Testing battery > 3 RM Test
| Test |
Description |
Protocol |
| T Test |
measures speed & agility |
click here... |
| 3km Time Trial |
measures fuel mix fitness (stamina) |
click here... |
| Vertical Jump |
measures leg power |
click here... |
| Speed Test |
measures speed over 10m & 30m |
click here... |
| 3RM Test |
measures maximum strength |
see below... |
| Body fat |
measures percentage body fat |
click here... |
| Side Ramp |
measures core stability endurance |
click here... |
Purpose
To measure maximum strength. This test identifies the maximum load (in kilograms) a player can lift for 3 repetitions, a variable known as the three-repetition maximum (3RM). Any loaded strength exercise can be used, such as a Back Squat, Front Squat, or Bench Press. It must be stressed that maximal lifting is hazardous, and only experienced weight trainers should conduct testing of this type. Another strength testing option, particularly for the inexperienced weight trainer, is the Concept 2 Dyno. The Dyno offers three core exercises: leg Press, bench Press and bench Pull. Simply apply the 3RM protocol to these exercises.
Equipment and Area
*Free-weight equipment, including a barbell and a range of discs and collars
*Two spotters
Procedure
1. Attempt to lift the barbell to determine your 3RM by trial and error. After each attempt, increase or decrease the load by 2.5-5kg depending on the outcome of the attempt.
2. Take at least three minutes' rest between attempts. |
