Study guide
Strength, Power, and Speed Testing
CSCS Certified Strength and Conditioning Specialist
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1 Introduction
About the CSCS Exam Structure and Content Breakdown Pass Rates and Scoring How to Use This Guide
2 Exercise Science
Muscular and Neuromuscular Systems Skeletal and Cardiovascular Systems Bioenergetics and Metabolism Biomechanics Physiological Adaptations to Training
3 Sport Psychology & Nutrition
Motivation and Goal Setting Arousal, Anxiety, and Performance Mental Skills and Team Dynamics Macronutrients and Energy Hydration, Timing, and Supplements
4 Exercise Technique
Resistance Training Technique Olympic Lifting Technique Plyometric and Speed Training Flexibility and Warm-up Spotting and Equipment Safety
5 Program Design
Needs Analysis and Training Goals Training Variables Periodization Models Resistance Training Program Design Speed, Agility, and Conditioning Programs
6 Testing, Evaluation & Administration
Pre-Participation Screening Cardiovascular and Body Composition Testing Strength, Power, and Speed Testing Flexibility Assessment Facility Management and Legal Issues
Strength, Power, and Speed Testing
Key Takeaways Explain This Topic AI
1RM testing requires proper warm-up progression: 5-10 reps at 50%, 3-5 at 75%, 2-3 at 85%, then single-rep attempts with 2-4 minute rest.
Prediction equations estimate 1RM from submaximal loads but accuracy decreases above 10 repetitions.
Vertical jump and standing broad jump are primary tests for lower body power; countermovement jump typically produces highest values.
Sprint tests (10, 20, 40 yards) assess acceleration and maximum velocity; use timing gates for accuracy.
Agility tests (pro agility, T-test) measure change of direction ability and should include both left and right leads.
Last updated: January 2026
Quick Answer: 1RM testing follows a warm-up progression (50% x 5-10, 75% x 3-5, 85% x 2-3, then attempts). Power tests include vertical jump (average male: 19-24") and broad jump. Sprint tests measure 10/20/40-yard times, while agility is assessed via pro agility (5-10-5) and T-test. Use electronic timing gates for accuracy.
1-Repetition Maximum (1RM) Testing
The 1RM is the gold standard for assessing maximal muscular strength.
1RM Testing Protocol
- Step Load Reps Rest
- 1. Light warm-up 50% estimated 1RM 5-10 1 min
- 2. Moderate warm-up 75% estimated 1RM 3-5 2 min
- 3. Heavy warm-up 85% estimated 1RM 2-3 2-4 min
- 4. First attempt 90-95% estimated 1RM 1 2-4 min
- 5. Subsequent attempts Add 5-10 lbs (upper) or 10-20 lbs (lower) 1 2-4 min
- 1RM Testing Guidelines
- Determine within 3-5 attempts after warm-up sets
- Increase conservatively: 5-10 lbs for upper body, 10-20 lbs for lower body
- Rest adequately: 2-4 minutes between maximal attempts
- Use proper spotters: Required for all free weight exercises
- Stop if technique breaks down: Ensure valid, safe attempts
- Common 1RM Test Exercises
- Exercise Primary Assessment Spotters Needed
- Back Squat Lower body strength 2-3 spotters or power rack
- Bench Press Upper body push 1-3 spotters
- Power Clean Total body power None (bail protocol)
- Deadlift Posterior chain strength None
- Shoulder Press Overhead push 1-2 spotters
- 1RM Prediction Equations
When direct 1RM testing is not appropriate, prediction equations estimate max strength from submaximal loads.
Commonly Used Prediction Equations
- Equation Formula
- Brzycki 1RM = Weight / (1.0278 - 0.0278 × reps)
- Epley 1RM = Weight × (1 + 0.0333 × reps)
- Lander 1RM = (100 × Weight) / (101.3 - 2.67123 × reps)
- Lombardi 1RM = Weight × reps^0.10
- O'Conner 1RM = Weight × (1 + 0.025 × reps)
- Prediction Equation Accuracy
- Repetitions Accuracy
- 1-5 reps Most accurate (±3-5%)
- 6-10 reps Moderately accurate (±5-10%)
- >10 reps Less accurate (±10-15%)
Important: Prediction equations are less accurate above 10 repetitions. For best results, use a weight the athlete can lift 3-5 times.
%1RM and Repetitions Relationship
- %1RM Approximate Reps
- 100% 1
- 95% 2
- 93% 3
- 90% 4
- 87% 5
- 85% 6
- 83% 7
- 80% 8
- 77% 9
- 75% 10
- 70% 12
- 65% 15
- Power Testing
- Vertical Jump Tests
- Test Type Protocol Measurement
- Static/Squat Jump (SJ) Start from half-squat, no countermovement Peak power without stretch reflex
- Countermovement Jump (CMJ) Quick descent then immediate jump Peak power with stretch reflex
- Approach Jump 1-3 step approach before jumping Sport-specific for volleyball, basketball
- Vertical Jump Protocol
- Mark standing reach - Stand flat-footed, arm extended, mark highest point
- Warm-up - Light jogging, dynamic stretching
- Practice attempts - 2-3 submaximal jumps
- Test attempts - 3 maximal jumps
- Record - Highest jump minus standing reach
- Vertical Jump Normative Data (inches)
- Rating Male Athletes Female Athletes
- Excellent >28 >24
- Above Average 24-28 20-24
- Average 19-24 15-20
- Below Average 14-18 10-14
- Poor <14 <10
- Standing Broad Jump (Horizontal Power)
- Variable Protocol
- Starting Position Toes behind line, feet shoulder-width
- Execution Countermovement, swing arms, jump forward
- Measurement Line to back of closest heel at landing
- Trials 3 attempts, record best
- Broad Jump Normative Data (inches)
- Rating Male Athletes Female Athletes
- Excellent >108 >84
- Above Average 96-108 72-84
- Average 84-96 60-72
- Below Average 72-84 48-60
- Poor <72 <48
- Speed Testing
- Sprint Test Distances and Applications
- Distance Purpose Time (Elite Male)
- 10 yards Acceleration 1.5-1.6 sec
- 20 yards Acceleration + transition 2.8-3.0 sec
- 40 yards Maximum velocity 4.4-4.6 sec
- 60 yards Speed endurance 6.7-7.0 sec
- Sprint Testing Protocol
- Step Procedure
- 1 Dynamic warm-up (5-10 min)
- 2 Sprint technique drills
- 3 2-3 submaximal sprints (50-75% effort)
- 4 Full recovery (2-3 min)
- 5 2-3 maximal test trials
- 6 Full recovery between trials (2-4 min)
- 7 Record best time
- Timing Methods
- Method Accuracy Best Use
- Electronic Timing Gates ±0.001 sec Gold standard
- Laser Timing ±0.001 sec Indoor settings
- Hand Timing ±0.2-0.3 sec Basic assessment
- Video Analysis ±0.03 sec Technique + timing
Note: Hand timing typically adds 0.2-0.3 seconds compared to electronic timing. Do not compare hand-timed results with electronic times.
- Agility Testing
- Pro Agility Test (5-10-5 Shuttle)
- Variable Protocol
- Setup 3 cones, 5 yards apart
- Starting Position Straddle middle cone, 3-point stance
- Execution Sprint 5 yds, touch line, sprint 10 yds, touch line, sprint 5 yds
- Timing Start on athlete movement, stop when crossing middle
- Trials 2 each direction (left lead and right lead)
- Pro Agility Normative Data (seconds)
- Rating Male Athletes Female Athletes
- Excellent <4.0 <4.5
- Above Average 4.0-4.3 4.5-4.8
- Average 4.4-4.6 4.9-5.2
- Below Average 4.7-5.0 5.3-5.6
- Poor >5.0 >5.6
- T-Test (Agility)
- Variable Protocol
- Setup T-shape: 10 yds forward, 5 yds each side
- Starting Position Behind start cone
Execution Sprint forward 10 yds, shuffle left 5 yds, shuffle right 10 yds, shuffle left 5 yds, backpedal 10 yds
- Timing Start on athlete movement, stop when crossing start
- Trials 2 each direction
- T-Test Normative Data (seconds)
- Rating Male Athletes Female Athletes
- Excellent <9.5 <10.5
- Good 9.5-10.5 10.5-11.5
- Average 10.5-11.5 11.5-12.5
- Below Average >11.5 >12.5