Some Thoughts on Testing

We just completed 6 weeks of winter training and I decided to test the guys on the seventh week instead of the ninth week. Why?

1. We're not beat up. We're tired, but not fatigued.
2. We're not suffering from injuries (in fact, the trainer told me this is the healthiest we've been at this time of year).
3. They're moving weights very well.
4. Our conditioning is getting better and our running volume is increasing.
5. I can spend the next two weeks preparing them for spring practice instead of worrying about testing.

In the winter/spring I tend to use a 1RM for testing. The guys like to do one rep. I understand why, but I don't like it. There are too many times when test week happens to be a bad week for guys. Then they think that they wasted their time or that they didn't improve. This is obviously not the case. If you train for 6 weeks you've improved. Your numbers may not always show it, but timprovement has been made. You don't get worse by training consistently. We tested the Squat and Bench with 1RM and the Trap Bar with a RM (the bars aren't long enough to load more than 5 plates on - and that's cutting it close). One RM testing went pretty well. 65% of guys hit PR's. Of the other 35% only 4 did not hit their 95%. The rest were able to hit their 95% and subsequently missed their previous max +5lbs. If you can hit 95% of your max after not specifically training to improve any specific lift you're doing just fine. I'm also taking into account that the goal of this winter was to get bigger, hence four days of lifting instead of three. It absolutely makes a difference. When we did the Trap Bar RM Test I let them choose their weight. Choices were: 225/275/315/365/405. No one tested at 225. About 4-5 tested at 275. Most tested at 405 with a few at 365 and 315. The lowest reps we had at 405 was 12 (QB and Freshmen DL). The most we had was 24 by a Freshmen LB. We had a Sophomore RB/WR hit 32 with 365. The thing I noticed the most was the atmosphere. When the kids did 1RM they only got fired up for the guys hitting pretty big number (450+ on Squat and 315+ on Bench). With the RM, it was pretty quiet until the kid hit 10 reps. Then guys started talking a bit. Once they hit 15 the noise started to grow. By 20 reps everyone was clapping, cheering and completely into each guy testing. On top of that, you can see who has a pair and wants to compete. More times than I can count a guy would ask what the record for the day was at a certain weight. This type of competition can't really happen with 1RM. Either you lift it or you don't. With the RM, you have a chance to dig deep and actually beat someone who might be able to 1RM more than you. And, football isn't about benching or squatting a number for one rep. It's about exerting that force throughout an entire game. The RM is just better. Not to mention, even if you have a bad day and you're not feeling well a RM is something you can succeed at. Whereas the 1RM can get in your head sometimes. As I move forward I may eliminate 1RM testing. Surprising, given my powerlifting background. But, athletes aren't weight lifters. They're athletes. Weight lifting is a part of their training, conditioning and health program. It's not about the number. It's about the improvement. I'm as excited for a kid that benches 225 for the first time as I am for the guy that hits 405. One winter workouts finish and our free time in the weight room increases dramatically I'll sit down and really look at the numbers and see what happened. In the summer I test RM because we're going into fall practice. I ahve time to make a decision on whether I go to RM testing exclusively or keep doing what I've been doing. We shall see.