Understanding and Applying Your 1RM as a Hybrid and HYROX Athlete
Welcome to another adventure into the world of Hybrid training. If you're here, you're most likely an athlete striving for a balance between strength and endurance, aiming to excel at both fields without sacrificing one for the other. Today, we're diving into an essential element of strength training that's equally valuable for endurance performance - the One Repetition Maximum (1RM).
The 1RM is the maximum weight that you can lift for one repetition of a given exercise. But why is this number so important? Simply put, it serves as a benchmark for your strength capacity, enabling you to tailor your training to your specific needs and abilities. It's about finding that sweet spot where you can push your limits without overstepping them, bringing about consistent and sustainable progress in your performance.
In this blog post, we'll delve into the importance of 1RM, discuss the concept of 'true' 1RM vs. 'daily' 1RM, and why we place the focus on the latter in the context of Hybrid and HYROX training. We'll also present a safer and more practical method to estimate your 1RM - the 3-5 rep max test - and discuss how this can be specifically beneficial for you. We'll then explore different calculation methods and finally, show you how you can incorporate your 1RM into your training effectively.
Understanding 1RM
1RM or One Repetition Maximum refers to the maximum weight that you can lift for one repetition of a given exercise. It serves as a critical measure of your strength capacity and plays a vital role in strength training. By knowing your 1RM, you can determine the correct weight for specific workout intensities, thereby personalising your training regime according to your strength levels. This customisation is key to optimising strength gains, improving performance, and reducing the risk of injuries.
However, in the world of 1RM, we have two different concepts - the 'true' 1RM and the 'daily' 1RM. The 'true' 1RM is the absolute maximum weight you can lift in perfect conditions. It's that peak performance number that would require ideal circumstances - good sleep, perfect nutrition, optimum mental state, and more. On the other hand, the 'daily' 1RM represents a more practical approach. It's the maximum weight you can lift on most days, regardless of those variables that might fluctuate day-to-day.
For hybrid and Hyrox athletes, the focus is on the 'daily' 1RM rather than the 'true' 1RM. Why? Because hybrid and Hyrox training involves balancing different training elements - from strength and endurance to mobility and flexibility. In this context, it's more practical and beneficial to base your strength training on a number that accurately reflects your regular performance, rather than a peak performance that might not be consistently achievable. By using your 'daily' 1RM as a benchmark, you can better align your strength training with your overall training schedule, manage recovery more effectively, and ensure consistent progress in your performance.
Finding Your 1RM: The 3-5 Rep Max Test
For hybrid and Hyrox athletes, accurately determining your 1RM can be quite challenging and potentially risky, especially if you're pushing your limits to the extreme. This is where the 3-5 Rep Max Test comes into play. It's a safer, more practical method for estimating your 1RM.
The 3-5 Rep Max Test involves finding the maximum weight you can lift for three to five repetitions while maintaining acceptable form. The emphasis here is on 'acceptable form'. For powerlifters, maintaining perfect form is critical, as lifts are often judged on this criterion. However, if you're training for a sport that doesn't directly involve the specific lift, such as hybrid events or Hyrox, although form is important, it doesn't need to be perfect. We acknowledge that skill set and training experience will affect your form, and pushing for absolute perfection can sometimes limit your progress in strength and the applicability of that strength to your sport.
To conduct the 3-5 Rep Max Test, start by warming up choosing a weight that you believe you can lift for three to five reps. Perform the lift. If you can do more than five reps, the weight is too light. If you can't perform at least three reps, the weight is too heavy. Adjust the weight accordingly until you find a weight that challenges you at exactly three to five repetitions.
Here's a protocol for a squat 3RM, but it can be adjusted for any lift:
Set 1: 50% of estimated 3RM x 5 reps
Set 2: 60% of estimated 3RM x 3 reps
Set 3: 70% of estimated 3RM x 2 reps
Set 4: 80% of estimated 3RM x 1 rep
Rest 1-2 minutes between these initial warm-up sets.
Working up to 3RM
After your specific warm-up, you'll begin to approach your 3RM weight:
Set 5: 85-90% of estimated 3RM x 1 rep
Set 6: 95% of estimated 3RM x 1 rep
Set 7: Attempt new 3RM
Rest for 2-3 minutes between these sets.
Remember to always listen to your body. If something doesn't feel right, stop or adjust as necessary. This is just a guideline, so feel free to adjust the protocol to suit your own needs and how your body is feeling on the day. Safety and form should always be your top priorities.
Once you've found your 3-5 Rep Max, you can use it to estimate your 1RM. There are several formulas available for this, each with its own level of accuracy. It's important to note that these are estimates and your actual 1RM might be slightly higher or lower. Nonetheless, they provide a practical benchmark for personalising your strength training.
Calculating Your 1RM
Once you've found your 3-5 Rep Max, it's time to calculate your estimated 1RM. There are several formulas available for this, but the one I like to use is the Epley Formula. It's straightforward and doesn't require complex math. The formula is:
1RM = weight + (weight * reps * 0.0333)
So, if you can lift 100kg for 5 reps, the formula would look like this:
1RM = 100kg + (100kg * 5 * 0.0333) = 116.65kg
Your estimated 1RM, according to the Epley formula, is about 116.65kg.
It's important to note that while this formula gives you a good estimate, it's just that — an estimate. Your actual 1RM might be slightly higher or lower, and it's typically not advisable for non-powerlifters to test it frequently due to the higher risk of injury and unnecessary fatigue.
Also, keep in mind that whatever formula you choose to use, stick with it for consistency's sake. Different formulas might give slightly different estimates, so if you change formulas, you might see a change in your estimated 1RM that is simply due to the different calculations, not a change in your actual strength.
The objective for hybrid and Hyrox athletes is to see progressive improvement. If your estimated 1RM is gradually increasing over time, you know you're getting stronger, and that's what truly counts. Remember, in the end, it's not about the exact weight you can lift for one rep. It's about increasing your overall strength to improve performance in your sport.
How to Use Your 1RM in Training
Understanding your 1RM can open up new avenues when designing your hybird or hyrox training programme.. However, remember that we're focusing on your 'daily' 1RM — the weight you can lift any day of the week under normal conditions, not the absolute maximum weight you could lift under perfect conditions.
So, how do we use this in training? For hybrid and Hyrox athletes, it's about optimising strength and endurance, not maxing out every single lift.
1. Understanding what weight to lift for your goal?
Once you know your 1RM, you can adjust your training intensity according to your specific strength goals. These typically fall into three main categories:
Strength: If your primary goal is to increase your maximum strength, the majority of your training should be in the higher intensity ranges, typically between 80-90% of your 1RM. Workouts at this intensity are often structured with lower repetitions (1-5 reps) for multiple sets.
Hypertrophy (Muscle Size): If you aim to increase muscle size, then the optimal intensity is typically around 70-80% of your 1RM. In this range, you'd aim to perform higher repetitions (6-12 reps) per set to stimulate muscle growth. (You can still achieve hypertrophy with lower reps, but volume still needs to be high)
Muscular Endurance: For increasing muscular endurance, the intensity decreases to around 50-70% of your 1RM. At this intensity, you perform higher repetitions (15 or more reps) per set. This is particularly useful for hybrid athletes as muscular endurance plays a significant role in sports performance.
%RPE Calculator
2. Programmed Progressive Overload:
Using your 1RM allows for more precise programming. You can plan your training using percentages of your 1RM to ensure progressive overload without overtraining. For example, you may perform sets at 60% of your 1RM during a deload week or lighter training day, while you push to 80% or even 90% on heavier training days.
By aligning the intensity of your workouts with your strength goals, you can more effectively stimulate the specific physiological adaptations you're aiming for. This is why knowing your 1RM is so critical – it provides a reliable benchmark for setting your training intensity. Always remember, though, that these ranges are guidelines, and individual responses to training can vary. You should also consider other factors such as your training history, current physical condition, and overall training load when setting your training intensities.
I personally like to use Prilepin's Chart - a brilliant starting point for designing your strength sessions. Created initially for Olympic weightlifting, this chart recommends sets and reps for different intensity ranges based on your 1RM.
But remember, it's not a one-size-fits-all solution. It's a guideline, a starting point. Every lifter is unique, and volume will differ based on individual factors. The key is to adapt and adjust according to your body's responses and your personal goals.
3. Tracking Progress:
Monitoring changes in your estimated 1RM can provide a clear and objective way to track your strength progress over time.
Remember, the goal here is not to keep pushing to lift more and more weight. Instead, it's about using your estimated 1RM as a tool to better structure and personalise your training, enhancing both your strength and endurance capabilities in a balanced and sustainable way. That's the key to excelling as a hybrid or Hyrox athlete.
Conclusion
In the quest to excel as a hybrid or Hyrox athlete, understanding your 1RM is not just about bragging rights or hitting personal records. It's a fundamental element that allows for smarter, more effective training.
Throughout this post, we've explored what a 1RM is and why we focus on the 'daily' 1RM for practicality and safety. We've looked into the process of finding your 1RM using a 3-5 rep max test, a method that is safer, more practical, and less form-dependent than pushing for a single maximum effort lift. We've talked about the importance of consistent calculation methods and how to use these numbers in your training to balance strength and endurance — the hallmarks of successful hybrid and Hyrox athletes.
Remember, the end goal isn't to max out your lifts but to optimise your training. Knowing your 1RM can serve as a guiding compass, offering structure, aiding in auto-regulation, ensuring balance, and providing a tangible measure of progress.
Join our Hybrid Athlete Facebook Group today, and we'll gift you with a free Hybrid Training Programme! Not only will you be able to use your 1RM to better prescribe your training sessions, but you'll also join a community of likeminded athletes all looking to balance their strength and endurance training.
Let's make the most of your training. We can't wait to welcome you!
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