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61 Average Rep Increase in Squat Test

O+ Articles

61 Average Rep Increase in Squat Test

We did a test with six athletes from NOX Training in Riverside, CA. We had the athletes do a tough squat workout without Oxygen Plus (formerly Oxygen Factor), and then we had them repeat the workout again 1 week later, but this time using Oxygen Plus.

All of the athletes participating in the test had been doing CrossFit type training for at least several months and two of the athletes were elite level CrossFit competitors.

Average rep increase before failure: 61%

Here’s the workout:

  • 500m Row (at 2 min pace or below)
  • 1 min rest
  • 10 Squats using 40% of 1 Rep Max Weight
  • 2 min rest
  • 10 Squats using 50% of 1 Rep Max Weight
  • 2 min rest
  • 8 Squats using 60% of 1 Rep Max Weight
  • 2 min rest
  • SQUATS TO FAILURE using 80% of 1 Rep Max Weight

We basically took the athletes to a point where lactic acid muscle fatigue would normally be a significant factor and then we had them squat a heavy weight to failure.

Here’s how Oxygen Plus was incorporated into the 2nd workout:

  • 10 shots of Oxygen Plus
  • 500m Row (at 2 min pace or below)
  • 1 min rest + 5 shots of Oxygen Plus
  • 10 Squats using 40% of 1 Rep Max Weight
  • 2 min rest + 5 shots of Oxygen Plus
  • 10 Squats using 50% of 1 Rep Max Weight
  • 2 min rest + 5 shots of Oxygen Plus
  • 8 Squats using 60% of 1 Rep Max Weight
  • 2 min rest + 5 shots of Oxygen Plus
  • SQUATS TO FAILURE using 80% of 1 Rep Max Weight

Here are the rep increases by athlete:

  • ATHLETE 1: 17% REP INCREASE
  • ATHLETE 2: 33% REP INCREASE
  • ATHLETE 3: 50% REP INCREASE
  • ATHLETE 4: 67% REP INCREASE
  • ATHLETE 5: 100% REP INCREASE
  • ATHLETE 6: 100% REP INCREASE

Important Notes:

  • ATHLETE 2 lost control of the bar so she had to stop before reaching muscle failure.
  • ATHLETE 3 & 6 were the elite level competitors

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