Often, in the wods of CrossFit We find the concept of RM or maximum repetition. If you are not too familiar with this sport yet, you surely do not know what it means and, therefore, you will not get the most out of the session. Nothing happens, we have all encountered at that point. Next, we will explain its meaning, Why it is important to know your RM And how to calculate it. Let's go to it!
RM in Crossfit what does it mean?
Is called RM or maximum repetition in CrossFit to the specific resistance that allows repetition in a specific exercise. Generally, it is usually measured by weight, but you can also talk about RM in cardiovascular exercises, such as running, bike, rowing, gymnastic exercises such as toes to bar, dominated, HSPU, etc. However, getting your RM does not consist of raising more weight, but other variables such as mechanics and consistency have to take into account. These concepts are part of one of the most classic principles of CrossFit. The mechanics, consistency and intensity rule.Mechanics → Consistency → Intensity
The mechanics, consistency and intensity rule
He First step To be able to reach your RM is the mechanics. This has to do with the technique of exercise itself. That is, this term refers to the ability to make a technically correct exercise. This phase is the foundation on which we will work to find our RM, since the Lack of mechanics increases the risk of injury. Once the movement mechanics is controlled, the next step is to test the consistency. The consistency It has to do with maintaining a correct mechanic during several repetitions. If you are able to continue performing an exercise in an appropriate way when you train at higher rhythms and in conditions of fatigue, it means that you are able to maintain consistency. When we have managed to overcome the first two phases we will be able to work, then, on the intensity. As we have mentioned earlier, intensity not only refers to weight, but also to the cardiovascular capacity
How can we measure MRI in different exercises?
➡️ in Lifting exercises, Our RM will be measured in kilograms. Remember that intensity is relative to each person. When it comes to running, bicycle or rowing, MRI will be measured through the cardiovascular capacity of each person, and will be measured in meters, calories, pulsations, etc. According to the objective. ➡️ in gymnastic exercises We will measure the RM depending on the number of maximum repetitions that we will be able to perform without breaking the series. That is, the number of repetitions in UNbroken.
The exercises where it is more common to talk about maximum repetition are those that have to do with hastairs. Therefore, 1rm or 1 maximum repetition It will be the maximum weight that we can raise in a repetition of a certain exercise with the perfect technique. That is, we can perform a perfect execution but we will not be able to perform two repetitions of it. The lower the weight, the more repetitions we can perform. This is how the concepts of 5RM, 6RM, etc., which will be the maximum weight at 5 or 6 repetitions.
Why is it important to know your RM in crossfit?
We all like to measure our strength, but calculate and be aware of our RM has a function. The first of all, and surely the most obvious, is Measure improvement and see our physical evolution. If we do not measure an initial point, we can never know with certainty if we are improving. If we do not know what we are able to lift, we will surely fall into an early stagnation or possibly even injure each other. Second, calculating our RM serves to dose the training load and measure in percentages of the RM. For example, train in an exercise of Back Squat To a medium/high intensity, it would correspond to a relative load of 70% of the RM.
To be able to calculate how many kilograms that percentage corresponds to the first we should do a test to find 100% of our RM. That is, how many kilograms are the maximums that we can lift at a repetition without losing the technique. Once we have that number, we can calculate 70% easily. We can help ourselves with accessories to avoid injuries and get an RM with more high weight. The most common are the lumbar belts to make heavier uprisings and protect that back area.
How can we calculate our RM?
There are two procedures to calculate our RM or maximum repetition. One consists of performing A 1RM test And the other consists of performing A test with several repetitions. People who have previous experience are better to use the 1RM method. Between attempts it is convenient to make broad breaks to avoid fatigue.- Step 1: I take a weight and I can do 2 repetitions → I upload the weight and repeat step 1.
- Step 2: I am only able to make a repetition → This is my RM.
- Step 3: I am not able to repetition → low weight and I repeat step 1.
- Step 1: I can do 4 repetitions → I raise the weight and repeat step 1.
- Step 2: I am able to perform 3 repetitions → That is my 3RM.
- Step 3: I am not able to perform 3 repetitions → under weight and I repeat step 1.
1RM = weight we raise in kg / (1,0278 - (0.0278 x number of repetitions))In a practical example, if we lift 57 kilograms in Back Squat, in a maximum of 3 repetitions, our theoretical 1rm would be:
1RM = 57 / (1,0278 - (0.0278 x 3))
1RM = 60.35 kg. ➡️ To calculate your RM in gymnastic exercises, it would be the number of maximum repetitions you can do without breaking the series. That is, if you are able to make 10 perfect repetitions without stopping pull ups, that number is your RM. ➡️ If you want to calculate your RM in the Assault Bike, you would have to measure how many calories you can burn in, for example, a minute. In this way we can measure the improvement.
What is the difference between RM and PR?
PR comes from English and means Record staff. Often it is usually confused and used in the same context, but they have two different but very related meanings. If our RM is the maximum weight that we can raise at a perfect technique, the Pr o Record staff It is the maximum weight you raised once and you don't know if you will raise again. It does not have to have a perfect technique, but the survey is legal in haleterophilia competitions. Now that you have all the clear concepts, it is time to put them into practice! Remember to protect yourself with all our products to avoid injuries.
