6 WEEK TRAINING PROGRAM prepared by Stair Climbing Australia
CLIMB FOR CANCER 2017 – 810 Steps & 37 Floors
STAIR CLIMBING INFORMATION:
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In the training program, where we mention using stairs as your equipment, Kangaroo Point is the perfect place to train with the bonus of WaterFront
Place in the background! If using Kangaroo Point, only climb 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
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If possible, take TWO steps at a time as this allows you to cover more ground in less time, making you as efficient as possible.
The WaterFront Place 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. Besides, every step you take and every dollar you raise helps to fund vital cancer research. That’s a reason to never give up!
Stay mentally strong. TAKE CONTROL as stair climbing can build a mental strength unlike any other sport!
When you are scaling the stairs, snap a selfie and share it on social. Caption with the reason why you are climbing and #climbforcancer.
STRENGTH PROGRAM CONSIDERATIONS:
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Boost your stair training with intermittent strength training. And boost your fundraising by emailing friends and family and asking them to donate to
your climb.
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 Training Program is 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.
6 WEEK TRAINING PROGRAM prepared by Stair Climbing Australia
Week 1
Day 1
Stair Climbing Endurance
Equipment: Stepper,
Versa Climber or
Incline Treadmill
Session:4 x 5mins
Rest 2mins btw sets
Increase intensity for
each set. Working
Zone 4 or 5 if using a
Heart Rate Monitor
Day 2
Aerobic Training
Day 3
Strength Training
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Refer to Strength
Training Program
Session: Work at a
steady pace for 3045mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 4
Movement
Preparation
Refer to Movement
Preparation Program
You need to ‘talk the
talk’ and ‘walk the
walk’ with training
AND fundraising.
When you make an
online donation to
yourself, you’ll set the
bar for others to do
the same!
Day 5
Aerobic Training
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Session: Work at a
steady pace for 3045mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 6
Stair Climbing Strength
Equipment: 50 to
200+ Steps based on
your level
Day 7
Movement
Preparation
Refer to Movement
Preparation Program
Session: Climb up x
10-15 times
Use the walking
decent as rest.
Kangaroo Point is a
great place to train
for this session.
Week 2
Day 8
Day 9
Day 10
Stair Climbing Endurance
Equipment: Stepper,
Versa Climber or
Incline Treadmill
Aerobic Training
Strength Training
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Refer to Strength
Training Program
Session:5 x 5mins
Session: Work at a
steady pace for 3045mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Rest 2mins btw sets
Increase intensity for
each set. Working
Zone 4 or 5 if using a
Heart Rate Monitor
You need to ‘talk the
talk’ and ‘walk the
walk’ with training
AND fundraising.
When you make an
online donation to
yourself, you’ll set the
bar for others to do
the same!
Day 11
Movement
Preparation
Refer to Movement
Preparation Program
Day 12
Aerobic Training
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Session: Work at a
steady pace for 3045mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 13
Day 14
Stair Climbing Strength
Equipment: 50 to
200+ Steps based on
your level
Movement
Preparation
Refer to Movement
Preparation Program
Session: Climb up x
10-15 times
Use the walking
decent as rest.
Kangaroo Point is a
great place to train
for this session.
6 WEEK TRAINING PROGRAM prepared by Stair Climbing Australia
Week 3
Day 15
Stair Climbing Endurance
Equipment: Stepper,
Versa Climber or
Incline Treadmill
Session:6 x 5mins
Rest 2mins btw sets
Increase intensity for
each set. Working
Zone 4 or 5 if using a
Heart Rate Monitor
Week 4
Day 22
Stair Climbing Endurance
Equipment: Stepper,
Versa Climber or
Incline Treadmill
Session:6 x 6mins
Rest 2mins btw sets
Increase intensity for
each set. Working
Zone 4 or 5 if using a
Heart Rate Monitor
Day 16
Aerobic Training
Day 17
Strength Training
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Refer to Strength
Training Program
You need to ‘talk the
talk’ and ‘walk the
walk’ with training
AND fundraising.
When you make an
online donation to
yourself, you’ll set the
bar for others to do
the same!
Session: Work at a
steady pace for 3045mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 23
Aerobic Training
Day 24
Strength Training
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Refer to Strength
Training Program
Session: Work at a
steady pace for 3045mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 18
Movement
Preparation
Refer to Movement
Preparation Program
Day 25
Movement
Preparation
Refer to Movement
Preparation Program
You need to ‘talk the
talk’ and ‘walk the
walk’ with training
AND fundraising.
When you make an
online donation to
yourself, you’ll set the
bar for others to do
the same!
Day 19
Aerobic Training
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Session: Work at a
steady pace for 3045mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 20
Stair Climbing Strength
Equipment: 50 to
200+ Steps based on
your level
Day 21
Movement
Preparation
Refer to Movement
Preparation Program
Session: Climb up x
10-15 times
Use the walking
decent as rest.
Kangaroo Point is a
great place to train
for this session.
Day 26
Aerobic Training
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Session: Work at a
steady pace for 3045mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 27
Stair Climbing Strength
Equipment: 50 to
200+ Steps based on
your level
Session: Climb up x
10-15 times
Use the walking
decent as rest.
Kangaroo Point is a
great place to train
for this session.
Day 28
Movement
Preparation
Refer to Movement
Preparation Program
6 WEEK TRAINING PROGRAM prepared by Stair Climbing Australia
Week 5
Day 29
Stair Climbing Endurance
Equipment: Stepper,
Versa Climber or
Incline Treadmill
Session:6 x 7mins
Rest 2mins btw sets
Increase intensity for
each set. Working
Zone 4 or 5 if using a
Heart Rate Monitor
Week 6
Day 36
Movement
Preparation
Refer to Movement
Preparation Program
Day 30
Aerobic Training
Day 31
Strength Training
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Refer to Strength
Training Program
Session: Work at a
steady pace for 3045mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 37
Stair Climbing - Light
Session
Equipment: Stepper,
Versa Climber or
Incline Treadmill
Session: Work at a
steady pace for
20mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 32
Movement
Preparation
Refer to Movement
Preparation Program
You need to ‘talk the
talk’ and ‘walk the
walk’ with training
AND fundraising.
When you make an
online donation to
yourself, you’ll set the
bar for others to do
the same!
Day 38
Strength Training Light Session
Refer to Strength
Training Program
You need to ‘talk the
talk’ and ‘walk the
walk’ with training
AND fundraising.
When you make an
online donation to
yourself, you’ll set the
bar for others to do
the same!
Day 33
Aerobic Training
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Session: Work at a
steady pace for 3045mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 34
Stair Climbing Strength
Equipment: 50 to
200+ Steps based on
your level
Day 35
Movement
Preparation
Refer to Movement
Preparation Program
Session: Climb up x
10-15 times
Use the walking
decent as rest.
Kangaroo Point is a
great place to train
for this session.
Day 39
Movement
Preparation
Refer to Movement
Preparation Program
Day 40
Aerobic Training Light Session
Equipment:
Treadmill, Outdoors,
Rower, or Bike
Session: Work at a
steady pace for
20mins. Working
Zone 2 or 3 if using a
Heart Rate Monitor
Day 41
Movement
Preparation
Refer to Movement
Preparation Program
Day 42
Race Day
Celebrate all of your
hard work when you
reach the top.
6 WEEK TRAINING PROGRAM prepared by Stair Climbing Australia
Strength training program
Standing Cable
Rows
Add 10 push ups after
each set
Box Step Ups
The step should be
40-45cm high
Single Arm Cable
Rows
Jump Squats
Dumbbell Arm
Swings
L & R Side Plank
Cool Down
Week 1
Your choice
60sec easy / 60sec
hard for 4-6 minutes
Ask for a donation!
Sets: 2
Reps: 20-25
Rest: 30-60secs
Sets: 2
Reps: 15-20
Rest: 30-60secs
Week 2
Your choice
60sec easy / 60sec
hard for 6-8 minutes
Ask for a donation!
Sets: 2
Reps: 20-25
Rest: 30-60secs
Sets: 2
Reps: 15-20
Rest: 30-60secs
Week 3
Your choice
60sec easy / 60sec
hard for 8-10 minutes
Ask for a donation!
Sets: 3
Reps: 20-25
Rest: 30-60secs
Sets: 3
Reps: 15-20
Rest: 30-60secs
Week 4
Your choice
60sec easy / 60sec
hard for 10-12
minutes
Sets: 3
Reps: 20-25
Rest: 30-60secs
Sets: 3
Reps: 15-20
Rest: 30-60secs
Week 5
Your choice
60sec easy / 60sec
hard for 12-14
minutes
Sets: 4
Reps: 20-25
Rest: 30-60secs
Sets: 4
Reps: 15-20
Rest: 30-60secs
Sets: 2
Reps: 45 secs
Rest: 30-60secs
Sets: 2
Reps: 10-15 each arm
Rest: 30-60secs
Sets: 2
Reps: 15-20
Rest: 30-60secs
Sets: 2
Reps: 45secs
Rest: 30-60secs
Sets: 2
Reps: 45secs each
side
Rest: 30-60secs
All functional groups
Sets: 2
Reps: 45 secs
Rest: 30-60secs
Sets: 2
Reps: 10-15 each arm
Rest: 30-60secs
Sets: 2
Reps: 15-20
Rest: 30-60secs
Sets: 3
Reps: 45secs
Rest: 30-60secs
Sets: 2
Reps: 45secs each
side
Rest: 30-60secs
All functional groups
Sets: 3
Reps: 60 secs
Rest: 30-60secs
Sets: 3
Reps: 10-15 each arm
Rest: 30-60secs
Sets: 3
Reps: 15-20
Rest: 30-60secs
Sets: 3
Reps: 45secs
Rest: 30-60secs
Sets: 3
Reps: 60secs each
side
Rest: 30-60secs
All functional groups
Sets: 3
Reps: 60 secs
Rest: 30-60secs
Sets: 3
Reps: 10-15 each arm
Rest: 30-60secs
Sets: 3
Reps: 15-20
Rest: 30-60secs
Sets: 3
Reps: 45secs
Rest: 30-60secs
Sets: 3
Reps: 60secs each
side
Rest: 30-60secs
All functional groups
Sets: 4
Reps: 60 secs
Rest: 30-60secs
Sets: 4
Reps: 10-15 each arm
Rest: 30-60secs
Sets: 4
Reps: 15-20
Rest: 30-60secs
Sets: 4
Reps: 45secs
Rest: 30-60secs
Sets: 4
Reps: 60secs each
side
Rest: 30-60secs
All functional groups
Week 6
Repeat Week 1
Exercise
Warm up
Stepper,
VersaClimber or
Incline Treadmill
Barbell or Dumbbell
Squats
6 WEEK TRAINING PROGRAM prepared by Stair Climbing Australia
YOUR BODY, YOUR WAY:
Recovery, or Movement Preparation 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 therefore develop the sort after adaptations, ie; become stronger and fitter to your optimal potential. Overtraining and under recovering
also sets you up for injury and under performance.
While stair climbing and the exercises that have been prescribed in our 6 week training program are not all high impact, there is still a lot of force and intensity
placed on the body so to make sure we are starting each session in the best condition possible it is imperative that you adhere to your Movement Preparation
days as you would any other session. 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.
Because everyone is different and everyone’s body will respond differently we have not prescribed a specific structure, rather given you 12 movements and
techniques 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 Movement Preparation such as a massage, light swim or simply a walk to increase blood circulation and get the body moving as it was
designed to.
YOU CAN CHOOSE ANY OF THE FOLLOWING:
Ball Release
Using a ball of any description, manipulate the connective tissue in
areas that we know build up a lot of tension due to the nature of our
sport.
Spend 30sec on each area using your body weight to apply pressure
before going for a small walk to allow the body to adapt to the change
in the tissue.
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 increase blood circulation, lymphatic toxin drainage and
myofascial release along muscular areas that we know are worked extremely hard
when training for stairs.
Spend 45-60sec on each area using your body weight to apply pressure before
going for a small walk to allow the body to adapt to the change in the tissue
1. Calf Complex
2. Hamstring Complex
3. Adductor Complex
4. Quad Complex
5. Gluteus Complex
6. TFL Complex