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!