What a 1RM is for
S&C coaches use a 1RM to anchor training percentages, compare players against position benchmarks, and track changes over time. Players see a number, but the coach is mostly interested in the trend and the technical quality of the lift.
What players notice during the protocol
- A longer warm-up than a normal session — usually 15-25 minutes.
- Progressive sets that get heavier and shorter in reps.
- Two to three minutes of rest between top sets.
- A spotter or safety bars on every working set.
- A coach who will end the protocol early if form breaks down.
What players should not do
- Test on a day with poor sleep or illness.
- Hide a niggle to chase a number.
- Skip the warm-up or rush the rest periods.
- Compare your 1RM to a teammate's — body mass, leverages, and history all change the meaning.
How often it happens
Most clubs test 1RM 2-4 times per year — typically at the end of pre-season, mid-season, and end of season. In-season testing is usually estimated from sub-maximal sets rather than a true 1RM.