Some of the best summer workouts take place outside. One of my favorites is running stairs at a local stadium. Why? Stairs are one of the most convenient tools to challenge your body—and help you get faster.
Here is what you’ll need for my Ultimate Stair Workout:
- Running shoes
- 300 continuous stairs (ideally)
- The Rocky soundtrack on your iPod, and
- The will to kick some butt!
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Before we get into the workout, here are some things to consider:
- To increase your sprint times, you must improve both your stride rate and stride frequency. Try this stair workout two times a week. It is designed to increase your speed, acceleration, power and stride frequency by adding resistance to each stride.
- Maximal exertion and proper rest periods are the most important variables. I don’t want you walking up the stairs, nor do I want you running down them.
- Don’t lean over your knee when you accelerate; this encourages your glutes to stay weak, and overemphasizes quadriceps recruitment.
- If you don’t have 300 continuous steps, break the routine up into smaller sets.
30- to 45-Minute Ultimate Stair Workout
- Dynamic Warm-Up, 5-10 minutes.
- Sprint every step for 100 stairs (20-30 seconds). Walk down the stairs and rest 1 minute.
- Sprint every other step for 100 stairs. Walk down the stairs and rest 1 minute.
- Sprint every third step for 100 stairs. Walk down the stairs and rest 1 minute.
- Sprint every step for 200 stairs (45 seconds). Walk down the stairs and rest 2 minutes
- Sprint every other step for 200 stairs. Walk down the stairs and rest 2 minute.
- Sprint every third step for 200 stairs. Walk down the stairs and rest 2 minute.
- Sprint every step to the top (1 minute). Walk down the stairs and rest 3 minutes.
- Sprint every other step to the top. Walk down the stairs.
- Stretch your calves, quads and hamstrings.