Submaximal test protocol
Prior to the submaximal test, you decide which parts of your body you want to test, and which exercises you choose for this. Large exercises are often chosen, such as a squat, bench press, or deadlift. Do a good warm-up. Set your testing weight. Choose a setting that you can repeat eight to twelve times. Start your exercise, try not to take any breaks and keep going until you can no longer continue. Write down the number of repetitions and the weight.
In the pyramid below you can read which percentage corresponds with the number of repetitions you made. To calculate your 1RM (1 repeatable maximum) you can use the following formula:
(100 * your training weight) / the percentage that corresponds with your repetitions