Repetition Maximum Testing: Single Leg (SL) Calf Raise

To test your 1RM (one-rep max) for a single-leg calf raise, you will need access to a calf raise machine or a Smith machine with a calf raise block. Here are the steps to follow:

1. Warm up: Before starting your testing, make sure to warm up your calf muscles thoroughly. You can do this by performing some light cardio exercises or by performing a few sets of calf raises with a moderate weight.
2. Select the weight: Once you are warmed up, start with a weight that you can easily lift for 10-12 repetitions. This will be your starting weight.
3. Perform sets: Perform a set of 10-12 reps with your starting weight. Rest for a minute or two and then increase the weight by 10-20 pounds and perform another set of 10-12 reps. Continue increasing the weight in small increments until you can no longer perform 10-12 reps with good form.
4. Rest: Once you have reached the point where you can no longer perform 10-12 reps with good form, rest for 3-5 minutes.
5. Test: After the rest, try to lift the heaviest weight you can for one repetition. This will be your 1RM.
6. Cool down: After you have tested your 1RM, make sure to cool down your calf muscles with some light stretching or foam rolling.

Note: It's essential to have a spotter when testing your 1RM to ensure your safety.

Normative data for the single-leg calf raise 1RM strength test can vary depending on factors such as age, sex, and training status. However, here are some general guidelines based on the average 1RM strength levels for the calf raise exercise for healthy adults:

• Men: The average 1RM strength for a single-leg calf raise for men is around 1.5 times their body weight.
• Women: The average 1RM strength for a single-leg calf raise for women is around 1.25 times their body weight.

References:

1. American Council on Exercise. (2014). ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals. American Council on Exercise.
2. Baechle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning (3rd ed.). Human Kinetics.
3. Brown, L. E., Weir, J. P., & ASEP Procedures Committee. (2008). ASEP Procedures Recommendation I: Accurate Assessment of Muscular Strength and Power. Journal of Exercise Physiology Online, 11(4), 1-21.