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WESTPAC STAIR CLIMB 2010 Choosing your training plan

Beginner: The Finisher


This program is for those with a low fitness base. You may already walk a couple
of times a week, go to the gym occasionally or simply remain active through your
work environment. Getting to the top is your goal and youre ready to give it
a go! Note: This program is NOT recommended for completely inactive people.

Intermediate: The Challenger
This program is for those with a good to great fitness base. You may regularly
attend a gym and participate in resistance training, cardiovascular exercise
(treadmill, bike, rower etc) and/or group fitness classes. You should be capable
of jogging/running for at least 20 minutes. You may have done a couple of fun
runs/rides etc. Youre ready to step up, know how to push yourself and
hungry for the challenge.

Advanced: The Hardcore
This program is for those with an excellent to elite fitness base. You may be a
high end fitness enthusiast or a competitive athlete e.g. rower, runner, cyclist.
You train 5-7 times per week including resistance training, high intensity
cardiovascular exercise and you may find yourself competing in events of some
nature at least once a month. You have a high tolerance to pain and love to
train really really HARD!


Stair climbing info:
Train using a stair case with the designated amount of steps Beginner:
50-100 steps / Intermediate: 100-200 steps / Advanced: 200+steps
For best results, take TWO steps at a time This allows you to cover
more ground in less time
If railing is available USE IT it takes a small amount of weight off the
legs resulting in better overall stamina
When running becomes too difficult, dont be afraid to walk - you can still
cover good ground with a solid walking pace
Your mind will want you to stop before your legs & lungs- TAKE
CONTROL; stair climbing can build a mental strength unlike any other!
Avoid stair climbing in consecutive days as the legs and lungs need time
to recover







Created by Adam Ryan September 2010
BEGINNER: 5 week stair climbing program
For stair climbing workouts use a stair case with 50-100 steps

Week 1

Mon
6
th

Tues
7
th

Wed
8
th

Thurs
9
th

Fri
10
th

Sat
11
th

Sun
12
th

Session Stair
climbing
Rest Gym Rest Rest Stair
climbing
Rest
Description
3 x 3 with 60
secs rest
between
sets
Refer to
additional
program
3 x 3 with
60 secs rest
between
sets


Week 2

Mon
13
th

Tues
14
th

Wed
15
th

Thurs
16
th

Fri
17
th

Sat
18
th

Sun
19
th

Session Stair
climbing
Rest Gym Rest Stair
climbing
Rest Long
distance
Description
3 x 4 with 60
secs rest
between
sets
Refer to
additional
program
3 x 4 with 60
secs rest
between
sets
Cycle or
walk for 30-
45 minutes

Week 3

Mon
20
th

Tues
21
st

Wed
22
nd

Thurs
23
rd

Fri
24
th

Sat
25
th

Sun
26
th

Session Stair
climbing
Rest Gym Rest Stair
climbing
Rest Rest
Description
3 x 5 with 60
secs rest
between
sets
Refer to
additional
program
3 x 5 with 60
secs rest
between
sets



Week 4

Mon
27
th

Tues
28
th

Wed
29
th

Thurs
30
th

Fri
1
st

Sat
2
nd

Sun
3
rd

Session Stair
climbing
Rest Gym Rest Stair
climbing
Rest Long
distance
Description
3 x 6 with
60 secs rest
between
sets
Refer to
additional
program
3 x 6 with
60 secs rest
between
sets
Cycle or
walk for 30-
45 minutes

Week 5

Mon
4
th

Tues
5
th

Wed
6
th

Thurs
7
th

Fri
8
th

Sat
9
th

Sun
10
th

Session Rest Stair
climbing
Rest Rest Westpac
Stair
Climb
Rest &
recover
Plan
your next
event!
Description
3 x 3 with 60
secs rest
between
sets


Note: This program is a guide for you to follow. If certain days dont work for you then
change them according to your lifestyle.
Created by Adam Ryan September 2010
BEGINNER: Gym Program
Note: Please consult a certified exercise professional before starting this program.

Exercise

Week 1 Week 2 Week 3 Week 4
Stair Master
(Machine)

4-8
minutes
6-10
minutes
8-12
minutes
10-14
minutes
Leg Press


1 x 20-25

2 x 20-25
Rest 30-60sec
between sets
2 x 20-25
Rest 30-60sec
between sets
3 x 20-25
Rest 30-60sec
between sets
Seated Rows


1 x 15-20 2 x 15-20
Rest 30-60sec
between sets
2 x 15-20
Rest 30-60sec
between sets
3 x 15-20
Rest 30-60sec
between sets
Step Ups
- The step should be the same height
as your knee
2 x 30sec
Rest 30-60sec
between sets
2 x 45sec
Rest 30-60sec
between sets
2 x 60sec
Rest 30-60sec
between sets
3 x 60sec
Rest 30-60sec
between sets
Alternating Cable Rows 1 x 10-15
each arm
2 x 10-15
each arm
Rest 30-60sec
between sets
2 x 10-15
each arm
Rest 30-60sec
between sets
3 x 10-15
each arm
Rest 30-60sec
between sets
Calf Raise


1 x 15-20 2 x 15-20
Rest 30-60sec
between sets
2 x 15-20
Rest 30-60sec
between sets
3 x 15-20
Rest 30-60sec
between sets
DB Arm Swings


2 x 30sec
Rest 30-60sec
between sets
2 x 45sec
Rest 30-60sec
between sets
2 x 60sec
Rest 30-60sec
between sets
2 x 60sec
Rest 30-60sec
between sets
L & R Side Plank/Bridge


2 x 30sec 2 x 45sec 2 x 60sec 2 x 60sec
Cool Down & Stretch


Hold stretch
for 20-30sec
Hold stretch
for 20-30sec
Hold stretch
for 20-30sec
Hold stretch
for 20-30sec

Considerations
Choose the right weight. Your trainer should be able to determine the ideal
amount of weight to challenge you without causing injury.
The tempo when lifting should be smooth and consistent
Avoid pausing during repetitions to keep the heart rate up
Ideally (if your body allows) its recommended that you complete
resistance training twice a week. Note: NOT in consecutive days as
muscles need 48-72 hours to repair
If its too hard or too easy, have your trainer adjust your program
accordingly
Try using the stair master at the end of your workout instead of at the
beginning this will be a great test of strength & endurance

Created by Adam Ryan September 2010
INTERMEDIATE: 5 week stair climbing program
For stair climbing workouts use a stair case with 100-200 steps

Week 1

Mon
6
th

Tues
7
th

Wed
8
th

Thurs
9
th

Fri
10
th

Sat
11
th

Sun
12
th

Session Stair
climbing
Rest Gym Rest Stair
climbing
Rest Rest
Description
3 x 3 with 60
secs rest
between
sets
Refer to
additional
program
3 x 3 with 60
secs rest
between
sets


Week 2

Mon
13
th

Tues
14
th

Wed
15
th

Thurs
16
th

Fri
17
th

Sat
18
th

Sun
19
th

Session Stair
climbing
Rest Gym Rest Stair
climbing
Gym Long
distance
Description
3 x 4 with 60
secs rest
between
sets
Refer to
additional
program
3 x 4 with 60
secs rest
between
sets
Refer to
additional
program
Cycle or jog
for 30-45
minutes

Week 3

Mon
20
th

Tues
21
st

Wed
22
nd

Thurs
23
rd

Fri
24
th

Sat
25
th

Sun
26
th

Session Stair
climbing
Cycle or
spin
Gym Rest Stair
climbing
Gym Rest
Description
3 x 5 with 60
secs rest
between
sets
45 min
Refer to
additional
program
3 x 5 with 60
secs rest
between
sets
Refer to
additional
program


Week 4

Mon
27
th

Tues
28
th

Wed
29
th

Thurs
30
th

Fri
1
st

Sat
2
nd

Sun
3
rd

Session Stair
climbing
Cycle or
spin
Gym Rest Stair
climbing
Gym Long
distance
Description
3 x 6 with
60 secs rest
between
sets
45 min
Refer to
additional
program
3 x 6 with
60 secs rest
between
sets
Refer to
additional
program
Cycle or jog
for 30-45
minutes

Week 5

Mon
4
th

Tues
5
th

Wed
6
th

Thurs
7
th

Fri
8
th

Sat
9
th

Sun
10
th

Session Rest Stair
climbing
Rest Rest Westpac
Stair
Climb
Rest &
recover
Plan
your next
event!
Description
3 x 3 with 60
secs rest
between
sets


Note: This program is a guide for you to follow. If certain days dont work for you then
change them according to your lifestyle.
Created by Adam Ryan September 2010
INTERMEDIATE: Gym Program
Note: Please consult a certified exercise professional before starting this program.

Exercise

Week 1 Week 2 Week 3 Week 4
Rower 1500m
Record time
1500m
Record time
1500m
Record time
1500m
Record time
Stair Master
60sec easy/60sec Hard

4-6
minutes
6-8
minutes
8-10
minutes
10-12
minutes
Squats


2 x 20-25

2 x 20-25
Rest 30-60sec
between sets
3 x 20-25
Rest 30-60sec
between sets
3 x 20-25
Rest 30-60sec
between sets
Seated Rows


2 x 15-20 2 x 15-20
Rest 30-60sec
between sets
3 x 15-20
Rest 30-60sec
between sets
3 x 15-20
Rest 30-60sec
between sets
Step Ups
- The step should be the same height
as your knee
2 x 45sec
Rest 30-60sec
between sets
3 x 45sec
Rest 30-60sec
between sets
3 x 60sec
Rest 30-60sec
between sets
3 x 60sec
Rest 30-60sec
between sets
Alternating Cable Rows 2 x 10-15
each arm
Rest 30-60sec
between sets
2 x 10-15
each arm
Rest 30-60sec
between sets
3 x 10-15
each arm
Rest 30-60sec
between sets
3 x 10-15
each arm
Rest 30-60sec
between sets
Calf Raise


2 x 15-20
Rest 30-60sec
between sets
2 x 15-20
Rest 30-60sec
between sets
3 x 15-20
Rest 30-60sec
between sets
3 x 15-20
Rest 30-60sec
between sets
DB Arm Swings


2 x 45sec
Rest 30-60sec
between sets
3 x 45sec
Rest 30-60sec
between sets
3 x 60sec
Rest 30-60sec
between sets
3 x 60sec
Rest 30-60sec
between sets
L & R Side Plank/Bridge


2 x 45sec 2 x 60sec 2 x 60sec 3 x 60sec
Cool Down & Stretch


Hold stretch
for 20-30sec
Hold stretch
for 20-30sec
Hold stretch
for 20-30sec
Hold stretch
for 20-30sec

Considerations
Choose the right weight. Your trainer should be able to determine the ideal
amount of weight to challenge you without causing injury.
The tempo when lifting should be smooth and consistent
Avoid pausing during repetitions to keep the heart rate up
Do NOT complete resistance training in consecutive days as muscles
need 48-72 hours to repair
If its too hard or too easy, have your trainer adjust your program
accordingly
Try using the stair master at the end of your workout instead of at the
beginning this will be a great test of strength & endurance
Created by Adam Ryan September 2010
ADVANCED: 5 week stair climbing program
For stair climbing workouts use a stair case with 200+ steps

Week 1

Mon
6
th

Tues
7
th

Wed
8
th

Thurs
9
th

Fri
10
th

Sat
11
th

Sun
12
th

Session Stair
climbing
Gym Cycle or
spin
Gym Stair
climbing
Rest Long
distance
Description
3 x 3 with 60
secs rest
between
sets
Refer to
additional
program
45 mins Refer to
additional
program
3 x 3 with 60
secs rest
between
sets

Cycle or jog
for 30-45
minutes

Week 2

Mon
13
th

Tues
14
th

Wed
15
th

Thurs
16
th

Fri
17
th

Sat
18
th

Sun
19
th

Session Stair
climbing
Gym Cycle or
spin
Rest Stair
climbing
Gym Long
distance
Description
3 x 4 with 60
secs rest
between
sets
Refer to
additional
program
45 mins 3 x 4 with 60
secs rest
between
sets
Refer to
additional
program
Cycle or jog
for 30-45
minutes

Week 3

Mon
20
th

Tues
21
st

Wed
22
nd

Thurs
23
rd

Fri
24
th

Sat
25
th

Sun
26
th

Session Stair
climbing
Gym Cycle or
spin
Rest Stair
climbing
Gym Rest
Description
3 x 5 with 60
secs rest
between
sets
Refer to
additional
program
45 mins 3 x 5 with 60
secs rest
between
sets
Refer to
additional
program


Week 4

Mon
27
th

Tues
28
th

Wed
29
th

Thurs
30
th

Fri
1
st

Sat
2
nd

Sun
3
rd

Session Stair
climbing
Gym Cycle or
spin
Gym Stair
climbing
Long
distance
Gym
Description
3 x 6 with
60 secs rest
between
sets
Refer to
additional
program
45 mins Refer to
additional
program
3 x 6 with
60 secs rest
between
sets
Cycle or jog
for 30-45
minutes
Refer to
additional
program

Week 5

Mon
4
th

Tues
5
th

Wed
6
th

Thurs
7
th

Fri
8
th

Sat
9
th

Sun
10
th

Session Rest Stair
climbing
Rest Rest Westpac
Stair
Climb
Rest &
recover
Plan
your next
event!
Description
3 x 3 with 60
secs rest
between
sets


Note: This program is a guide for you to follow. If certain days dont work for you then
change them according to your lifestyle.
Created by Adam Ryan September 2010
Created by Adam Ryan September 2010
ADVANCED: Gym Program
Note: Please consult a certified exercise professional before starting this program.

Exercise

Week 1 Week 2 Week 3 Week 4
Rower 3 x500m
Record time
3 x 500m
Record time
4 x 500m
Record time
4 x 500m
Record time
Stair Master
45sec easy/60sec Hard

4-6
minutes
6-8
minutes
8-10
minutes
10-12
minutes
Squats
Rest 30-60sec between sets

1 x 20-25
plus 20 squat jumps
after each set
2 x 20-25
plus 20 squat jumps
after each set
2 x 20-25
plus 20 squat jumps
after each set
3 x 20-25
plus 20 squat jumps
after each set
Seated Rows
Rest 30-60sec between sets

1 x 15-20
plus 10 push ups
after each set
2 x 15-20
plus 10 push ups
after each set
2 x 15-20
plus 10 push ups
after each set
3 x 15-20
plus 10 push ups
after each set
Step Ups
Rest 30-60sec between sets
- The step should be the same height
as your knee
1 x 45sec
Plus 20 split jumps
after each set
2 x 45sec
Plus 20 split jumps
after each set
2 x 60sec
Plus 20 split jumps
after each set
3 x 60sec
Plus 20 split jumps
after each set
Alternating Cable Rows 2 x 10-15
each arm
Rest 30-60sec
between sets
2 x 10-15
each arm
Rest 30-60sec
between sets
3 x 10-15
each arm
Rest 30-60sec
between sets
3 x 10-15
each arm
Rest 30-60sec
between sets
Calf Raise


2 x 15-20
Rest 30-60sec
between sets
2 x 15-20
Rest 30-60sec
between sets
3 x 15-20
Rest 30-60sec
between sets
3 x 15-20
Rest 30-60sec
between sets
DB Arm Swings


2 x 45sec
Rest 30-60sec
between sets
3 x 45sec
Rest 30-60sec
between sets
3 x 60sec
Rest 30-60sec
between sets
3 x 60sec
Rest 30-60sec
between sets
L & R Side Plank/Bridge


2 x 45sec 2 x 60sec 2 x 60sec 3 x 60sec
Cool Down & Stretch


Hold stretch
for 20-30sec
Hold stretch
for 20-30sec
Hold stretch
for 20-30sec
Hold stretch
for 20-30sec

Considerations
Choose the right weight. Your trainer should be able to determine the ideal
amount of 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 the heart rate up
Do NOT complete resistance training in consecutive days as muscles
need 48-72 hours to repair
If its too hard or too easy, have your trainer adjust your program
accordingly
Try using the stair master at the end of your workout instead of at the
beginning this will be a great test of strength & endurance