Couch to the Summit

Icon Collap
...
Home / Workout of the Day: Explosive 3-Step stair Intervals

Workout of the Day: Explosive 3-Step stair Intervals

This workout is best done in a stair-well with 10 or more floors, but you can adjust and improvise the workout if you have access to a smaller stairwell.

These intervals are designed to build explosive power with full extension of the hips because you will need an explosive push to be able to clear three steps at a time. This workout will help you find additional power in steep vertical efforts where you may need to ascend larger rock steps or steeper sections. This is where many people will slow down, but you can build an advantage by using your strength and power to continue climbing with speed.

Make sure you are able to reach a third step without difficulty, otherwise you will need to perform the workout with only two steps at a time. 

Use caution, because you may trip on the stairs if you are unable to clear the top of the third step on each stride.

Warm-up:

15 floors: Single step walking. Easy effort. Walk back down.
15 floors: Two steps at a time walking. Easy effort. Walk back down.
15 floors: Three steps at a time walking/lunging. Easy effort. Walk back down.

Intervals:

•    Run three steps at a time, one floor. Then rest 20 seconds. Repeat 15 times until at the top. Walk back down.
•    Run three steps at a time, two floors. Then rest 20 seconds. Repeat 7 times until at the top. Walk back down. 
•    Run three steps at a time, three floors. Then rest 20 seconds. Repeat 5 times until at the top. Walk back down.
•    Run three steps at a time, two floors. Then rest 20 seconds. Repeat 7 times until at the top. Walk back down. 
•    Run three steps at a time, one floor. Then rest 20 seconds. Repeat 15 times until at the top. Walk back down.

You can use this workout once every 2-3 weeks. As you get stronger you can increase the length of the pyramid (e.g. from 1-2-3-2-1 to 1-2-3-4-3-2-1) by adding in four steps at a time, or five or more.

Warm-down: 

10-15 minutes to clear the lactic acid from the legs and promote faster recovery.

•    Easy jog on the flat
or
•    Single step walking. Easy effort.

If you would like help becoming a stronger and faster athlete, please consider using my coaching services.