How to Figure Out YOUR 1 REP MAX

How important is it to know your 1 REP Max?

If you want to take the guesswork out of your workouts, then it is very important to know your 1 Rep Max ( for each of the major lifts). These are what I consider the major lifts for hockey players: Hang Clean, Deadlift, RDL, Front Squat, Jerk Press, Bench. Now that you know what lifts I would recommend you use to find your 1 Rep Max (Yes there are other lifts you can determine your 1 Rep Max for but I feel for hockey players this all we need in order maximize our time in the gym).

Now that you know what lifts you should have your Maxes for. How can you go about figuring your 1 Rep Max out? You could start lifting until you can’t lift anymore to determine your max but that would not be very smart or accurate. There is actually a protocol that needs to be followed to get the most accurate results. Below is a downloadable copy of that protocol:

Now that you have your 1 Rep Max for each lift, you are able to apply a scientific approach to your training to maximize your gains in the gym and get the most out of each session.