6 WEEK
6 WEEK
TRAINING
TRAINING
PROGRAM
PROGRAM
PROUDLYPOWEREDBYSTAIRCLIMBINGAUSTRALIA
PROUDLYPOWEREDBYSTAIRCLIMBINGAUSTRALIA
Week 1
Week 1
Day 1
Day 1 Day 2
Day 2 Day 3
Day 3 Day 4
Day 4 Day 5
Day 5 Day 6
Stair Climbing Endurance
Stair Climbing Stair Climbing Aerobic Training AerobicStrength
Movement
Aerobic
Training Aerobic Training
TrainingTraining Strength
Training Preparation
Movement
Preparation
Strength
Endurance
Day 6 Day 7
Day 7
Stair Climbing Movement Preparation
Movement Pr
Strength
Equipment:
Refer to MovementRefer to Move
Equipment:
Refer to Strength Refer toRefer
to MovementRefer toEquipment:
Equipment: Stepper,
Equipment:
Equipment:
Stepper,
Equipment:
Strength
Movement
Equipment:
50 to
200+ Steps 50 to 200+
Preparation
Training
Program TrainingPreparation
Treadmill,
Outdoors,
VersaClimber or Incline
Treadmill,
Outdoors,
Preparation P
Steps Program
VersaClimber
or Incline
Treadmill,
Outdoors,
Program Program
Preparation
Program
Treadmill,
Outdoors,
Rower,orBike
Rower,orBike
based on your level
Treadmill
based on your level
Treadmill
Rower,orBike
Rower,orBike
Session:
Session:
Session:
Session:
Work at a steady pace
Work atClimbupx10-15times
a steady pace Climbupx10-15times
for 30-45mins. Working
for 30-45mins. Working
Use the walking decent
Use the walking decent
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
as rest.
as rest.
Heart Rate MonitorHeart Rate Monitor
Kangaroo Point is Kangaroo
a
Point is a
great place to traingreat
for place to train for
this session.
this session.
Session:
Session:
Session:
Work at a steady pace
4x5mins
Work at a steady pace
for 30-45mins. Working
for 30-45mins. Working
Rest 2mins btw sets
Rest 2mins btw sets
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
Increase intensity Increase
for
intensity
Heart
Ratefor
MonitorHeart Rate Monitor
each set. Workingeach set. Working
Zone 4 or 5 if using
a 4 or 5 if using a
Zone
Heart Rate MonitorHeart Rate Monitor
Session:
4x5mins
Week 2
Week 2
Day 8
Day 8 Day 9
Day 9 Day 10
Day 10Day 11
Day 11Day 12
Day 12Day 13
Stair Climbing Endurance
Stair Climbing Stair Climbing Aerobic Training AerobicStrength
Movement
Aerobic
Training Aerobic Training
TrainingTraining Strength
Training Preparation
Movement
Preparation
Strength
Endurance
Day 13Day 14
Day 14
Stair Climbing Movement Preparation
Movement Pr
Strength
Refer to MovementRefer to Move
Equipment:
Equipment:
Refer to Strength Refer toRefer
to MovementRefer toEquipment:
Equipment:
Equipment:
Strength
Movement
Equipment:
Equipment:
Equipment:
Preparation
50 to
200+ Steps 50 to 200+
Treadmill,
Outdoors,
Training
Program TrainingPreparation
Treadmill,
Outdoors,
Stepper, VersaClimber
Steps Program
Preparation P
Program Program
Preparation
Program
Treadmill,
Outdoors,
Stepper,
VersaClimber
Treadmill,
Outdoors,
based on your level
Rower,orBike
Rower,orBike
or Incline Treadmillor Incline
based on your level
Rower,orBike
Treadmill
Rower,orBike
Session:
Session:
Session:
Work at a steady pace
5x5mins
Work at a steady pace
for 30-45mins. Working
for 30-45mins. Working
Rest 2mins btw sets
Rest 2mins btw sets
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
Increase intensity Increase
for
intensity
Heart
Ratefor
MonitorHeart Rate Monitor
each set. Workingeach set. Working
Zone 4 or 5 if using
a 4 or 5 if using a
Zone
Heart Rate MonitorHeart Rate Monitor
Session:
5x5mins
Page 2
Page 2
Session:
Session:
Session:
Session:
Work at a steady pace
Work atClimbupx10-15times
a steady pace Climbupx10-15times
for 30-45mins. Working
for 30-45mins. Working
Use the walking decent
Use the walking decent
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
as rest.
as rest.
Heart Rate MonitorHeart Rate Monitor
Kangaroo Point is Kangaroo
a
Point is a
great place to traingreat
for place to train for
this session.
this session.
© Stair Climbing Australia
© Stair Clim
6 WEEK
6 WEEK
TRAINING
TRAINING
PROGRAM
PROGRAM
PROUDLYPOWEREDBYSTAIRCLIMBINGAUSTRALIA
PROUDLYPOWEREDBYSTAIRCLIMBINGAUSTRALIA
Week 3
Week 1
Day 15
Day 1 Day 16
Day 2 Day 17
Day 3 Day 18
Day 4 Day 19
Day 5 Day 20
Stair Climbing Endurance
Stair Climbing Stair Climbing Aerobic Training AerobicStrength
Movement
Aerobic
Training Aerobic Training
TrainingTraining Strength
Training Preparation
Movement
Preparation
Strength
Endurance
Day 6 Day 21
Day 7
Stair Climbing Movement Preparation
Movement Pr
Strength
Equipment:
Refer to MovementRefer to Move
Equipment:
Refer to Strength Refer toRefer
to MovementRefer toEquipment:
Equipment:
Equipment:
Equipment:
Stepper,
Equipment:
Strength
Movement
Equipment:
50 to
200+ Steps 50 to 200+
Preparation
Training
Program TrainingPreparation
Treadmill,
Outdoors,
Stepper, VersaClimber
Treadmill,
Outdoors,
Preparation P
Steps Program
VersaClimber
or Incline
Treadmill,
Outdoors,
Program Program
Preparation
Program
Treadmill,
Outdoors,
Rower,orBike
Rower,orBike
based on your level
or Incline TreadmillTreadmill
based on your level
Rower,orBike
Rower,orBike
Session:
Session:
Session:
Session:
Work at a steady pace
Work atClimbupx10-15times
a steady pace Climbupx10-15times
for 30-45mins. Working
for 30-45mins. Working
Use the walking decent
Use the walking decent
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
as rest.
as rest.
Heart Rate MonitorHeart Rate Monitor
Kangaroo Point is Kangaroo
a
Point is a
great place to traingreat
for place to train for
this session.
this session.
Session:
Session:
Session:
Work at a steady pace
4x5mins
Work at a steady pace
for 30-45mins. Working
for 30-45mins. Working
Rest 2mins btw sets
Rest 2mins btw sets
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
Increase intensity Increase
for
intensity
Heart
Ratefor
MonitorHeart Rate Monitor
each set. Workingeach set. Working
Zone 4 or 5 if using
a 4 or 5 if using a
Zone
Heart Rate MonitorHeart Rate Monitor
Session:
6x5mins
Week 4
Week 2
Day 22
Day 8 Day 23
Day 9 Day 24
Day 10Day 25
Day 11Day 26
Day 12Day 27
Stair Climbing Endurance
Stair Climbing Stair Climbing Aerobic Training AerobicStrength
Movement
Aerobic
Training Aerobic Training
TrainingTraining Strength
Training Preparation
Movement
Preparation
Strength
Endurance
Day 13Day 28
Day 14
Stair Climbing Movement Preparation
Movement Pr
Strength
Refer to MovementRefer to Move
Equipment:
Equipment:
Refer to Strength Refer toRefer
to MovementRefer toEquipment:
Equipment:
Equipment:
Strength
Movement
Equipment:
Equipment:
Equipment:
Preparation
50 to
200+ Steps 50 to 200+
Treadmill,
Outdoors,
Training
Program TrainingPreparation
Treadmill,
Outdoors,
Stepper, VersaClimber
Steps Program
Preparation P
Program Program
Preparation
Program
Treadmill,
Outdoors,
Stepper,
VersaClimber
Treadmill,
Outdoors,
based on your level
Rower,orBike
Rower,orBike
or Incline Treadmillor Incline
based on your level
Rower,orBike
Treadmill
Rower,orBike
Session:
Session:
Session:
Work at a steady pace
5x5mins
Work at a steady pace
for 30-45mins. Working
for 30-45mins. Working
Rest 2mins btw sets
Rest 2mins btw sets
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
Increase intensity Increase
for
intensity
Heart
Ratefor
MonitorHeart Rate Monitor
each set. Workingeach set. Working
Zone 4 or 5 if using
a 4 or 5 if using a
Zone
Heart Rate MonitorHeart Rate Monitor
Session:
6x6mins
Page 3
Page 2
Session:
Session:
Session:
Session:
Work at a steady pace
Work atClimbupx10-15times
a steady pace Climbupx10-15times
for 30-45mins. Working
for 30-45mins. Working
Use the walking decent
Use the walking decent
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
as rest.
as rest.
Heart Rate MonitorHeart Rate Monitor
Kangaroo Point is Kangaroo
a
Point is a
great place to traingreat
for place to train for
this session.
this session.
© Stair Climbing Australia
© Stair Clim
6 WEEK
6 WEEK
TRAINING
TRAINING
PROGRAM
PROGRAM
PROUDLYPOWEREDBYSTAIRCLIMBINGAUSTRALIA
PROUDLYPOWEREDBYSTAIRCLIMBINGAUSTRALIA
Week 5
Week 1
Day 29
Day 1 Day 30
Day 2 Day 31
Day 3 Day 32
Day 4 Day 33
Day 5 Day 34
Stair Climbing Endurance
Stair Climbing Stair Climbing Aerobic Training AerobicStrength
Movement
Aerobic
Training Aerobic Training
TrainingTraining Strength
Training Preparation
Movement
Preparation
Strength
Endurance
Day 6 Day 35
Day 7
Stair Climbing Movement Preparation
Movement Pr
Strength
Equipment:
Refer to MovementRefer to Move
Equipment:
Refer to Strength Refer toRefer
to MovementRefer toEquipment:
Equipment:
Equipment:
Equipment:
Stepper,
Equipment:
Strength
Movement
Equipment:
50 to
200+ Steps 50 to 200+
Preparation
Training
Program TrainingPreparation
Treadmill,
Outdoors,
Stepper,VersaClimber
Treadmill,
Outdoors,
Preparation P
Steps Program
VersaClimber
or Incline
Treadmill,
Outdoors,
Program Program
Preparation
Program
Treadmill,
Outdoors,
Rower,orBike
Rower,orBike
based on your level
or Incline TreadmillTreadmill
based on your level
Rower,orBike
Rower,orBike
Session:
Session:
Session:
Session:
Work at a steady pace
Work atClimbupx10-15times
a steady pace Climbupx10-15times
for 30-45mins. Working
for 30-45mins. Working
Use the walking decent
Use the walking decent
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
as rest.
as rest.
Heart Rate MonitorHeart Rate Monitor
Kangaroo Point is Kangaroo
a
Point is a
great place to traingreat
for place to train for
this session.
this session.
Session:
Session:
Session:
Work at a steady pace
4x5mins
Work at a steady pace
for 30-45mins. Working
for 30-45mins. Working
Rest 2mins btw sets
Rest 2mins btw sets
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
Increase intensity Increase
for
intensity
Heart
Ratefor
MonitorHeart Rate Monitor
each set. Workingeach set. Working
Zone 4 or 5 if using
a 4 or 5 if using a
Zone
Heart Rate MonitorHeart Rate Monitor
Session:
6x7mins
Week 6
Day 36
Week 2
Day 8 Day 37
Stair Climbing
Stair Climbing
Movement Preparation
LightSession
Endurance
Day 9 Day 38
Day 10Day 39
Day 11Day 40
Day 12Day 41
Day 13Day 42
Aerobic Training Strength Training Stair Climbing Movement
Aerobic Training
Strength
Training Preparation
Movement Preparation AerobicMovement
Training Preparation Race Day
LightSession
LightSession
Strength
Day 14
Movement Pr
Refer to Strength Refer toRefer
to MovementRefer toEquipment:
Refer to MovementEquipment:
Celebrate all of your
Refer to MovementEquipment:
Equipment:
Refer to Move
Strength
Movement
Equipment:
Equipment:
Training
Program TrainingPreparation
Treadmill,
Outdoors,
Preparation
hardSteps
work when you
Preparation Program
Stepper,VersaClimber
50 to 200+
Preparation P
Program Program
Preparation
Program
Treadmill,
Outdoors,Program
Stepper,
VersaClimber Treadmill,
Outdoors,
Rower,orBike
reach
top.
or Treadmill
Incline TreadmillRower,orBike
based on
yourthe
level
Rower,orBike
or Incline
Session:
Session:
Session:
Work at a steady pace
5x5mins
Work at a steady pace
for 20mins. Working
for 30-45mins. Working
Rest 2mins btw sets
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
Increase
intensity
Heart
Ratefor
MonitorHeart Rate Monitor
each set. Working
Zone 4 or 5 if using a
Heart Rate Monitor
Page 4
Page 2
Session:
Session:
Work at a steady pace
Work at a steady pace
for 20mins. Working
for 30-45mins. Working
Zone 2 or 3 if using
a 2 or 3 if using a
Zone
Heart Rate MonitorHeart Rate Monitor
Session:
Climbupx10-15times
Use the walking decent
as rest.
Kangaroo Point is a
great place to train for
this session.
© Stair Climbing Australia
© Stair Clim
6 WEEK
TRAINING
PROGRAM
STRENGTH
TRAINING
PROGRAM
PROUDLYPOWEREDBYSTAIRCLIMBINGAUSTRALIA
PROUDLYPOWEREDBYSTAIRCLIMBINGAUSTRALIA
Week 1
Week 4
Week 5
Week 6
Day 4
Day 5
Day 6
Day 7
Warm up
Your choice
Your choice
Your choice
Your choice
Your choice
Stair Climbing Stair Climbing Aerobic
Strength
Training
Preparation
Aerobic
Training
Movement Pr
Stepper, VersaClimber
60sec easy / 60sec
hardTraining
60sec easy / 60sec
hard
60sec easyMovement
/ 60sec hard
60sec easy
/ 60sec
hard 60sec easy
/ 60sec hard
Endurance
Strength
or Incline Treadmill
for 4-6 minutes
for 6-8 minutes
for 8-10 minutes
for 10-12 minutes
for 12-14 minutes
Refer to Move
Equipment:
Equipment: Stepper,
Equipment:
Refer to Strength
Refer to Movement
Equipment:
Preparation P
VersaClimber
Training Program
Preparation Program
Sets: 4 50 to 200+ Steps
Sets: 3 Treadmill, Outdoors,
Sets: 3
Sets: 2
Sets:or
2 Incline Treadmill, Outdoors,
Barbell or Dumbbell
based
on
your
level
TreadmillReps: 20-25
Rower,orBike
Rower,orBike
Reps: 20-25
Reps: 20-25
Reps: 20-25
Reps: 20-25
Squats
Session:
Session:
Session:Rest: 30-60secsSession: Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Work at a steady pace Climbupx10-15times
4x5mins
Work at a steady pace
Sets: 4
Sets: 3 for 30-45mins. Working
Sets: 3
Sets:
2
Sets: 2
Standing Cable Rows
for 30-45mins.
Working
Use the walking decent
Rest 2mins btw sets
Reps:
15-20
Reps: 15-20
Reps: 15-20
15-20
Reps: 15-20
Zone 2 or 3Reps:
if using
a
Zone 2 or 3 if using
a
Add 10 push ups after
as rest.
Increase Rest:
intensity
for
Heart Rate Rest:
Monitor
Heart Rate MonitorRest: 30-60secs
each set
Rest: 30-60secs
Rest: 30-60secs
30-60secs
30-60secs
Kangaroo Point is a
each set. Working
Sets: 4 great place to train for
Sets: 3
Sets: 3
Sets: 2
2
Box Step Ups
Zone 4 orSets:
5 if using
a
thissecs
session.
Monitor
Reps: 60
Reps: 60 secs
Reps: 60 secs
Reps: 45 secs
Reps:
45 secs
The step should beHeart Rate
40-45cm high
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Day 1
Week 1
Day 2
Week 2
Day 3
Week 3
Sets: 4
Sets: 3
Sets: 3
Sets: 2
Week 2 Sets: 2
Single Arm Cable
Reps: 10-15
each arm
Reps: 10-15
Reps: 10-15Day
each
Reps: 10-15 each
arm
Day 8 Reps: 10-15 each
Day
9
Day arm
10
11arm
Dayeach
12 arm
Day 13
Rows
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Rest: -30-60secs
Stair Climbing
Stair Climbing Aerobic Training
Strength Training
Movement Preparation Aerobic Training
Endurance
Sets: 4 Strength
Sets: 3
Sets: 3
Sets: 2
Sets: 2
Equipment:
Equipment:
Equipment:
Equipment:Reps: 15-20 Refer to Strength
Reps: 15-20
Reps: 15-20
Reps: 15-20Refer to Movement
Jump Squats
Reps: 15-20
50 to 200+ Steps
Training
Program
Preparation
Program
Treadmill,
Outdoors,
Stepper, VersaClimber
Treadmill,
Outdoors,
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
based on your level
Rower,orBike
or Incline Treadmill
Rower,orBike
Sets: 4
Sets: 3
Sets: 3
Sets: 3
Sets: 2
Session:
Session:
Session:
Session:
Dumbbell
Reps: 45secs
Reps: 45secs
Reps: 45secs
Reps: pace
45secs
Reps: 45secs Work at a steady
Climbupx10-15times
5x5mins
Work
at
a
steady
pace
Arm Swings
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Rest:
30-60secs
Rest: 30-60secsfor 30-45mins.
Working
for 30-45mins. Working
Use the walking decent
Rest 2mins btw sets
Zone 2 or 3 if using a
Zone 2 or 3 if using a
Sets: 4 as rest.
Sets: 3
Sets: 3
Sets: 2
Sets: 2
Increase intensity for
Heart Rate Monitor
Heart Rate Monitor
each
sideis a
Reps: 60secs each side Reps: 60secs
Reps: 60secs each side
Reps: 45secs each side
L & R Side Plank each set.Reps:
45secs each side
Kangaroo
Point
Working
great place to train for
Zone 4 orRest:
5 if using
a
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
Rest: 30-60secs
30-60secs
this session.
Heart Rate Monitor
Cool Down
All functional groups
All functional groups
All functional groups
All functional groups
All functional groups
Page 5
Page 2
Repeat Week 1
Exercise
Day 14
Movement Pr
Refer to Move
Preparation P
© Stair Clim
© Stair Climbing Australia
MOVEMENT
6 WEEKPREPARATION
TRAINING PROGRAM
PROUDLYPOWEREDBYSTAIRCLIMBINGAUSTRALIA
PROUDLYPOWEREDBYSTAIRCLIMBINGAUSTRALIA
YOUR BODY, YOUR
WAY:
Week
1
Day 1
Day 2
Day 3
Recovery, or Movement Preparation as we like to call it, is one of the most
Stair Climbing important aspects of your training program. Aerobic Training
Strength Training
Endurance
Withoutityoudon’tgiveyourbodythetimetoregenerateandthereforedevelop
Equipment: Stepper,
Equipment:
Refer to Strength
thesortafteradaptations,ie;becomestrongerandfittertoyouroptimalpotential.
VersaClimber or Incline Treadmill, Outdoors,
Training Program
Overtraining and under recovering also sets you up for injury and under
Treadmill
Rower,orBike
performance.
Session:
Session:
4x5mins
Work at a steady pace
Whilestairclimbingandtheexercisesthathavebeenprescribedinour6week
for 30-45mins. Working
training program are
not2mins
all high
impact,
Rest
btw
sets there is still a lot of force and intensity
2 or
3 if session
using a in the best
placed on the body so to make sure we are Zone
starting
each
Increase intensity for
Heart
Rate
Monitor
condition possible it is imperative that you adhere to your Movement Preparation
each set. Working
days as you would any other session.
Zone 4 or 5 if using a
Heart Rate Monitor
The beauty about Movement Preparation is that it can also be tailored to be your
warm-up and cool-down for each session - hence the name.
Week 2
YOU CAN CHOSE ANY OF THE FOLLOWING:
Day 4
Day 5
Day 6
Day 7
Ball Release
Foam Roll Stair Climbing Movement Preparation Aerobic Training
Movement Pr
Strength
Using a ball of any description, manipulate Using a foam roller increase blood
Refer to Move
Equipment:
Refer to Movement
Equipment:
the connective
tissue in areas that
we
circulation,lymphatictoxindrainageand
Preparation P
50 to 200+
Steps
Preparation
Treadmill,
know build
up a lotProgram
of tension due
to the Outdoors,
myofascial release
along
muscular areas
based on your level
Rower,orBike
thatweknowareworkedextremelyhard
nature of our sport.
when training
for stairs.
Session:
Session:
Spend 30sec on each area using
your
Work at a steady
pace
Climbupx10-15times
body weight to apply pressure before
Spend
45-60sec
on each area using your
for
30-45mins.
Working
to apply
pressure
before
going for a small walk to allow the body to body weightUse
the walking
decent
Zone 2 or 3 if going
using for
a a small walk to allow the body to
adapt to the change in the tissue.
as rest.
Heart Rate Monitor
adapt to the change in the tissue
Kangaroo Point is a
great place to train for
this session.
1. CalfComplex
1. Sole of the Foot
2. HamstringComplex
2.
Front
of
the
Ankle
Becauseeveryoneisdifferentandeveryone’sbodywillresponddifferentlywe
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
havenotprescribedaspecificstructure,rathergivenyou12movementsand
3.
AdductorComplex
3.
Fibula
Head
Stair Climbing Stair Climbing Aerobic Training
Strength
Training 4. BackontheKnee
Movement Preparation Aerobic Training
techniques that you can play around with depending
on what works best
for you.
4. QuadComplex
Endurance
Strength
5.
GluteusComplex
Equipment:
Refer to Strength 5. SI Joint
Refer to Movement
Equipment:
Equipment:
Equipment:
Inadditiontowhathasbeensuggestedhereitwouldalsobebeneficialto
50 to 200+ Steps
Training Program 6. Psoas
Preparation Program
Treadmill, Outdoors,
Stepper, VersaClimber Treadmill, Outdoors,
6. TFLComplex
incorporate your own
Movement
PreparationRower,orBike
such as a massage, light swim or
based on your level
Rower,orBike
or Incline
Treadmill
simply a walk to increase blood circulation and get the body moving as it was
Session:
Session:
Session:
Session:
designed to.
5x5mins
Work at a steady pace
Work at a steady pace Climbupx10-15times
for 30-45mins. Working
for 30-45mins. Working
Use the walking decent
Rest 2mins btw sets
Zone 2 or 3 if using a
Zone 2 or 3 if using a
as rest.
Increase intensity for
Heart
Monitor
Heart
Rate TECHNIQUES
Monitor
FOR EASY TO
FOLLOW VIDEOS
ONRate
HOW
TO PERFORM EACH OF THE 12 MOVEMENTS
AND
CLICK HERE.
Kangaroo Point is a
each set. Working
great place to train for
Zone 4 or 5 if using a
this CLICK
session. HERE.
Rate Monitor
FOR VIDEOS Heart
ON HOW
TO PERFORM EACH OF THE EXERCISES IN THE STRENGTH TRAINING PROGRAM
Page 6
Page 2
Day 14
Movement Pr
Refer to Move
Preparation P
© Stair Climbing Australia
© Stair Clim