Climb Atlanta Training Programs
These online training program with weekly tips are available for climbers as a weekly or daily workout guide for Climb Atlanta. Please note this is a challenging climb and the ALA encourages you to prepare by training either at your local gym, in a building stairwell or hilly outdoor area prior to the event. Preconditioning helps prevent injury and provides stamina. Before beginning any training program, you need to get your doctor's permission and consult your doctor about medical questions. |
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Monica Cabbler's |
Jeff Galloway's |
Gail Anderson's |
Monica Cabbler's Weekly Training Tips
Monica Cabbler is a USA track and field athlete training for the 2008 Olympics in Beijing and runs Cabbler and Associates Marketing Firm.
"As you prepare for the Atlanta Climb on April 19th, one of my favorite workout suggestions is running the hills at Piedmont Park in Midtown. When multiple flights of stairs are not accessible for your training, climbing hills will be the most comparable option. I like to do uphill sprint bursts to enhance my explosive power in the triple jump for track and field. Whether you choose to run or walk up the hill, this workout will emphasize all of your power muscles: hamstrings, gluts, quadriceps and calf muscles.
Once you find the slope angle that will best suit your level, start with a walking segment as a warm-up. Gauge a distance of approximately 40 - 60 meters uphill, and then mark your desired endpoint. Consider 4 sets of 3 uphill repetitions, with a 1-minute water break between each set. Upgrade to 3 sets of 4 repetitions as you progress in the following weeks, which decreases your rest time. Feel free to increase your total reps and/or distance, as you continue to advance. Always log your workout sets over time, indicating how you felt as a reference.
The dual benefit of doing hill workouts is the walk back down! The taller the slope, the greater the quadricep burn on the downhill journey. This can strengthen your VMO (Vastus Medialis Oblique), the teardrop muscle on the inside of your quad that helps to medially stabilize your patella. A smart variation is to walk down "backwards", as an eccentric training technique. The backwards lunge motion works your hamstrings and gluts, avoiding excess torque on the knees. Hooray! This is a luxury for those prone to knee pain or runner's knee. Advanced runners may skip down backwards for an added plyometric effect and cardio benefit, which maintains rapid heart rate intensity.
For a continuous uphill climb for a longer distance, a second training site is Stone Mountain Park in Decatur, GA. Both venue locations provide a very scenic view, making it easy to exhale from a long day while you "power up" for the Atlanta Climb!"
Injury- Prevention:
Baby your body after your workouts. Remember pain has a purpose, so listen to your body and heed the warning signs before an injury occurs.
Do an "ice-cup massage" on your chins, knees, or any pain-prone body parts. Make ice cups by filling Dixie cups with water and freezing overnight. Then peel away the top of the paper cup, as the ice-cup melts. Icing a body part for 12 minutes or less is effective. Alternate ice and heat on your injury-prone areas to promote healing and circulation.
Pool workouts are great for recovery, as well as injury prevention and rehabilitation. Doing exercises in the pool allows you to reap the benefits of cardio and resistance training without the physical torque of a high impact workout. You can simulate running motions, jumping drills, leg circles and leg extension exercises in the pool, while minimizing direct stress on your body. Plus, good pool workouts are sure to grant a great night's sleep.
Chiropractic care and massage therapy are also key in injury prevention and maintainance. When you train your body to its peak performance level, it is good to have system in place to keep your body balanced. Dr. Clayton Gibson, III, of Vitality Health Care in Atlanta helps to keep me injury-free and at optimum performance. Dr. Gibson creates a specific system that works best for me and my body, including: nutritional, structural, pre-habilitiation, programs to strengthen my weakness and the areas most prone to causing injury in my sport. Whether your specialty is fitness, golfing, running, or general.
Jeff Galloway's Stair Climb Training Program
Olympian Jeff Galloway has written the best selling running book in North America and has helped over 200,000 average runners reach thier goals. For much more information on training, nutrition, motivation, etc. See GALLOWAY'S BOOK ON RUNNING 2ND EDITION
Note:
You need to get your doctor's permission before beginning any program. Don't keep training when there is pain or any sign of cardiovascular problems. Stair running and walking can aggravate knees. Don't try to run or walk through pain on stairs. For questions, ask your doctor on all medical issues.
Instructions:
I recommend training 3 days a week (don't run two days in a row). If you have been running more days than this, it would be OK to continue with that schedule, but no more than 5 days of running.
The day before the long run, and the stair workout, should be rest days--so that the legs are fresh for these workouts.
One day should be an easy day of running 20-30 minutes, with as much walking as desired.
The long run should be very slow, with walk breaks. You don't want to huff and puff--even at the end of the long run. Most runners benefit from running 2-3 minutes and walking a minute.
The primary training session is the weekly stair workout.: walk the first flight, and then run and walk as needed on each set of floors. Between each set, walk as much as you need for recovery--usually 1-2 minutes. It is OK to be huffing and puffing at the end of the workout--not for the first third.
Don't sprint up the stairs, run at a relaxed pace, that doesn't stress the feet or legs.
Warm up for all runs (and especially the stair workout) by walking for 5-10 minutes, and then jogging and walking for 10 minutes. Warm down after the workouts by reversing the warm-up. Never go from strenuous activity to standing or sitting--gradually warm down.
Easy Run |
Long Run |
Stair Workout |
Week of Feb. 4 |
2 miles | 5-6 sets of one floor - walk 1-2 minutes between each |
Week of Feb. 11 |
2.25 miles | 8-10 sets of one floor - walk 1-2 minutes between each |
Week of Feb. 18 |
2.5 miles | 10-15 sets of one floor - walk 1-2 minutes between each |
| Week of Feb. 25 20 minutes |
2.75 miles | 15-20 sets of one floor - walk 1-3 minutes between each |
| Week of March 3 20-25 minutes |
3 miles | 20-25 sets of one floor - walk 1-2 minutes between each (or 10-13 sets of 2 flights each) |
| Week of March 10 20-25 minutes |
2.5-3 miles | 30-35 sets of one floor or 15 sets of two floors - walk 1-2 minutes between each |
| Week of March 17 20-30 minutes |
3-4 miles | 37-45 sets of one floor or 18-23 sets of two floors, or 12-15 sets of three floors |
| Week of March 24 20-30 minutes |
2-3 miles | 45-55 sets of one floor or 22-27 sets of two floors, or 15-18 sets of three floors |
| Week of March 31 20-30 minutes |
3-5 miles | 25-35 flights, segments of 2-4 flights, continuous - running and walking one floor |
| Week of April 7 20-30 minutes |
2-3 miles | 53-60 sets if one floor or 26-30 sets of two floors, or 17-20 sets of 3 floors |
| Week of April 14 20-30 minutes |
3-6 miles | 30-40 flights, segments of 2-4 flights continuous--running and walking one floor |
| April 19 | Climb Atlanta! |
Gail Anderson's Stair Stepper Workout
Gail Anderson is the Fitness Coordinator for the Health and Wellness Initiative at the Morehouse School of Medicine and fitness has always been a part of her life.
Warm-up/ 3 minutes: Start out at an easy intensity and step at a pace that gradually elevates your heart rate and warms up your muscles.
1. Steady Step/3 minutes: Increase your intensity slightly higher than your warm up level. Keep your range of motion moderate (about a 6 inch step motion up and down).
2. Jogging Step/2 minutes: Keep your range of motion the same, but increase the intensity by speeding up your rhythm. Don't let your feet leave the pedals as you jog.
3. Running Step/2 minutes: Keep your range of motion the same, speed up a little faster than the jog step. Keep your rhythm smooth but quick.
4. Recovery Step/2 minutes: Drop your intensity level and step at a range of motion and rhythm that feels "easy." Breathe deeply and re-check for good posture here.
5. Hiking Step/2 minutes: Increase the intensity and range of motion, but not your speed. Imagine that you are taking big steps up a steep hill.
6. Jogging Step/1 minute: Increase your intensity and speed and repeat the jogging step you did earlier. This time it's only for 1 minute, so focus on perfect posture.
7. Running Step/1 minute: Increase your jogging pace as you did before. Try to maintain an approximate 6-inch range of motion in your steps.
8. Steady Step/2 minutes: Decrease your intensity and rhythm and step for 2 minutes at an easy to moderate pace.
9. Cool-down/2 minutes: Decrease your intensity and pace to a super easy level. After your heart rate and breathing have returned to your starting level, take a few minutes to stretch and relax.
