So your wanting to compete in a stair climbing race but do not have a proper set of stairs to train on. What do you do?? Is it even possible? Can you get a good time by NOT training on stairs.
The answer to these questions are found below. In short ....IT IS POSSIBLE TO TRAIN FOR A STAIR CLIMBING RACE AND STILL DO VERY WELL WITHOUT CLIMBING STAIRS!
Tip #1 - Training with weights
One of the overlooked aspects of stair climbing is training with weights. Many athletes do not want to train with weight due to the misconception that they will become bulky and carry to much weight for a stair climbing race.
Just the opposite will happen. You will become more efficient and quicker stair climber. The secret is to train smarter, not harder in the weight room.
Secret Tip - Train with your bodyweight only:
Your not a bodybuilder or powerlifter so you shouldn't train like one. For a stair climber the best exercises to choose from are exercises that use the most amount of muscle per repetition. For examples please go to featured exercises on our website.
Tip #2 - Train Hamstrings More then the front of your legs Since climbing stairs involves more hamstrings and glute muscles you must train them to be the stronger and more dominant muscle in the leg. Make sure to train hamstrings and glutes (buttocks) first thing in the week. You must also train the outside of the hips as well as this is usually the weaker link for the stair climber.
Tip #3 - Become an efficient Cardio Master. Since you do not have stairs to train on, the next best thing is to have an amazing cardiovascular program to fall back on.
You just train on either s stepmill or stair master. Make sure to start doing interval training at least 8 weeks before the big race. begin with 30 seconds on 30 seconds off and to increase your intervals every week. Ex: - 1 minute on - 30 seconds off.
The key in your cardiovascular training sessions is to train near or above your lactate acid threshold. Your heart rate should be close to 75-85 percent of your maximum. You should try to mimic the stair climb race as much as possible. To figure out your lactate acid threshold heart rate: 220-age x .75-.85.
Try to hold that heart rate for as long as you can. You may only at the beginning be able to hold a 75 percent max heart rate for only 5 minutes, but over time you should be able to improve this number significantly.
Tip #4 - Rest For Better Results
The one thing you can do for your body is to make sure you get enough rest. This includes 8 hours of sleep, but also requires you to schedule proper rest days. Make sure to take a full two days off a week, especially if your getting ready for an important race! An example of a training schedule follows:
Sunday - Long cardio session
Monday - Weights
Tuesday - interval training
Wednesday - OFF
Thursday - Weights
Friday - Interval training
Saturday - OFF
I hope this helps those of you who have no stairs to train on for a stair climbing race.
For more information about stair climbing go to