The Benefits of 1 Rep Max (1RM) Testing in Kickboxing

At Elemental Kickboxing Leeds, we know that kickboxing demands a powerful combination of strength, speed, endurance, and technical skill. While our kickboxing classes focus heavily on technique, movement, and conditioning, structured strength training plays an important role in supporting performance both in training and competition.

One effective method we use at Elemental Fitness, alongside kickboxing training, is the 1 Rep Max (1RM) test. This test measures the maximum amount of weight a person can lift for one repetition of a specific exercise, such as the bench press, squat, or deadlift. In this blog, we explore the benefits of 1RM testing for kickboxers and how it supports training at Elemental Kickboxing Leeds.

Accurate Assessment of Strength

Benefit:
The 1RM test provides a precise measure of maximal strength, which is essential for kickboxers who need to generate powerful strikes and remain stable under pressure.

Example:
At Elemental Kickboxing Leeds, a squat 1RM helps us assess lower-body strength, directly supporting stronger kicks, improved balance, and better stability when taking or evading strikes during sparring.

Personalised Training Programmes

Benefit:
Knowing your 1RM allows our coaches to design tailored strength training programmes that suit your current ability level. This ensures members train at appropriate intensities, maximising progress while reducing injury risk.

Example:
If a kickboxer at Elemental Kickboxing Leeds has a bench press 1RM of 200 lbs, their programme may include:

• 140–160 lbs (70–80%) to build strength endurance

• 170–190 lbs (85–95%) to develop maximal strength

These ranges are used to complement kickboxing training rather than compete with it.

Improved Explosive Power

Benefit:
Maximal strength is closely linked to explosive power—an essential quality for effective striking and fast movement in kickboxing.

Example:
By testing and progressively training a deadlift 1RM at Elemental Fitness, kickboxers can improve hip drive and core strength, leading to faster kicks, stronger punches, and more explosive movement around the mat.

Enhanced Motivation and Goal Setting

Benefit:
1RM testing provides clear, measurable goals that help keep members motivated and engaged in their training.

Example:
A kickboxer aiming to increase their squat 1RM by 20 lbs over a training cycle can clearly track progress, reinforcing confidence and commitment both in the gym and in kickboxing classes.

Injury Prevention

Benefit:
Understanding strength limits through 1RM testing helps prevent overloading and reduces the risk of injury.

Example:
If a member’s deadlift 1RM is 300 lbs, training loads can be safely managed below this level, helping protect the lower back and ensuring strength work supports, rather than hinders, kickboxing performance.

Practical Application in Kickboxing Training

Benefit:
Incorporating 1RM testing allows us to focus on functional strength that directly transfers into kickboxing performance.

Example:
Upper-body strength measured through the bench press supports stronger punches and improved stability during pad work and sparring at Elemental Kickboxing Leeds.

The 1 Rep Max strength test is a valuable tool for kickboxers training at Elemental Kickboxing Leeds. By providing accurate strength assessments, enabling personalised training programmes, improving explosive power, enhancing motivation, and reducing injury risk, 1RM testing supports long-term development both in and out of the ring.

By combining high-quality kickboxing coaching with structured strength training at Elemental Fitness, we help our members train smarter, build confidence, and perform at their best.