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Running Steps

by John Wakefield


This workout is brought to you by our good friend, John Wakefield. PeloTrain is a full time professional performance coaching and training facility that has the ability to put together coaching plans from absolute beginners to top level professional, providing long-term training and management plans from one on one & group sessions. What ever your requirement wether it be sport orientated or just general fitness Pelotrain is more than able to cater for your needs. For more info on John and his services, please visit his website.

Special thanks go out to his riders Anthony Reynard and Caleb Tennant.

What you Will Need
You need to find a flight of stairs with around a minimum of 150 stairs the gradient of the stairs must also be between 10-20%. If you cannot find the correct gradient or number of steps use what you have but then add an extra few sets.

Warm up 10 min with light jog Zone 2 and 3 heart rate.

Sequence 1:
Take dumbbells in each hand and start at the bottom of the flight of stairs. Holding them at your side, take each 2nd step all the way up to the top in 1 set without stopping for a rest. Once you at the top, turn around and come down straight away and go into 30 x push ups. Your Heart rate should be in high zone 3/low zone 4 by the top of the stairs.

Sequence 2:
From the push ups take the dumbbells and go once again to the bottom of the flight. Raise the dumbbells shoulder height. Once again, taking every 2nd step do 1 x shoulder press, take another step landing with the alternate leg and do another shoulder press all the way to the top. A little tip here is that when you step, punch the weight up it helps with momentum. Once at the top come straight down and do 30 x jack-knives. Your heart rate will be zone 4 by the top.

Sequence 3:
Straight from the jack-knives go to the bottom of the stairs and run a hard tempo up to the top of the stairs. Heart rate high Zone 3/low Zone 4. If you have the means available after the run up do 10 x pull ups.

Try to repeat this set as many times as you can and on each set add 10 push-ups/sit-ups/pull ups each time.

NOTE: Combinations here are limitless dependent on what you want out of the session. If you looking at just building strength or a hi-intensity session they are all available on the stairs with or without weights. Combinations include sprinting up every stair or every 2nd stair. Hopping 1 flight or a number of steps or combining the all 3. The options are limitless and it keeps things new and interesting every time.

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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