EUREKA TOWER CLIMB SUNDAY 15 NOVEMBER 2015 1642 Steps, 88 Floors, 300m Vertical STAIR CLIMBING INFORMATION: With the training program that follows, use a stair case with the designated amount of steps that matches your climbing ability. As you progress with your training there is no issue with increasing your level: BEGINNER: 50-100 steps INTERMEDIATE: 100-200 steps ADVANCED: 200+ steps When climbing and training take TWO steps at a time as this makes you as efficient as possible. The Eureka stairwell has a railing so when training, if a railing is available, USE IT as 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 as you can still cover good ground with a solid walking pace. Creating a RHYTHM is the key. Stay mentally strong. TAKE CONTROL as stair climbing can build a mental strength unlike any other sport. STRENGTH PROGRAM CONSIDERATIONS: Choose the right weight. Your trainer should be able to determine the ideal 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 your heart rate up. If it s too hard or too easy, have your trainer adjust your program accordingly. The following 6 Week is designed to commence on Monday 5th October 2014. It is however a guide and if certain days don t work for you then change them according to your lifestyle. If you have any difficulties with this program then we recommend that you consult a certified exercise professional for further guidance. Page 1
Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Stepper, VersaClimber or Incline Treadmill 4 x 5mins Aerobic Training Training Aerobic Training Week 2 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 5 x 5mins Aerobic Training Training Aerobic Training Page 2
Week 3 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 6 x 5mins Aerobic Training Training Aerobic Training Week 4 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 6 x 6mins Aerobic Training Training Aerobic Training Page 3
Week 5 Day 29 Day 30 Day 31 Day 32 Day 33 Day 34 Day 35 Stepper,VersaClimber 6 x 7mins Aerobic Training Training Aerobic Training Week 6 Day 36 Day 37 Day 38 Day 39 Day 40 Day 41 Day 42 Light Session Stepper,VersaClimber for 20mins. Working Training - Light Session Aerobic Training - Light Session for 20mins. Working Race Day Celebrate all of your hard work when you reach the top. Page 4
6 WEEK STRENGTH PROGRAM Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Warm up Your choice Your choice Your choice Your choice Your choice for 4-6 minutes for 6-8 minutes for 8-10 minutes for 10-12 minutes for 12-14 minutes Barbell or Dumbbell Squats Standing Cable Rows Add 10 push ups after each set Box Step Ups The step should be 40-45cm high Single Arm Cable Rows Reps: 45 secs Reps: 45 secs Reps: 60 secs Reps: 60 secs Reps: 60 secs Repeat Week 1 Jump Squats Dumbbell Arm Swings L & R Side Plank each side each side Reps: 60secs each side Reps: 60secs each side Reps: 60secs each side Cool Down All functional groups All functional groups All functional groups All functional groups All functional groups Page 5
MOVEMENT PREPARATION YOUR BODY, YOUR WAY: YOU CAN CHOSE ANY OF THE FOLLOWING: Recovery, or as we like to call it, is one of the most important aspects of your training program. Without it you don t give your body the time to regenerate and improve before your next training session. Overtraining and under recovering also sets you up for injury and under performance. While stair climbing is not considered high impact, there is still a lot of force and intensity placed on the body, so make sure you are starting each session in the best condition possible. It is imperative that you complete your as you would any other session. The beauty of is that it can also be tailored to be your warm-up and cooldown for each session - hence the name. Because everyone is different and everyone s body will respond differently we have not prescribed a specific structure, rather given you 12 exercises that you can play around with depending on what works best for you. In addition to what has been suggested here it would also be beneficial to incorporate your own such as a massage, light swim or simply a walk to increase blood circulation and get the body moving as it was designed to. Ball Release Using a firm ball of any description, manipulate and release the areas mentioned below. These areas frequently become tight due to the nature of our sport. Spend 30 seconds on each area using your body weight to apply pressure. Go for a short 10 second walk before moving onto the next area. 1. Sole of the Foot 2. Front of the Ankle 3. Fibula Head 4. Back on the Knee 5. SI Joint 6. Psoas Foam Roll Using a foam roller increases blood circulation, toxin drainage and myofascial release along muscular areas that we know are worked extremely hard when training for stairs. Spend 45-60 seconds on each area using your body weight to apply pressure. Go for a short 10 second walk before moving onto the next area. 1. Calf Complex 2. Hamstring Complex 3. Adductor Complex 4. Quad Complex 5. Gluteus Complex 6. TFL Complex TO UNDERSTAND HOW TO PERFORM EACH OF THE 12 EXERCISES CLICK HERE. Page 6