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Canadian Strength Testing Protocol

Fri, Aug  10, 2012 - By Mike Muha

There are a couple different tests out there to test fitness. The first is the Medals Test (you can read about it here: Spring Fitness Assessment and Standardized Fitness Test for Cross Country Skiers. A second is a variation used by Cross Country Canada. NENSA recently used this variation for a National J2 Camp. This test is something you can do as well. You just need a friend and an access to a gym or par course.

Canadian Strength Testing Protocol

In order:

  1. 1 minute: Pull-ups: pronation grip (back of hands facing you); grip wider than shoulder width to allow 900 angle when upper arms are parallel to the ground; legs bent at knee level is allowed but no swinging with the legs allowed during pull-ups; chin must be raised above the bar with each pull-up to score one rep.
  2. 1 minute: Rest
  3. 1 minute: Sit ups: knees bent at 900 and feet anchored; arms crossed in front with hands holding opposite shoulder; elbows must touch knees no further down than 10cm from top of knee to score one rep. ; lower tip of shoulder blades need to touch ground between each rep.
  4. 1 minute: Rest
  5. 1 minute: Push-ups: stand on hands just outside shoulder width; the upper arm must be parallel to the floor at the lowest point and full extension at the highest point; whole body must remain fairly straight through the test.
  6. 1 minute: Rest
  7. 1 minute: Box jumps: feet together top of box at 16 inches (40 cm) off the ground; more than half of feet length must land on the top of the box so there is some pressure applied on the heels.
  8. 1 minute: Rest
  9. 1 minute: Dips: grip and arms motion as with push-ups; arms and feet elevated off the floor.

I could not find it on the Cross Country Canada website, but you can download a copy of the official Canadian Strength Testing Protocol from the NENSA site. The guide has pictures so you can visualize the exercises plus standards per exercise per age group (i.e., expectation on how many reps an athlete at a particular should be able to complete).

Here are the August 5 results from the National J2 Camp Strength Test. Hey, master skiers: How many of these can YOU do? (I know how many I can do, and it's not pretty...)

GIRLS Pull-Ups Sit-Ups Push-Ups Box-Jump s Bench-Dips Total
Alayna Sonnesyn Midwest 10 64 55 54 47 250
Zoe Snow New-England 10 52 38 67 32 219
Mattie Watts Midwest 9 49 37 57 46 216
Sarrissa Lammers Alaska 7 70 39 58 26 214
Racquel Wohlk Midwest 6 57 46 58 34 213
Leah Lange Intermountain 10 49 44 47 32 202
Gretchen Burkholder Rocky-Mountain 6 46 38 61 27 190
Aja Starkey Pacific-Northwest 8 49 44 42 29 188
Lydia Blanchet Alaska 7 41 27 62 37 188
Taelaer McCrerey Rocky-Mountain 4 52 39 48 33 184
Hailey Swirbul Rocky-Mountain 7 46 30 52 30 179
Julia Kern New-England 7 60 36 59 0 176
Vivian Hett Midwest 4 55 32 55 22 176
Abbey Habermehl Rocky-Mountain 1 57 25 55 33 173
Emily Hyde Pacific-Northwest 7 42 22 55 30 170
Katy Bonacci Intermountain 1 52 28 53 30 166
Bria Riggs Far-West 6 40 26 43 29 156
Louisa Austin High-Plains 3 36 27 49 33 154
Katharine Ogden New-England 5 40 32 42 19 148
Evelina Sutro Rocky-Mountain 5 37 20 46 26 144
Nina Armstrong Mid-Atlantic 0 42 21 49 20 132
Sarah Lyle Great-Lakes 0 50 22 35 18 125
Taryn Hunt-Smith Alaska 1 54 27 0 30 114
Tessa Schrupp New-England 1 30 18 33 30 114
Jane Hoefler Alaska 0 56 19 0 26 101
 
BOYS Pull-Ups Sit-Ups Push-Ups Box-Jumps Bench-Dips Total
Cully Brown Rocky-Mountain 23 43 47 62 51 272
Matthew Muffoletto Alaska 16 52 53 66 32 251
Forrest Smith Rocky-Mountain 13 42 50 56 35 222
Ben Grodner Intermountain 15 47 45 59 24 220
Gavin McEwen New-England 14 36 46 58 37 219
Koby Gordon New-England 14 38 40 52 40 212
Karston Hokanson Intermountain 12 30 38 71 36 211
Joel Sawyer Rocky-Mountain 12 46 40 54 35 211
Nick Merritt High-Plains 17 38 34 52 32 207
Peter Holmes Far-West 12 43 39 61 25 204
Ben Hegman New-England 12 42 37 48 40 203
Peter Mallery Mid-Atlantic 8 56 38 60 22 200
Henry Trowbridge Rocky-Mountain 12 45 33 50 35 199
Cole Christman Pacific-Northwest 9 41 34 66 24 192
Dylan Syben Far-West 13 39 34 59 16 187
Jack Elder New-England 8 41 30 65 26 186
Issac Wright New-England 9 36 36 56 31 186
Peter Neal Intermountain 14 45 22 56 19 184
Tanner Ramey Alaska 8 40 37 60 0 161