Tuesday, September 7, 2010

So you think you are tough?

Cross Country Ski Canada (CCC) has been promoting the use of standardized strength and running tests for a number of years now in an effort to encourage clubs around the country to adopt a common, national, athlete physiological assessment method. I took part in this protocol many years ago when they were originally gathering data. Just like in cycling (as I am sure you know) there are multiple ski specific tests that clubs can run throughout the year (and more specifically in the summer and fall), such as roller ski time trials, uphill running or ski striding or roller skiing, double poling or legs only trials, etc. These field tests are easy to run, as they do not require a sophisticated lab set up or specialized equipment and yet provide specific information that is essential for designing and adapting efficient training programs throughout the year.

The collected testing data has been used to set age/fitness standards. The benchmarks determined and promoted by CCC for these tests are not indicators of World class performances at given ages but rather represent standards that should normally be achieved by athletes at different ages (based on average age per stage of development) if their progression is adequate and on pace to reach international excellence by the time they become T2W athletes (national WC team level).

Simply put, if you are 20-something and you meet the Gold Standard you probably have the right stuff for racing at a national if not international level. Oh boy what a standard!

The benchmarks determined and promoted by CCC for these tests are not indicators of World class performances at given ages but rather represent standards that should normally be achieved by athletes at different ages (based on average age per stage of development) if their progression is adequate and on pace to reach international excellence by the time they become T2W athletes (national WC team level).

Performance for each exercise can reveal areas of strengths and weaknesses when compared with the standard balance for a x-c skier, as well as giving cues to possible muscle imbalances that need to be corrected to avoid injuries.

Think your fit? Give it a try!

Pull up: 30

Sit-ups: 60

Push-ups: 55

Box Jumps: 65

Dips: 60

Female

Pull up: 20

Sit-ups: 60

Push-ups: 45

Box Jumps: 60

Dips: 45

* Edited by Gainni

4 comments:

  1. What age is this the standard for?

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  2. 20-something. I try a few today and I sucked. Sucked more then I did 20-years ago, which sucks too.

    ReplyDelete