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Strength Testing
This camp uses the Cross Country Canada's Strength Testing Protocol.
Duration: 1 min on, 1 min off, start to finish
Sequence: must be in the following order:
1- Pull-ups: pronation grip (back of hands facing you); grip wider than shoulder width to allow 90 degree 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- Sit ups: knees bent at 90 degrees 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.
3- 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.
4- 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
5- Dips: grip and arms motion as with push-ups; arms and feet elevated off the floor.
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Take a break during a workout?
Good morning Andy,
after the good success with my first question and Ski Post / experts excellent advice, please allow me another question: When doing those really long rollerski workouts in the summer (for me this is 2 hrs and more), I sometimes get the impression, a break would do me good, i.e. stop your watch, sit down on that nice bench, relax for 5 or 10 minutes, bend and flex muscles - and then go off again. So far, I have chosen to not follow this incliniation, because those workouts are about endurance and resistance against fatigue, but maybe a short break isn't that negative at all. I know that cycling pros, when in training camp tend to stop at a cafe every so often, have a quick coffee and then continue riding. So what's Ski Post's experts' stance in this question? Would love to read your feedback, if it's not too stupid a question.
Best wishes from Germany,
H
Like most aspects of training there is not always a simple or a direct answer to your question. First, you need to determine the desired benefit of the workout. To state it simply, long over-distance training is utilized to develop a strong aerobic foundation and to train the body to utilize increasing levels of free fatty acids as fuel for exercise which spares glycogen stores. This, in addition to the increase of mitochondria, capillary density, oxygen respiration, ATP production and aerobic enzymes within the muscles are the primary physiological benefits from long training. Additional benefits also include development of muscular endurance, fatigue resistance, and neuromuscular function to maintain high quality movements and power outputs for long durations.
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Product Focus
Bliz Proflip 
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National Nordic Foundation's
Pillar Projects Supported Camps
this week
J2, SWEUSA, DACHOBER
Click on images to see more.
3rd annual National J2 Talent Camp Craftsbury, VT
SWEUSA women's camp is taking place in Sweden.
DACHOBER men's camp Dachstein, AUS & Oberhof, GER
Click on images to see more.
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Boulder Mountain Tour
& National Masters
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Summer Training Programs and Camps
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Lake Superior Ski Club's Master Training Group
Lake Superior Ski Club offers a variety of options for Masters Skiers in the Duluth MN area. Starting in October and running until the Birkie. We are here to make you a better skier, whether it is to keep up with your friends or qualify for the Elite wave of the Birkie let us help you achieve your goals. More info here
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Training Camps for Everyone
From a 7-year-old junior skier to a 65-year-old master skier, CXC offers a variety of camp opportunities this summer to help cross-country skiers across the Midwest, Great Lakes and beyond to reach their full potential.
Limited rollerski equipment is available upon request. August camps will be held at the CXC Training Center (Telemark Resort, Cable, WI) alongside of CXC Team. Camp registration includes CXC membership.
Enter DISCOUNT CODE 'save20' and receive $20 off your camp registration if you're a member of one the following ski clubs:
SISU, Peak Nordic Ski Club, Lake Superior Ski Club, F.A.S.T. Performance Training, Copper Country Ski Tigers, St. Croix Valley Ski Club |
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Haig Glacier -Summer XC Ski Camp
August 27th- Sept 3rd
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Green Mountain Valley School
XC Summer Camps & Training
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Sisu Skiers Summer Training
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Summer Training Programs and Camps
Does you have a summer programs you wish to promote?
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Nordic Job Openings
Co-Head Nordic Coach - Mounds View High School Arden Hills,MN Ability and passion for teaching nordic techniques and racing strategies to beginning through advanced high school skiers
Strong wax knowledge Reliable, communicative, flexible, collaborative and fun! Email resume and cover letter to ahgentry@gmail.com |
About SkiPost
Cross-Country skiing's community lodge. Where knowledge and stories are shared. The goal of SkiPost is to make the sport of Cross-Country skiing easier and more enjoyable for all who choose to participate. If you have questions on Cross-Country Skiing email us weanswer@SkiPost.com and visit SkiPost.com
Enjoy Winter,
Andrew Gerlach
Director/Editor- SkiPost
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Bliz Active Eyewear
Finally in the US, email endure@endurance-enterprises.com
to find or become a dealer
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SalomonNordic on Facebook |
SkiErg |
OneWay |
Ski West Yellowstone |
Bjorn Daehlie |
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Support Tomorrow's Nordic Stars Today
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 | Bliz Active Eyewear
Finally available in the US |
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OneWay |
SkiErg |
Ski West Yellowstone |
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Nordic Town USA.
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Spoil Yourself with
Start Poles
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Bjorn Daehlie |
| | Support Tomorrow's Stars Today Donate To The NNF |
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SalomonNordic on Facebook |
| | The one gift you receive at birth is time. You'll never have more than you have today. Find the Time. |
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| | Download pdf catalog here |
Bliz Active Eyewear
Finally in the US, email endure@endurance-enterprises.com
to find or become a dealer
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