STRENGTH TOOLS
BUILT BY COACH J · U.S. OLYMPIAN
FIND YOUR 1-REP MAX
LIFT
UNITS
WEIGHT LIFTED
Total on bar (bar = 45 lbs)
REPS COMPLETED
1-12 reps. Best: 2-6
Enter valid weight and reps (1-12)
ESTIMATED 1-REP MAX
--
POUNDS
FORMULAEPLEY
LIFTSQUAT
ACCURACY--
WORKING WEIGHT
YOUR 1RM
Auto-filled from above
PRESCRIBED %
LOAD THE BAR WITH
--
POUNDS
REP RANGE--
ZONE--
PLATES/SIDE--
FULL % CHART
COACH J'S NOTE
"Track athletes don't max out for fun. We use lighter sets to figure out the limit, then train at the percentage that builds what the event needs. Smart loading beats heavy loading every time."
DUMBBELL WORKING WEIGHT
DB LIFT
UNITS
YOUR DB MAX (PER HAND)
Heaviest DB you can lift for 1 rep, one hand
PRESCRIBED %
GRAB DBs AT
--
POUNDS PER HAND
REP RANGE--
ZONE--
TOTAL LOAD--
🏋️
FULL DB % CHART
COACH J'S NOTE
"Dumbbells build stabilizer muscles that barbells miss. Each arm works independently — no hiding a weak side. Use DBs for accessory work, unilateral strength, and injury prevention."
PLATE LOADER — HOW TO LOAD THE BAR
TARGET WEIGHT
Total weight including bar (45 lbs)
BAR WEIGHT
COMMON LOADS — QUICK REFERENCE
COACH J'S NOTE
"Always use clips. Always re-rack your weights. Loading the bar correctly is part of training discipline."
