KAYAKING GYM TEST PROTOCOL
The following gym test protocol is designed to evaluate muscular strength and endurance in specific exercises which are correlated to performance in the sport of kayaking. The entire test should take approximately 2 hours to complete. Maximal strength is assessed via the 1 Repetition Maximum (RM) Test. Strength endurance is assessed via the 2 min test. A summary of all tests to be performed is listed in the table below
1 repetition max | 2 minute test | |||
Absolute (kg) | Relative (%) | Continuous reps | Total Reps | |
Barbell Bench Press | ||||
Barbell Bench Pull | ||||
Pull-ups | ||||
Calculate athlete height (m) and body mass (kg)
1. Athletes must be weighed in lightweight clothing with shoes and accessories removed.
2. Athletes’ height should be measured with shoes off.
General Warm-up
Athletes begin the testing session with a general warm-up of 10 minutes moderate intensity running or ergometer paddling, followed by 5 minutes of dynamic stretching (paying particular attention to the shoulder and spine mobility).
1 Repetition Maximum Test Protocol
1. The athlete should perform a warm-up with a self-selected load that will allow them to complete a minimum of 10 repetitions (approx. 50% of predicted 1RM).
2. Allow a 4 minute rest between each effort.
3. Athlete then selects a weight based on the previous effort which allows them to perform 3-repeptitions (approx. 80% of predicted 1RM).
4. Allow an additional 4 minute rest after this effort.
5. Athlete now increases the weight and begins attempting their 1RM. A series of single attempts should be completed until a failed attempt is recorded. The 1RM is recorded as the heaviest successful attempt. Result is recorded as absolute (kg) and relative (1RM score/body mass)
6. Rest periods should remain at 4 minutes between each single attempt and load increments typically range between 2.5 – 5kg for upper limb exercises. 1RMs should be achieved within 3-4 attempts.
7. Once the 1RM has been completed, allow an additional 4 minute rest period before athletes move to the next exercise.
2 Minute Test Protocol
1. Select the appropriate weight for bench press and bench pull 2 minute test from the table below:
Weight (kg) | |
1RM < 50kg | 25 |
1RM 50 – 80kg | 40 |
1RM > 80kg | 55 |
NOTE: Pull-ups are performed with body weight only.
2. Athletes should perform a warm-up set of 10 repetitions with the competition weight.
3. Allow a 4 minute rest after warm-up.
4. Athlete begins test with first repetition (tester starts watch on first rep). The goal is to perform as many repetitions continuously as possible. Tester counts number of reps completed with appropriate technique. Write down number of continuous reps before first pause.
5. Athlete can pause and rerack the bar as many times as they like in the 2 mins. 6. Test is terminated at 2 minutes. Tester records the total number of completed repetitions.
GENERAL NOTES:
It is essential that the exact same testing procedure is followed at every successive test throughout the training programme. This ensures that the previous testing data/information can be used and compared against future tests. Care must be taken by the test assessors to ensure that tests are performed in a safe and consistent manner.
Full range of movement (exercise dependent) – It is essential that the participant achieves a full range of movement with proficiency for the 1RM lifted to be valid. Assessors need to be consistent when scoring repetitions on each test. For example on bench pull, did the barbell touch the bench? On pull-ups, did the athlete start with full hang and pull their chin above the bar?
Injuries – before conducting any 1RM test, it is vital that the athletes are deemed injury-free. When working with individuals suffering from any medical condition, it is highly-recommended that consent is provided by a medical professional (i.e. doctor).