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 youre 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. Youre 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, dont 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
Mon 6 th
Tues 7 th
Wed 8 th
Thurs 9 th
Fri 10 th
Sat 11 th
Sun 12 th
Session Stair climbing Rest Gym Rest Rest Stair climbing Rest Description 3 x 3 with 60 secs rest between sets Refer to additional program 3 x 3 with 60 secs rest between sets
Week 2
Mon 13 th
Tues 14 th
Wed 15 th
Thurs 16 th
Fri 17 th
Sat 18 th
Sun 19 th
Session Stair climbing Rest Gym Rest Stair climbing Rest Long distance Description 3 x 4 with 60 secs rest between sets Refer to additional program 3 x 4 with 60 secs rest between sets Cycle or walk for 30- 45 minutes
Week 3
Mon 20 th
Tues 21 st
Wed 22 nd
Thurs 23 rd
Fri 24 th
Sat 25 th
Sun 26 th
Session Stair climbing Rest Gym Rest Stair climbing Rest Rest Description 3 x 5 with 60 secs rest between sets Refer to additional program 3 x 5 with 60 secs rest between sets
Week 4
Mon 27 th
Tues 28 th
Wed 29 th
Thurs 30 th
Fri 1 st
Sat 2 nd
Sun 3 rd
Session Stair climbing Rest Gym Rest Stair climbing Rest Long distance Description 3 x 6 with 60 secs rest between sets Refer to additional program 3 x 6 with 60 secs rest between sets Cycle or walk for 30- 45 minutes
Week 5
Mon 4 th
Tues 5 th
Wed 6 th
Thurs 7 th
Fri 8 th
Sat 9 th
Sun 10 th
Session Rest Stair climbing Rest Rest Westpac Stair Climb Rest & recover Plan your next event! Description 3 x 3 with 60 secs rest between sets
Note: This program is a guide for you to follow. If certain days dont work for you then change them according to your lifestyle. Created by Adam Ryan September 2010 BEGINNER: Gym Program Note: Please consult a certified exercise professional before starting this program.
4-8 minutes 6-10 minutes 8-12 minutes 10-14 minutes Leg Press
1 x 20-25
2 x 20-25 Rest 30-60sec between sets 2 x 20-25 Rest 30-60sec between sets 3 x 20-25 Rest 30-60sec between sets Seated Rows
1 x 15-20 2 x 15-20 Rest 30-60sec between sets 2 x 15-20 Rest 30-60sec between sets 3 x 15-20 Rest 30-60sec between sets Step Ups - The step should be the same height as your knee 2 x 30sec Rest 30-60sec between sets 2 x 45sec Rest 30-60sec between sets 2 x 60sec Rest 30-60sec between sets 3 x 60sec Rest 30-60sec between sets Alternating Cable Rows 1 x 10-15 each arm 2 x 10-15 each arm Rest 30-60sec between sets 2 x 10-15 each arm Rest 30-60sec between sets 3 x 10-15 each arm Rest 30-60sec between sets Calf Raise
1 x 15-20 2 x 15-20 Rest 30-60sec between sets 2 x 15-20 Rest 30-60sec between sets 3 x 15-20 Rest 30-60sec between sets DB Arm Swings
2 x 30sec Rest 30-60sec between sets 2 x 45sec Rest 30-60sec between sets 2 x 60sec Rest 30-60sec between sets 2 x 60sec Rest 30-60sec between sets 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 Hold stretch for 20-30sec Hold stretch for 20-30sec Hold stretch for 20-30sec
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) its 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
Created by Adam Ryan September 2010 INTERMEDIATE: 5 week stair climbing program For stair climbing workouts use a stair case with 100-200 steps
Week 1
Mon 6 th
Tues 7 th
Wed 8 th
Thurs 9 th
Fri 10 th
Sat 11 th
Sun 12 th
Session Stair climbing Rest Gym Rest Stair climbing Rest Rest Description 3 x 3 with 60 secs rest between sets Refer to additional program 3 x 3 with 60 secs rest between sets
Week 2
Mon 13 th
Tues 14 th
Wed 15 th
Thurs 16 th
Fri 17 th
Sat 18 th
Sun 19 th
Session Stair climbing Rest Gym Rest Stair climbing Gym Long distance Description 3 x 4 with 60 secs rest between sets Refer to additional program 3 x 4 with 60 secs rest between sets Refer to additional program Cycle or jog for 30-45 minutes
Week 3
Mon 20 th
Tues 21 st
Wed 22 nd
Thurs 23 rd
Fri 24 th
Sat 25 th
Sun 26 th
Session Stair climbing Cycle or spin Gym Rest Stair climbing Gym Rest Description 3 x 5 with 60 secs rest between sets 45 min Refer to additional program 3 x 5 with 60 secs rest between sets Refer to additional program
Week 4
Mon 27 th
Tues 28 th
Wed 29 th
Thurs 30 th
Fri 1 st
Sat 2 nd
Sun 3 rd
Session Stair climbing Cycle or spin Gym Rest Stair climbing Gym Long distance Description 3 x 6 with 60 secs rest between sets 45 min Refer to additional program 3 x 6 with 60 secs rest between sets Refer to additional program Cycle or jog for 30-45 minutes
Week 5
Mon 4 th
Tues 5 th
Wed 6 th
Thurs 7 th
Fri 8 th
Sat 9 th
Sun 10 th
Session Rest Stair climbing Rest Rest Westpac Stair Climb Rest & recover Plan your next event! Description 3 x 3 with 60 secs rest between sets
Note: This program is a guide for you to follow. If certain days dont work for you then change them according to your lifestyle. Created by Adam Ryan September 2010 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 1500m Record time 1500m Record time 1500m Record time Stair Master 60sec easy/60sec Hard
2 x 20-25 Rest 30-60sec between sets 3 x 20-25 Rest 30-60sec between sets 3 x 20-25 Rest 30-60sec between sets Seated Rows
2 x 15-20 2 x 15-20 Rest 30-60sec between sets 3 x 15-20 Rest 30-60sec between sets 3 x 15-20 Rest 30-60sec between sets Step Ups - The step should be the same height as your knee 2 x 45sec Rest 30-60sec between sets 3 x 45sec Rest 30-60sec between sets 3 x 60sec Rest 30-60sec between sets 3 x 60sec Rest 30-60sec between sets Alternating Cable Rows 2 x 10-15 each arm Rest 30-60sec between sets 2 x 10-15 each arm Rest 30-60sec between sets 3 x 10-15 each arm Rest 30-60sec between sets 3 x 10-15 each arm Rest 30-60sec between sets Calf Raise
2 x 15-20 Rest 30-60sec between sets 2 x 15-20 Rest 30-60sec between sets 3 x 15-20 Rest 30-60sec between sets 3 x 15-20 Rest 30-60sec between sets DB Arm Swings
2 x 45sec Rest 30-60sec between sets 3 x 45sec Rest 30-60sec between sets 3 x 60sec Rest 30-60sec between sets 3 x 60sec Rest 30-60sec between sets L & R Side Plank/Bridge
2 x 45sec 2 x 60sec 2 x 60sec 3 x 60sec Cool Down & Stretch
Hold stretch for 20-30sec Hold stretch for 20-30sec Hold stretch for 20-30sec Hold stretch for 20-30sec
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 Created by Adam Ryan September 2010 ADVANCED: 5 week stair climbing program For stair climbing workouts use a stair case with 200+ steps
Week 1
Mon 6 th
Tues 7 th
Wed 8 th
Thurs 9 th
Fri 10 th
Sat 11 th
Sun 12 th
Session Stair climbing Gym Cycle or spin Gym Stair climbing Rest Long distance Description 3 x 3 with 60 secs rest between sets Refer to additional program 45 mins Refer to additional program 3 x 3 with 60 secs rest between sets
Cycle or jog for 30-45 minutes
Week 2
Mon 13 th
Tues 14 th
Wed 15 th
Thurs 16 th
Fri 17 th
Sat 18 th
Sun 19 th
Session Stair climbing Gym Cycle or spin Rest Stair climbing Gym Long distance Description 3 x 4 with 60 secs rest between sets Refer to additional program 45 mins 3 x 4 with 60 secs rest between sets Refer to additional program Cycle or jog for 30-45 minutes
Week 3
Mon 20 th
Tues 21 st
Wed 22 nd
Thurs 23 rd
Fri 24 th
Sat 25 th
Sun 26 th
Session Stair climbing Gym Cycle or spin Rest Stair climbing Gym Rest Description 3 x 5 with 60 secs rest between sets Refer to additional program 45 mins 3 x 5 with 60 secs rest between sets Refer to additional program
Week 4
Mon 27 th
Tues 28 th
Wed 29 th
Thurs 30 th
Fri 1 st
Sat 2 nd
Sun 3 rd
Session Stair climbing Gym Cycle or spin Gym Stair climbing Long distance Gym Description 3 x 6 with 60 secs rest between sets Refer to additional program 45 mins Refer to additional program 3 x 6 with 60 secs rest between sets Cycle or jog for 30-45 minutes Refer to additional program
Week 5
Mon 4 th
Tues 5 th
Wed 6 th
Thurs 7 th
Fri 8 th
Sat 9 th
Sun 10 th
Session Rest Stair climbing Rest Rest Westpac Stair Climb Rest & recover Plan your next event! Description 3 x 3 with 60 secs rest between sets
Note: This program is a guide for you to follow. If certain days dont work for you then change them according to your lifestyle. Created by Adam Ryan September 2010 Created by Adam Ryan September 2010 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 3 x 500m Record time 4 x 500m Record time 4 x 500m Record time Stair Master 45sec easy/60sec Hard
1 x 20-25 plus 20 squat jumps after each set 2 x 20-25 plus 20 squat jumps after each set 2 x 20-25 plus 20 squat jumps after each set 3 x 20-25 plus 20 squat jumps after each set Seated Rows Rest 30-60sec between sets
1 x 15-20 plus 10 push ups after each set 2 x 15-20 plus 10 push ups after each set 2 x 15-20 plus 10 push ups after each set 3 x 15-20 plus 10 push ups after each set Step Ups Rest 30-60sec between sets - The step should be the same height as your knee 1 x 45sec Plus 20 split jumps after each set 2 x 45sec Plus 20 split jumps after each set 2 x 60sec Plus 20 split jumps after each set 3 x 60sec Plus 20 split jumps after each set Alternating Cable Rows 2 x 10-15 each arm Rest 30-60sec between sets 2 x 10-15 each arm Rest 30-60sec between sets 3 x 10-15 each arm Rest 30-60sec between sets 3 x 10-15 each arm Rest 30-60sec between sets Calf Raise
2 x 15-20 Rest 30-60sec between sets 2 x 15-20 Rest 30-60sec between sets 3 x 15-20 Rest 30-60sec between sets 3 x 15-20 Rest 30-60sec between sets DB Arm Swings
2 x 45sec Rest 30-60sec between sets 3 x 45sec Rest 30-60sec between sets 3 x 60sec Rest 30-60sec between sets 3 x 60sec Rest 30-60sec between sets L & R Side Plank/Bridge
2 x 45sec 2 x 60sec 2 x 60sec 3 x 60sec Cool Down & Stretch
Hold stretch for 20-30sec Hold stretch for 20-30sec Hold stretch for 20-30sec Hold stretch for 20-30sec
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
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