REP MAX TEST
TEST'S: Maximal Strength
Rep max (RM or rep max) testing, when executed correctly, can be a safe and effective way to precisely test, assess and evaluate maximal strength capacity in a wide range of exercise choices. Depending on your level of experience level and ability the Rep max test which is appropriate will vary from between 1-10RM.
The one repetition maximum (1RM or 1 rep max) is defined as the maximal amount of weight one can lift for a single repetition with correct form. Often considered the gold standard in strength is possibly the widest used method for assessing strength by coaches around the world.
It must be noted that testing your 1RM doesn't come without its dangers and if done incorrectly can even result in serious injury. This form of rep max testing, in my opinion, should be avoided by novice lifters until they acquired the right training and experience. It should also be noted that this test should not be performed alone without the use and guidance of a qualified professional.
THE BENEFITS OF REP MAX TESTING INCLUDE:
1. This test will enable you to establish the correct loads to train with based on the desired training goal.
2. It will allow you to measure your ongoing progress and the effectiveness of your program.
THE 3-5 MINUTE STEP TEST
TEST'S: CARDIOVASCULAR HEATH
The step test is an easy and effective way of assessing aerobic cardiovascular health with minimal equipment. It works by assessing you're hearts ability to recover back to its resting rate after 3-5 minutes of stepping up onto a 12inch Box or step.
TEST'S: VO2MAX & CARDIOVASCULAR HEATH.
The Bleep test is a widely used test for assessing VO2Max and cardiovascular health in athletes and non-athletes. Set over a flat 20-meter distance this test requires minimal equipment.
DEAD HANG GRIP TEST
TEST'S: GRIP STRENGTH AND OVERALL STRENGTH
The Dead Hang Grip Test is exactly as it sounds. All you need is a pull-up bar or somewhere safe to hang from and a timer. The aim is to hang for a minimum of 60sec or longer. This test is an effective way of assessing and improving your grip strength, and overall strength when trained over time.