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Title: Strength Fitness Tests Post by: DBWTim on February 07, 2005, 08:49:10 AM I've been hearing that some teams are using the FCRCC Fitness Test as a part of crew selection this year. I'm curious as to what people are doing in terms of numbers these tests. What's deemed decent, good and outstanding? The following is the strength fitness tests.
Quote from: FCRCC outrigger program fitness testing Each paddler must complete all three exercises. All of the strength exercises are measured as the number of complete lifts in 2:00 minutes. 1. Bench Press: using barbell (all indicated resistance includes weight of bar). Position: lying face up on bench, feet stabilized on floor using slightly wider than shoulder width grip. One repetition is counted from full extension to 10 cm above sternum and back to full extension. If any lift is not completed as described, a warning is given and the next lift must conform or it does not count.
• 45 lbs women[/list:u]2. Bench Pulls: using barbell (all indicated resistance includes weight of bar). Position: lying face down on a raised bench (sufficient to extend arms with barbell below bench) pull the weight up to the bench under your chest and lower it to full extension. If any lift is not completed as described, a warning is given and the next lift must conform or it does not count.
• 35 lbs women [/list:u]3. Chin-ups* If you can not complete 10 or more chin ups in the 2:00 please do lat pull downs Chin up position: grip shoulder width or wider, palms facing away from you. Lift begins from a full (hanging) extension to your chin coming level with the bar and back to full extension. If any lift is not completed as described, a warning is given and the next lift must conform or it does not count.
• Use 70% of your body weight (men and women)[/list:u] In addition to these there is also a aerobic test where you are to run 1600m, as well as time trials in a tandem or an OC1. Title: Strength Fitness Tests Post by: Colossus on March 10, 2005, 12:30:07 PM hmm.. what about steers people? do we have to do that fitness testing? all that standing in the back of the boat is just SO exhausting! 8)
Title: Fitness Testing for Steerspeople Post by: StraightLine on March 10, 2005, 03:00:16 PM Quote from: Colossus hmm.. what about steers people? do we have to do that fitness testing? all that standing in the back of the boat is just SO exhausting! 8) As a fellow steersperson, I think we should do fitness testing. I always participate in our team's time trials. My results may not be the best on the team, but they're pretty good and I like to show everyone that I'm not just along for the ride. It's always fun to watch a paddler try steering for the first time. They discover that it can be a lot of work. Especially if the water conditions are entertaining - Richmond or Nanaimo anyone? StraightLine. Title: Re: Fitness Testing for Steerspeople Post by: Colossus on March 10, 2005, 07:18:38 PM Quote from: StraightLine Quote from: Colossus hmm.. what about steers people? do we have to do that fitness testing? all that standing in the back of the boat is just SO exhausting! 8) As a fellow steersperson, I think we should do fitness testing. I always participate in our team's time trials. My results may not be the best on the team, but they're pretty good and I like to show everyone that I'm not just along for the ride. It's always fun to watch a paddler try steering for the first time. They discover that it can be a lot of work. Especially if the water conditions are entertaining - Richmond or Nanaimo anyone? StraightLine. don't get me wrong. we do runs among other things, and i'm the fastest on the team for the run. i'm an all out athlete (well, i'm on the injured list with only one and a half arms at the moment), and totally agree that a team = EVERYONE on the team. if one person has to do it, so should the rest. i've never experienced richmond or nanaimo.... just false creek's current and boat wakes. |