2016 Strength Testing Results                            
Rank
Boys
Girls
Name
Points
Name
Points
First
 
 
 
 
Second
 
 
 
 
Third
 
 
 
 
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Ice Age Nordic Ski Club
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                                                          DON'S STRENGTH CHALLENGE

Standards                                   Pushups         Pushups         Hover               Situps               Situps            Dips             Dips
                                                  1st minute        2nd min.        2:00 max        1st minute        2nd min        1st min        2nd min.
BOY'S                                                               
GOLD goals                                      55                     35                 2:00                  50                       35                 70                    50
SILVER goals                                   45                     37                 1:45                  38                        25                 60                   40
BRONZE goals                                 37                     20                 1:30                  30                        20                 50                   35
Minimum level                                 30                    15                  1:30                  25                        18                 35                   35
Team records                                  62                    39                  2:00                 84                         70                85                    67
GIRLS'S                                                               
GOLD goals                                      40                     30                  2:00                 45                         30                  45                 40
SILVER goals                                   32                     25                  1:45                 35                         25                  35                  35
BRONZE goals                                 25                     20                  1:30                 25                         20                  30                  25
Minimum level                                 20                    12                   1:30                 20                         15                  25                  25
Team records                                  65                    49                   2:00                 58                         40                  69                  61


The above standards are based on the Olympic Developmental team’s “Medal Testing”. They included a few other tests that we used
to do the first few days of practice, but we have omitted them to simplify your home program and testing.

It is important to take the time to do the exercises at lleast 3 x a week. You know the routine. Have your parents or brother hold your
Feet for the pushups and help with timing. Do dips on a chair, bench, stairs or a fireplace hearth.

There is a minute rest between each set of exercises. Practice is that way because you will be tested that way.