Kettlebell How to do a proper 10RM test?
- Thread starter TedM
- Start date
MSaunders
Level 2 Valued Member
This is often a trial process and learning how you respond personally through a few rounds. You're pretty well on point though.
Just a few suggestions:
-A greater build up, 5's in the 2-3 bells below the test weight.
-A double or triple with the weight higher to prime your nervous system.
Either or both, take a generous rest (5-10min) before the test itself.
Film the test to make sure your ego didn't force a bad rep or two at the end. Look professional!
Hope that helps, and good luck!
Just a few suggestions:
-A greater build up, 5's in the 2-3 bells below the test weight.
-A double or triple with the weight higher to prime your nervous system.
Either or both, take a generous rest (5-10min) before the test itself.
Film the test to make sure your ego didn't force a bad rep or two at the end. Look professional!
Hope that helps, and good luck!
TedM
Level 6 Valued Member
Thank you!
What do you mean here? "Weight higher" - than what?
Meaning - double or triple at the *weight to be tested*?
Or, something else...
Sorry for being dense, but:
What do you mean here? "Weight higher" - than what?
Meaning - double or triple at the *weight to be tested*?
Or, something else...
@TedM, a max test is a test so do the minimum amount of warming up and save yourself for the one big effort.
Note that there is more than one way to judge a max, e.g., around here we differentiate between a competition max and a technical max.
Note also that there are calculators you can use to get you in the ballpark based on a different number of max reps.
There is no way I'd be doing multiple sets of 5 with one bell size down from my old 10RM. If it were me, I'd probably take the test bell, do one set with perhaps 3 reps, rest, then test the max. (This was actually part of a training plan I used years ago. I'd run a 3-day cycle of one day of multiple, shorter sets, then one day with a brief warmup and a max reps sets, then take the third day off. It worked well for me to turn a weight that had been a 1RM weight into something I could do more with.)
JMO, YMMV.
-S-
Note that there is more than one way to judge a max, e.g., around here we differentiate between a competition max and a technical max.
Note also that there are calculators you can use to get you in the ballpark based on a different number of max reps.
There is no way I'd be doing multiple sets of 5 with one bell size down from my old 10RM. If it were me, I'd probably take the test bell, do one set with perhaps 3 reps, rest, then test the max. (This was actually part of a training plan I used years ago. I'd run a 3-day cycle of one day of multiple, shorter sets, then one day with a brief warmup and a max reps sets, then take the third day off. It worked well for me to turn a weight that had been a 1RM weight into something I could do more with.)
JMO, YMMV.
-S-
Do 3 reps 2 sets 2 sizes below test weight
2 reps one size below test weight
Go and test my 10rm with test weight
2 reps one size below test weight
Go and test my 10rm with test weight
