Let’s get into the nuts and bolts of how to create a training plan for yourself or others.
This is what we call ‘Programming’. It will tell you exactly what work you should be doing on any given training day.
In this video, I will show you step one. Finding out what your current ability is.
The 1RM stands for ‘One Repetition Maximum’ and it is simply the weight that you can only do a single repetition of the exercise of when completely fresh.
So, as an example, this is usually applied to weightlifting and weight training. A squat 1RM would be the maximum weight you could squat only once. Same for the deadlift… How much could you pick off the floor only once?
This 1RM number is then used as a benchmark for your current ability.
If you train for a few weeks and check your 1RM again, and you find it has increased, then you know your training is making you stronger.
The 3RM and 5RM
It should be noted that you could also use your three or five repetition maximum just as well as the 1RM as a way to gauge your progress.
The benefit of the 3RM or 5RM is that you will be measuring your progress closer to what your actual training program will be. (You’ll see the program in the next few videos).
I’ve taken the resistance values straight from the website of the manufacturer of my bands. This tells me how much each band will ROUGHLY be helping me and making me lighter.
For details on where to get the bands, check out the links in episode 2, the prerequisites.
If you want more accurate readings of the resistance of the bands, check out episode 4 (Beginner Option 1), Where I’ve linked to some fish scales that will help with this.
One of the biggest mistakes is not resting enough when testing the 1RM. The point is to test how much you could pull when absolutely fresh and at your best.
However, don’t rest too much either. You don’t want to start cooling down and becoming unprepared for the pull.