this week; all have been training with us for 3 months or longer. Again, if the athlete is more advanced I may let them attempt a single in their training after a heavy day of doubles or triples. There are videos posted of our guys hitting singles this past winter. These were within their workout and nobody missed a lift.

• Athletes are athletes- not powerlifters or bodybuilders. We strive for perfect technique but for things such as squat depth we aren’t as picky. The box height is determined by the athlete’s mobility. If they cant maintain a proper arch at the bottom of the lift they aren’t allowed to go lower until their mobility improves. The goal for every athlete is to hit a parallel squat or below. If an athlete can’t even hit a 1-inch above parallel box then we use more sub-maximal weights as we wait for them to achieve proper depth. 

• All athletes came and tested together. This created an awesome environment to train in.

• After testing their upper body we did some sled relays (more so just to compete and talk trash :) ) After their lower body day they were told to leave. Some athletes did some light work but there’s no point to train after a max squat and deadlift- you should be fried. This upcoming week is a de-load week to allow ample time to recover and to refresh their nervous system before the start of 2-months of rigorous summer workouts. 

Part of the crew after sled relays

• The biggest thing when maxing out is checking your ego- athletes and coaches alike. The athlete should be competitive but should be competing against himself and beating his old numbers. The coach should be thinking of each individual athlete’s PRs and that’s it. Did they get stronger? Yes- okay then anything after that is gravy. 

• Coaches should also demand proper technique. Everyone knows that a max squat or deadlift might get a little ugly (which is why younger athletes shouldn’t do it until they are stronger and more skilled). Don’t sacrifice technique for a few more pounds. When their form breaks down too much, call it a day and move on. During maximal lifts the intent to keep perfect form is vital. Even if technique breaks down a little, the intent for it to be perfect will load the right muscles and prevent any injuries that may occur due to technique breakdown.

• The summer months will be focused on maintaining this strength (and getting stronger for some) with a larger emphasis of our training focusing on repeating strong efforts- explosive power and anaerobic conditioning.

There are some strong athletes at PSTS! All of the guys who tested put in the work in and out of the gym and the results speak for themselves. EVERYONE SET A PR IN EVERYTHING THEY TESTED! (Except for two vertical jumps and 1 bench attempt-  which stayed the same).  Consistent, hard (and smart) work pays off!

Here are some top performers in the Big 3:

Box Squat

Bob- 555lbs (this was a strong lift- the camera died right as he un-racked the weight! Bob didn’t even care…)

Lance- 515lbs

Ahmad- 495lbs

Jacob- 455lbs

Marcus- 455lbs

Bench

Travis- 350lbs

Bob- 330lbs

Lance- 300lbs (got stuck at 315lbs at lockout for what seemed like 5 seconds)

Ahmad- 300lbs

Tyler- 295lbs (30lbs gain in 10 weeks!)

Deadlift (Athletes were allowed to choose which variation they were more comfortable with. Not all athletes were allowed to hit a 1RM on this due to technique and/or mobility restrictions)

Tyler- 545lbs (Trap)

Bob- 465 (Conventional)

Marcus- 455 (Trap)

Travis- 405lbs (Sumo)

Mark- 405lbs (Trap)

Wyatt- 365 (Trap)

5 athletes @ 335lbs (Sumo)

WATCH SOME CLIPS HERE!

Proud of these guys effort and hard work! They’re only going up!