"Estimating Your Maximal Bench Press"
"Estimate Your Aerobic Fitness &
Your Caloric Expenditure in Exercise"
"Eccentric Training Tips for Strength
- STRENGTH TESTING TECHNIQUES & ESTIMATIONS
beginning of the training year of off-season are excellent
times to determine your strength levels. Re-testing later
in the year can help to determine the effectiveness of your
estimation formula works extremely well with the bench press.
Choose a weight you can bench for 6-8 reps then enter it as
the "sub-maximal weight".
weight x .03 = SW1
x # of reps completed = SW2
+ Sub-maximal weight = theoretical maximum (1 RM)
lbs. x 6 repetitions
x .03 = 5.55
x 6 = 33.3
+ 185 = 218 lbs.
the predicted maximum bench press is 218 lbs.
- AEROBIC FITNESS TESTING & CALORIC EXPENDITURE ESTIMATIONS
fitness is measured as VO2max (maximal oxygen uptake) and
this attribute can be estimated from your performance in a
12- to 15-minute run. You must know the exact time and distance
of the run (converted to meters).
the average velocity of the run (for example a 15-min run):
velocity = 15 min run distance (meters)/15 min
= meters per minute
= milliliters kg
= kilograms min = minutes
the average velocity in the following equation to estimate
(ml/kg/min) = 33.3 + (average velocity - 150) x 0.178 ml/kg/min
now have an estimation of your aerobic fitness in relation
to your bodyweight. The average VO2 of an active college male
is ~ 40-50 ml/kg/min and is slightly lower for active females.
determine the number of calories you burned in an exercise
session you must first convert your aerobic fitness estimation
to L/kg/min (so divide your score by 1000). For example:
50 ml/kg/min -->
insert the appropriate values (body weight and exercise duration)
in the following equation. For VO2, you need to estimate a
percent intensity at which you were working. For example,
on a hard run you might say you were exercising at 80% VO2max
whereas after a brisk walk you would likely be exercising
at only 50% VO2max.
burned = VO2 (L/kg/min) x wt (kg) x time (minutes) x 5 (kcal/min/LO2)
(kcal/min/LO2) = the number of calories used per liter of
for example, a 70 kg subject with a 50 ml/kg/min VO2max exercising
at 75% VO2max for 30 minutes:
Burned = (0.050 x .75) x 70 x 30 x 5
0.0375 x 70 x 30 x 5
- ECCENTRIC CONTRACTIONS: POSITIVE RESULTS FROM "NEGATIVES"
eccentric contraction is defined as the lowering of the weight
and therefore considered a "negative". Everyone
is stronger in this action in comparison to the concentric
(lifting) action and eccentric training results in greater
muscle damage and is responsible for the muscle soreness felt
in the following days after a hard training session. The benefits
of eccentric training may be a greater stimulus for strength
and muscle growth development.
perform "negatives", choose a weight that you have
the ability to lower for 8 seconds. If it can't be lowered
for more than 3 seconds, the weight is too heavy, the set
should be ended, and a lower weight used for the next set.
can cause great damage and soreness and should be used only
in low volume. Begin by adding 3-4 eccentric repetitions to
a normal set and progress to a maximum of 2 eccentric sets
per workout. As well, eccentrics should only be trained for
1-2 body parts simultaneously (1-2 muscle groups per week).
Allow the muscles to fully recover before training them again
in this manner.