Thursday, July 4, 2002 - Latest News
NSDT Testing Protocol

By: Mike Cavaliere

     

Testing protocols:

 

Recently we did a series of tests at the Canmore Training Centre on some developing senior athletes. While the numbers look to be low, once you read the protocol and attempt to follow it you will find it is a very difficult test…………..but so is our sport.

 

The actual amount of hard work is about 50 minutes over 2 days. 

 

Day 1 - AM

240 pulls on an ergonomic swim bench - work time is about 6 minutes. Our goal for the test is to measure the effectiveness of our strength program using a specific mode. The execution of the test is just like double poling on flat terrain. After a couple of tests we can see how the athlete is improving their strength and which end of the curve is being affected. The chart below represents the number for each 20 pulls.

 

 

Day 1 – PM

Muscular endurance non–specific (as per results posted on skifaster.net)

The test is simple but difficult. Quality is our number one concern, so cheating can mean a wasted effort; this simply helps with quality duplication.

 

Sit Ups – Legs bent and feet being held stable

1 min on

1 min off

1 min on

1 min off then into …

Push ups – upper arm must be parallel to the floor at the lowest point and fully extended at the end of the push.

1 min on

1 min off

1 min on

1 min off then into …

Chin ups – grip is shoulder width apart, palms facing away from your body, knees bent and legs locked together.

1 min on

1 min off

1 min on

1 min off then into …

Dips – These are full body weighted dips done on parallel bars.

1 min on

1 min off

1 min on

1 min off then into …

Box Jump – these are a simple jump onto a box which measures 16” high, and a minimum of ¾ of the foot must come in contact with the platform of the box.

1 min on

1 min off

1 min on

1 min off then into …

Vertical jump – We have the luxury of a jump pad for precise measuring.  Our protocol for this is: hands on the waist, the athlete is allowed to lower themselves to until their quads are parallel to the floor, then jump up.

 

Day 2 - AM

 

3000m – The track we use is gravel, but we have used it consistently for years so while the times are slower, we are able to duplicate the test with little expense.

 

Times taken 3000m test are used to start the uphill time trial; we give the athletes 4 hours rest in between tests, similar to a same day pursuit.  (Even though the format of the pursuit is changing we have stuck with the 4 hour gap)

 

Day 2 – PM

Uphill Time Trial – This is a skating time trial and, as the name implies, it is uphill, about 175 metres of climbing in 4km on a secondary road. We always ensure our athletes use Elpex Roller skis with new wheels.

 

Next week I will discuss why testing is important and what we can gain from the information. 

 

Here are my comments in reply to the discussion board regarding the results previously posted from this test.

Discussion board users should use some discretion with their comments. The intent with skifaster was to help bridge the gaps in geography with shared insight and knowledge about what athletes in different areas do for training within Canada and hopefully around the world. The comments recently were done blindly without knowledge of the protocols.   If you would like to view the results or if you have questions about training or things that happen in our sport please don’t hesitate to e-mail me at:

Mike Cavaliere                                                                                                                               


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