Calling all MNC Masters! We are pulling another workout from the REG (Regional Elite Group) camp and US Ski Team testing criteria…but don’t be intimidated by these organizations and names! This is the Canadian Strength Test, an endeavor which is humbling for even the most athletic and surly Junior racer who has been hitting the gym all year.
Masters really need to focus on some strength training, both for injury-prevention as well as power and stability in ski technique. While most fear strength because it could LEAD to injury, the opposite is often the case if the strength is carried out correctly. Take note that some of the exercises in this test are dated, therefore we take the info from the test to identify weak areas and then use more modern exercises as corrective measures.
This test only takes 10 minutes, AND you can choose to omit parts of it should you choose. The test should begin with a good 15-minute (or longer) warmup of jogging or biking, followed by some dynamic stretches and movements of both upper and lower body. Easy suggestions are jumping-jacks, inchworm-style walkouts, and other track-and-field-based mobility exercises.
The test itself? Colin Rodgers demonstrates below in a video. The general layout:
-1 minute on/1 minute rest
-As many *clean* reps of each exercise that you can do
-Multiply your pull-ups by 3, and add your other scores together
Interested in giving it a go? Contact Coach Adam to take advantage of the MNC Center of Excellence (aka Adam’s backyard gym where the Juniors did the test). The MNC Center of Excellence features a totally partner-free system with weighted sit-up station to avoid another person having to hold feet. It features a free-standing pullup bar, a 16″ regulation box, and all the fresh air an outdoor gym needs!
Coach Adam will be in quarantine starting Thursday afternoon (following a COVID-test a pre-Mountain Camp) but MNC members should feel free to contact and stop by to use the equipment: it will be kept outside and in ready-to-go status along with a cleaning solvent…just bring a rag to wipe down the gear with once your test is over!
Alternatively, feel free to omit certain exercises, and then keep track of how you may improve on specific ones!
What we don’t recommend outside the test are elbows-out pushups (we prefer tricep pushups, displayed in this video at 1:57) and full sit-ups (we prefer planks and core that keeps the spine off the ground).
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