Stair Climbing Traing

WESTPAC STAIR CLIMB 2010 – Choosing your training plan Beginner: The Finisher This program is for those with a low fitness base. You may already walk a couple of times a week, go to the gym occasionally or simply remain active through your work environment. Getting to the top is your goal and you’re ready to give it a go! Note: This program is NOT recommended for completely inactive people.

Intermediate: The Challenger This program is for those with a good to great fitness base. You may regularly attend a gym and participate in resistance training, cardiovascular exercise (treadmill, bike, rower etc) and/or group fitness classes. You should be capable of jogging/running for at least 20 minutes. You may have done a couple of fun runs/rides etc. You’re ready to step up, know how to push yourself and hungry for the challenge.

Advanced: The Hardcore This program is for those with an excellent to elite fitness base. You may be a high end fitness enthusiast or a competitive athlete e.g. rower, runner, cyclist. You train 5-7 times per week including resistance training, high intensity cardiovascular exercise and you may find yourself competing in events of some nature at least once a month. You have a high tolerance to pain and love to train really really HARD!

Stair climbing info:  Train using a stair case with the designated amount of steps – Beginner: 50-100 steps / Intermediate: 100-200 steps / Advanced: 200+ steps  For best results, take TWO steps at a time – This allows you to cover more ground in less time  If railing is available… USE IT – it takes a small amount of weight off the legs resulting in better overall stamina  When running becomes too difficult, don’t be afraid to walk - you can still cover good ground with a solid walking pace  Your mind will want you to stop before your legs & lungs- TAKE CONTROL; stair climbing can build a mental strength unlike any other!  Avoid stair climbing in consecutive days as the legs and lungs need time to recover

Created by Adam Ryan September 2010

BEGINNER: 5 week stair climbing program For stair climbing workouts use a stair case with 50-100 steps Week 1 Session

Mon 6th Stair climbing

Description

3 x 3 with 60 secs rest between sets

Week 2


Session Description


Week 3


Session Description


Week 4


Session Description


Week 5

Mon 4th Rest

Session

Description

Tues 7th Rest

Wed 8th Gym

Thurs 9th Rest

Fri 10th Rest

Refer to additional program

Tues 14th Rest

Wed 15th Gym

Wed 22nd Gym

Thurs 16th Rest

Wed 29th Gym

Thurs 23rd Rest

Wed 6th Rest

Sat 18th Rest

Fri 24th Stair climbing

Sun 19th Long distance Cycle or walk for 3045 minutes

Sat 25th Rest

Sun 26th Rest

Sat 2nd Rest

Sun 3rd Long distance


Thurs 30th Rest


Tues 5th Stair climbing

Fri 17th Stair climbing 3 x 4 with 60 secs rest between sets


Tues 28th Rest

Sun 12th Rest



Tues 21st Rest

Sat 11th Stair climbing

Fri 1st Stair climbing 3 x 6 with 60 secs rest between sets

Thurs 7th Rest

Fri 8th Westpac Stair Climb

Cycle or walk for 3045 minutes

Sat 9th Rest & recover


Note: This program is a guide for you to follow. If certain days don’t work for you then change them according to your lifestyle.


Sun 10th Plan your next event!

BEGINNER: Gym Program Note: Please consult a certified exercise professional before starting this program.

Exercise

Week 1

Week 2

Week 3

Week 4

Stair Master (Machine)

4-8 minutes

6-10 minutes

8-12 minutes

10-14 minutes

Leg Press

1 x 20-25

Seated Rows

1 x 15-20

2 x 20-25

2 x 20-25

3 x 20-25

Rest 30-60sec between sets



2 x 15-20

2 x 15-20

3 x 15-20




Step Ups

2 x 30sec

2 x 45sec

2 x 60sec

3 x 60sec

- The step should be the same height





1 x 10-15 each arm

2 x 10-15 each arm

2 x 10-15 each arm

3 x 10-15 each arm




as your knee

Alternating Cable Rows

Calf Raise

2 x 15-20

2 x 15-20

3 x 15-20




2 x 30sec

2 x 45sec

2 x 60sec

2 x 60sec





L & R Side Plank/Bridge

2 x 30sec

2 x 45sec

2 x 60sec

2 x 60sec

Cool Down & Stretch

Hold stretch for 20-30sec




DB Arm Swings

1 x 15-20

Considerations  Choose the right weight. Your trainer should be able to determine the ideal amount of weight to challenge you without causing injury.  The tempo when lifting should be smooth and consistent  Avoid pausing during repetitions to keep the heart rate up  Ideally (if your body allows) it’s recommended that you complete resistance training twice a week. Note: NOT in consecutive days as muscles need 48-72 hours to repair  If its too hard or too easy, have your trainer adjust your program accordingly  Try using the stair master at the end of your workout instead of at the beginning – this will be a great test of strength & endurance


INTERMEDIATE: 5 week stair climbing program For stair climbing workouts use a stair case with 100-200 steps Week 1 Session


Description


Week 2


Session Description


Week 3


Session Description


Week 4


Session Description


Week 5

Mon 4th Rest

Session

Description

Tues 7th Rest

Wed 8th Gym

Thurs 9th Rest


Tues 14th Rest

Wed 15th Gym

Tues 28th Cycle or spin 45 min


Wed 22nd Gym

Thurs 16th Rest

Thurs 23rd Rest


Wed 29th Gym

Thurs 30th Rest


Wed 6th Rest

Sat 11th Rest

Sun 12th Rest


Sat 18th Gym

Sun 19th Long distance



Cycle or jog for 30-45 minutes


Sat 25th Gym

Sun 26th Rest



Fri 1st Stair climbing

Sat 2nd Gym

Sun 3rd Long distance









Tues 21st Cycle or spin 45 min


Thurs 7th Rest




INTERMEDIATE: Gym Program Note: Please consult a certified exercise professional before starting this program.

Exercise

Week 1

Week 2

Week 3

Week 4

Rower

1500m Record time 4-6 minutes




Stair Master 60sec easy/60sec Hard

Squats

Seated Rows

2 x 20-25

2 x 15-20

2 x 20-25

3 x 20-25

3 x 20-25




2 x 15-20

3 x 15-20

3 x 15-20




Step Ups

2 x 45sec

3 x 45sec

3 x 60sec

3 x 60sec

- The step should be the same height





2 x 10-15 each arm

2 x 10-15 each arm

3 x 10-15 each arm

3 x 10-15 each arm





as your knee


Calf Raise

2 x 15-20

2 x 15-20

3 x 15-20

3 x 15-20





2 x 45sec

3 x 45sec

3 x 60sec

3 x 60sec






2 x 45sec

2 x 60sec

2 x 60sec

3 x 60sec

Cool Down & Stretch





DB Arm Swings

Considerations  Choose the right weight. Your trainer should be able to determine the ideal amount of weight to challenge you without causing injury.  The tempo when lifting should be smooth and consistent  Avoid pausing during repetitions to keep the heart rate up  Do NOT complete resistance training in consecutive days as muscles need 48-72 hours to repair  If its too hard or too easy, have your trainer adjust your program accordingly  Try using the stair master at the end of your workout instead of at the beginning – this will be a great test of strength & endurance


ADVANCED: 5 week stair climbing program For stair climbing workouts use a stair case with 200+ steps Week 1


Tues 7th Gym

Wed 8th Cycle or spin

Thurs 9th Gym


Description



45 mins



Week 2


Tues 14th Gym


Thurs 16th Rest


Sat 18th Gym


Description



45 mins




Week 3


Tues 21st Gym

Wed 22nd Cycle or spin


Sat 25th Gym

Sun 26th Rest

Description



45 mins



Week 4


Tues 28th Gym


Thurs 30th Gym

Fri 1st Stair climbing

Sat 2nd Long distance

Sun 3rd Gym

Description



45 mins





Week 5

Mon 4th Rest


Wed 6th Rest

Thurs 7th Rest




Session

Session

Session

Session

Session

Description

Thurs 23rd Rest

Sat 11th Rest






ADVANCED: Gym Program Note: Please consult a certified exercise professional before starting this program.

Exercise

Week 1

Week 2

Week 3

Week 4

Rower

3 x500m Record time 4-6 minutes

3 x 500m Record time 6-8 minutes



Stair Master 45sec easy/60sec Hard

Squats

1 x 20-25

2 x 20-25

2 x 20-25

3 x 20-25


plus 20 squat jumps after each set




Seated Rows

1 x 15-20

2 x 15-20

2 x 15-20

3 x 15-20


plus 10 push ups after each set




Step Ups

1 x 45sec

2 x 45sec

2 x 60sec

3 x 60sec


Plus 20 split jumps after each set




2 x 10-15 each arm

2 x 10-15 each arm

3 x 10-15 each arm

3 x 10-15 each arm





- The step should be the same height as your knee


Calf Raise

2 x 15-20

2 x 15-20

3 x 15-20

3 x 15-20





2 x 45sec

3 x 45sec

3 x 60sec

3 x 60sec






2 x 45sec

2 x 60sec

2 x 60sec

3 x 60sec

Cool Down & Stretch





DB Arm Swings

Considerations  Choose the right weight. Your trainer should be able to determine the ideal amount of weight to challenge you without causing injury.  The tempo when lifting should be smooth and consistent  Avoid pausing during repetitions as you want to keep the heart rate up  Do NOT complete resistance training in consecutive days as muscles need 48-72 hours to repair  If its too hard or too easy, have your trainer adjust your program accordingly  Try using the stair master at the end of your workout instead of at the beginning – this will be a great test of strength & endurance


Stair Climbing Traing

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