Stair Climbing

As I mentioned in this week’s fitness article in River Weekly, stair climbing is a great way to improve several aspects of your fitness. It is a great for cardio conditioning, lower body strength, flexibility, and quickness. I’ve put together a few stair workouts that concentrate on these areas.

In doing these workouts, it is important to consider the number of flights of stairs to which you have access (a flight of stairs is about 16-20 steps). If you have access to a number of flights, you can sprint, take a break, sprint again, and so on. If you only have access to a couple of flights, then you’ll have to jog back down to complete the sets (tailor the workout to suit your facility).

Each of these workouts will last upwards of 30 minutes. If you want more, then add more. If you want less or need more rest time, then do what suits you and your fitness needs. Don’t kill yourself, but don’t sell yourself short. You should be sweating, and your legs should be fatigued, if not a little wobbly, after these workouts.

CARDIO STAIR WORKOUT

Warm-up—walk up and back down 10 flights (3-4min)

Stretch—use the stairs to stretch as well (4-5min)

Round 1—Run up 10 flights, every other step at about 75% (1min) & Rest 1min

Round 2—Sprint 5 flights every other step, rest 20sec x4 sets (4-5min)

Round 3—Sprint 3 flights every step, rest 20sec x4 sets (4-5mins)

Round 4—Sprint 10 flights every other step, rest 40sec x4 (6-8min)

Round 5—Sprint 7 flights every step, rest 40sec x4 (6-8min)

Round 6—Sprint 15 flights every other step, rest 1min x3 (6-8min)

Cool down—walk up and back down 5 flights and stretch

STRENGTH/POWER STAIR WORKOUT

Warm-up—walk up and back down 10 flights (3-4min)

Stretch—use the stairs to stretch (4-5min)

Round 1—Run up 10 flights, every other step at about 75% (1min) & Rest 1min

Round 2—Plyo hop up 2 flights every step, Plyo hop up 2 flights every other step, rest 30sec x3 (5-6min)

Round 3—Sprint 10 flights every 2 steps, rest 30sec x4 (5-6min)

Round 4—Side to side lunges every 2 steps 5 flights, rest 30sec x4 (6-7min)

Round 5—1 leg calf raise 15 each leg, rest 20sec x4 (3-4min)

Round 6—Side steps every other step 2 flights each leg, rest 30sec x3 (4-5min)

Round 7—Sprint 10 flights every other step, rest 30sec x4 (5-6min)

Cool down—walk up and back down 5 flights and stretch

FLEXIBILITY STAIR WORKOUT

Warm-up—walk up and back down 10 flights (3-4min)

Stretch—use the stairs to stretch (4-5min)

Round 1—Run up 10 flights, every other step at about 75% (1min) & Rest 1min

Round 2—Sprint 10 flights every 2 steps, rest 30sec x4 (5-6min)

Round 3—Quad stretch, hamstring stretch, calf stretch (use stairs) (3min)

Round 4—Lunge every 2 steps, 2 flights, rest 30sec x4 (8-9min)

Round 5—Quad stretch, hamstring stretch, calf stretch (use stairs) (3min)

Round 6—Sprint 10 flights every 2 steps, rest 30sec x4 (5-6min)

Cool down—walk up and back down 5 flights and stretch

FOOTWORK/QUICKNESS STAIR WORKOUT

Warm-up—walk up and back down 10 flights (3-4min)

Stretch—use the stairs to stretch (4-5min)

Round 1—Run up 10 flights, every other step at about 75% (1min) & Rest 1min

Round 2—Sprint 2 flights up and back down every step, rest 20sec x4 (5-6min)

Round 3—Sprint 2 flights both feet on a step (switch feet on the 2^nd flight), rest 30sec x4 (5-6min)

Round 4—Skaters 4 flights, rest 30sec x4 (5-6min)

Round 5—Quick side steps 2 flights up and back down both feet on each step (switch sides on the 2^nd flight), rest 30sec x4 (5-6min)

Round 6—Sprint 10 flights every other step, rest 40sec x4 (5-6min)

Round 7—Sprint 2 flights up and back down every step, rest 20sec x4 (5-6min)

Cool down—walk up and back down 5 flights and stretch

Happy training! 

Deadlift Variations

To round out the “big three,” here are some deadlift variations:

Conventional deadlift—The conventional deadlift is one using a barbell and lifting from the floor up, with a standard, shoulder-width stance.

Romanian deadlift—This variation begins from the top of the lift (so actually it is not technically a deadlift) and incorporates a stretch reflex, putting more emphasis on the hamstrings and glutes. Begin from the top of the deadlift, knees unlocked. Bend at the hip, keeping the back straight, and then extend the hips to lockout (you’ll feel a stretch in your hamstrings).

Sumo deadlift—In this variation, the legs are spread far apart, as if mimicking a sumo stance, and the bar is griped inside the legs. Utilizing this stance, the emphasis is put on the legs rather than the back.

Beyond Range/Deficit deadlift—This is a deadlift done on an elevated surface, so that you are pulling through a greater range of motion.

Suitcase deadlift—Dumbbells or kettle bells are used in this variation. The weight is held at the side and a deadlift is preformed. These can also be done with one arm.

Trap bar deadlift—This variation is also called a trap bar squat. Basically it is a deadlift/squat combo using a trap bar.

One leg deadlift—Using a dumbbell or kettle bell in one hand, stand on the opposite foot. The movement is like a Romanian deadlift in that it starts from the top. Bend at the hips and lower the weight to the grounded foot (deadlift form).

Rack pulls—This is a deadlift with the weight elevated on a rack or box. It is used to improve the ending phase of the deadlift.



**A note on variations. In all exercises, variations are only limited to an athlete’s imagination and what the body can do without getting hurt. If you’re a person who gets bored with routine, try these exercises with different equipment, different stances, combinations of equipment and/or stances, etc. Just remember that you should practice proper form in all lifts.

Bench Press Variations

In profiling the bench press, in this week’s issue of River Weekly, I mentioned a couple variations of the exercise. I’d like to give a few more variations here. These are good for hitting different points of the muscle as well as making your workouts a little more interesting.

Changing Angles:
Incline bench press—A bench press done on an inclined bench. You can usually set the incline to different angles. With the inclined bench, you hit the upper chest (clavicular portion of the pecs) more.

Decline bench press—Bench press done on a declined bench. At a decline, the bench press focuses in on the lower part of the chest.

Changing Grip:
Wide grip bench press—This variation is done with a wider than normal grip. You’ll feel this one in the outside part of the chest and the deltoids.

Close grip bench press—As the name says, it’s a bench press with a close grip, used to hit the triceps more.

Reverse grip bench press—This variation can be tough on your wrists, so strap up if needed. It utilized an underhanded grip to hit the triceps.

*You can change both grip and angle as well (i.e. wide grip incline press).

Changing Equipment:
Dumbbell bench—A bench press done with dumbbells.

Kettle bell bench—This one is done with kettle bells.

Smith machine press—Bench done on the Smith machine.

Unilateral press—This is a bench press without the bench, but on a unilateral machine while standing up. Because there is no bench, there is less stability.

Cable press—Using the cables, you can bench press or unilateral press.

Floor bench—Doing the bench on the floor restricts your motion, so you are working from the sticking point (the point where most lifters get “stuck” in their bench press motion) and you don’t get to bounce the bar off your chest.

Chain bench—This is a bench with a chain wrapped around a barbell. As you are pressing, more of the chain is used and the weight gets heavier. This is a great variation for getting through your sticking point.

Elastic band bench—This is the same concept as the chain bench, but with elastic bands.

Chaos bench—There’s a lot going on in this one. It’s an elastic band bench with kettle bells or dumbbells.

*You can also change equipment and grip, equipment and angle, and equipment, grip and angle (i.e. kettle bell incline bench, close/hammer dumbbell bench, incline wide grip smith bench).

Changing movement & misc:
Alternating dumbbell—One dumbbell is pressed, while the other is poised at the bottom of the press. Lower the pressed dumbbell and then press the other. This variation keeps the poised arm engaged, while focusing the attention to the movement of the single pressing arm.

One arm bench press—This is the same concept at the alternating bench, but you only work one arm at a time.

Towel/Board bench—This incorporates the same concept as the floor bench, but a towel or board is placed on the chest. The weight is lowered only to the towel and then pressed.

Half-way bench—The weight is lowered and then only pressed half-way up. This is used to work on the first part of the bench and speed.

3 part bench—This variation is usually done with high repetitions (15, 18, 21, etc). In the first phase, you do reps, let’s say 5, in the half-way variation, then you do 5 more reps as if there was a towel on your chest, and finally you do 5 regular reps. It’s a great burnout exercise.

Strip bench—This is another great burnout exercise. The barbell is stacked with small plates (i.e. 2.5lbs, 5lbs, 10lbs). You do a set to failure, then strip off weights from either side of the barbell, do another set to fail, strip again, and so on, for a total of anywhere from 5-10 sets.


That’s all I have for now. If you would like to comment or add to the list, feel free to do so. Happy training!

Squat Variations

In last week’s fitness article, in River Weekly, I profiled the squat. Here are some variations of the squat:

Back squat—Hold the bar on the back at the base of the neck or across the trapezius. Holding the bar in a lower position creates a lever advantage, while holding it in a higher position produces a posture closer to that of the clean and jerk. These variations are called low bar and high bar, respectively. Bend through the knees, pushing the hips back in a sitting position, until you are parallel, and then return to the standing position.

Front squat—The weight (usually a barbell) is held in front of the body across the clavicles and deltoids in either a clean grip, as is used in weightlifting, or with the arms crossed and hands placed on top of the barbell.

Zercher squat—In this variation, the bar is held in the crooks of the arms, on the inside of the elbow. You rarely see this variation performed. More often, the front squat is done for the same benefits.

Box squat—At the bottom of the squat motion, the squatter sits on a box or bench before rising again. The box squat is used to train the squat and develop proper squatting form. Pausing on the box also creates additional stimulus in the hips and glutes. Some people believe this form of isometric training allows for greater gains in the squat compared to a traditional Olympic style squat, while others contend that the increased spinal loading creates more opportunity for injury.

Hack squat—The barbell is held in the hands just behind the knees. The lifter can also prop the heels on a board to alter the angle of the squat. This is also called a rear deadlift.
Overhead squat—The barbell is held overhead in a wide-arm snatch grip. This variation is a good one for engaging the core and for improving balance.

Split squat—This variation is very much like the lunge. The non-lifting leg rests behind the lifting leg.

Bulgarian squat—This variation is like a split squat, but the foot of the non-lifting leg is rested on a knee-high platform behind the lifter.

Belt squat/Kettle bell squat/Dumbbell squat—The squat can be done with a variety of equipment. You can use the dip belt and attach weight to it, or you can hole kettle bells or dumbbells in the various positions mentioned above.

Sissy squat—In this variation, the heels are lifted off the ground and the torso remains flat while the lifter leans backwards (almost as if you were doing the limbo under something). This can be done holding a dumbbell or with a plate held on the chest and one arm holding onto a chair or beam for support.

Smith squat—Squats using the Smith Machine. Using the Smith Machine the lifter can change stances without worrying about the weight/imbalance of the barbell throwing him off balance. The lifter can also up the weight used.

Trap bar squat—This is a variation in which a trap bar is held with hands at the sides. It is also called a trap bar deadlift.

Bodyweight squat—This is done with no weights for high repetitions.

Face the wall squat— This variation can be performed with or without weights. Toes, knees and nose line up almost touching the wall. Advanced forms include shoeless, wrists crossed behind the back, and fists in front of forehead, all performed with toes and knees closed and touching the wall. It is primarily to strengthen the vertebrae tissues.

Hindu squat—This is another bodyweight squat. The heels are raised and body weight is placed on the toes during the squat motion. The knees track far past the toes in an almost swooping motion.

Jump squat—This is done in the back squat position. It is a plyometric exercise in which the squatter jumps off the floor at the top of the lift.

Pistol squat/Single leg squat—This is a bodyweight squat done on one leg to full depth, while the other leg is extended off the floor. You can use dumbbells or kettle bells for resistance.