A Novel Approach to Predicting 3RM Using Velocity-Based Measurement

[Purpose] The purpose of this study was to identify the minimum mean concentric velocity necessary for the successful completion of repetitions in the back squat and bench press. [Subjects] Participants were 7 Division 1 Track and Field throwers, 5 females and 2 males, and performed 3RM testing at 90% of their 1RM in both the back squat and bench press, for which the mean concentric velocity of the bar was recorded. [Results] A strong negative correlation (r = -0.99) was determined between mean concentric velocity in the back squat and %1RM and a similarly strong negative correlation (r = -0.97) was determined between mean concentric velocity in the bench press and %1RM. Additionally, the lowest mean concentric velocity for repetitions in the back squat was 0.25 m/s and the lowest mean concentric velocity for repetitions in the bench press was 0.12 m/s. [Conclusion] To potentially reduce the risk of injury and fatigue leading to overtraining, the strength and conditioning professional should be aware of the respective velocities necessary for the successful completion of repetitions in the back squat and bench press so as to avoid taking an athlete to absolute failure