Dare I make Dave Tate vomit, but here I go. I think that athletes should rarely, if ever, train for 1 RM’s. Sorry not to walk the party line here, but a 1 RM is a skill, more than anything else. It is a highly refined skill and requires a lot of know how and practice in how to do correctly and safely. Most of the trainees out there, when training for maximal strength for sports, would get just as much out of doing 3-5 rep max sets.
Athletes use maximal strength as a means to an end. The only sport in which maximal strength is the beginning and end is powerlifting. While maximal strength is the foundation for all other physical strength (speed strength, strength speed, power, power endurance etc.) you can achieve it quite well by not going to a 1 RM.
1 RM’s have a higher level of risk when compared to 3 to 5 RM’s. Since the athlete can achieve just as much with a 3 to 5 rep max (maybe the exception being shotputters), why even bother taking the extra risk.
I want to state again that 1 RMs are more a blend of skill and strength, than they are a sole expression of strength alone. It takes years and years to learn to properly do a correct
1 RM. The reason why the westside guys do it so much is because it is about as specific to their sport as they can get.
Nobody goes into a powerlifting contest to do a 3RM, and that is why powerlifter make 1 RM’s the majority of their training. Even the westside guys don’t do 1RM maximal effort all the time, it beats the shit out of your body. I have read those guys training logs and often they use 3-5 RM sets or avoid maximal effort all together when they are injured, burned out, or comming back from a layoff, overtraining period, or contest.
when I went to the force training seminar in new jersey, I was amazed at the amount of technique, strategy, and tricks that go into competitive powerlifting. Powerlifting 1 RM’s is a sport because each of those exercises if done correctly is a skill.
Even Joe Defranco has said that sometimes the best way for an athlete to do an exercise is not always the best way to lift the most weight. Coach Thib may have even said that too. I would argue the same applies to training methods.
Basketball players need to learn the skills to play basketball. Sure they need to learn the basic skills to squat correctly, but they don’t need to spend their time learning nuances of the lifts that are only applicable to the sport of powerlifting.
Basketball doesn’t require just maximal strength or maximal power, but more so, maximal strength endurance and power endurance. They need to be able to jump to a high level multiple times a game, not just one massive high jump for 10 seconds. For that reason, maximal strength should be developed to a point to which it contributes but does not take away from that endurance. Using heavy but not maximal weights for low reps and multiple sets would address this need much more, as would single leg strength provided from heavy, moderate to low rep (4 to 8) single leg (bulgarian) split squats.
Also more time should be spent developing the glutes and hammies (ala posterior chain) than on developing 1 RM skill.
I would agree that 1 RM training does have benefits that extend beyond just demonstrating strength, but those benefits would not be applicable here. [/quote]
He hit the nail.