star tra u - american lung association | american lung

MARCH 18, 2017 | U.S. BANK CENTER | MILWAUKEE, WI | [email protected] | 262-703-4200
STAIR CLIMB TRAINING GUIDE
on your decision to train for the Fight For Air Climb!
Stair climbing offers many health benefits to
climbers, both mental and physical. To help you
accomplish the physical task of climbing the 1,034
steps, 47 floors of the U.S. Bank Center, the
American Lung Association and 9Round have
compiled this training guide to help you master
your climb.
1. Build your endurance and cardiovascular fitness
2. Strengthen your muscles
4. Get to the TOP!
This guide offers a 6-week circuit workout, created by 9Round, training tips and extra
workouts. The circuit training can be completed at home or in the gym, and you can
complete the stair workouts on stairs, a Stairmaster, or utilize a hill or machine that
inclines. If you need that extra push from a trainer, consider joining 9Round! As the
official Fitness Partner of the Fight For Air Climb, they are offering discounts on
memberships and FREE in-gym trainings to registered Climbers. Plus, if you become a
member of 9Round, you’ll be entered to win FREE REGISTRATION for the 2018 Fight
For Air Climb! More information on 9Round’s offerings and the official American Lung
Association Practice Climbs can be found online at FightForAirClimb.org.
Before you begin this training, we recommend you consult your physician.
The average
10 EASY STEPS
TO HELP YOU MASTER THE CLIMB 1. The best and most important thing you can do for training is to climb stairs. Begin
with a 10-minute workout using real stairs each week. We encourage you to take
the stairs whenever possible, and to take advantage of our practice climbs!
2. Remember to always warm up your muscles before you begin to climb. When
you start, pick up a tempo that feels right to you and stick with it.
3. To improve your cardiovascular fitness during training, mix in different speeds and
effort levels during your workouts. (e.g. do 2 minutes of easy climbing followed by 1
minute of maximum effort. As you get more fit, you can increase your maximum effort time
to 2 or 3 minutes and keep your recovery pace to 2 minutes)
4. Really want to test your strength? Skip a stair when climbing.
5. Keep it interesting by racing against the clock. In your first 5 minutes of training,
keep track of how many floors or stairs you finish. Aim to do 2-3 more floors or stairs
than the first one, and keep challenging yourself to do more every 5 minutes. Don’t
underestimate your Spotify playlist—listening to music can also help you propel up the stairs.
6. Flexibility is important to help prevent injuries and recover from sore, tight muscles after training. It’s
important to stretch for at least 5 minutes after your workouts; and most of all, listen to your body.
7. Feed your body well while training. Stock up on nutrients, vitamins and H2O to recover and get
stronger. Cut out sodas, juices and sugary drinks. Eat a wide variety of fruits and vegetables, lean
proteins and healthy fats. Increase your carbohydrate intake slightly, but keep it under control.
Oatmeal, brown rice and yams are good choices. Stay away from white pasta, white potatoes and
white bread—they will spike your blood sugar too quickly.
8. Relax and be confident in yourself. Mentally prepare yourself the
night before the climb.
9. The day of the event, wear comfortable shoes and drink enough
water before, during and after the climb. No water bottles can be
brought into the stairwell, however, we have 4 water stations
along the way, and water at the TOP!
10. HAVE FUN! Every step you take moves us forward in our fight
for healthy lungs and clean air.
Even 2 flights of
pounds of weight
worry—it’s normal. It’s called
climber’s cough. The solu-
tion? Suck on hard candy
during, or right after, your
climb!
9ROUND CIRCUIT TRAINING
you’ll repeat the following moves for 1 minute each:
Alternative Box Step Up 1 minute
Mountain Climbers 1 Minute
Push-up (on toes or knees) 1 Minute
Alternate Reverse Lunge to Front Kick 1 Minute
Speed Skaters 1 Minute
Alternative Box Step Up
to Front Kick
9ROUND CIRCUIT TRAINING
Stair climbing builds
9Round is a 30 minute circuit that will always be a different full body workout every
day. With the guidance of our 9Round certified trainers, you will build strength and
endurance needed to get to the TOP of the U.S. Bank Center! All the kicking,
punching, and weight training done at your local 9Round fitness strengthens your core
and hip flexors to give you the boost you'll need to fly up those stairs. As the official
fitness partner for the #1 Climb in the Nation, 9Round is giving you the opportunity to
participate in FREE training classes and offering discounted rates on membership.
FREE 9ROUND TRAINING CLASSES
Visit one of the 18 official Fight For Air Climb 9Round locations on Thursdays from
9:00 a.m.- 11:00 a.m. OR 6:00 p.m. - 8:00 p.m. starting January 26 until March 16 and
train for FREE! All climbers must present the 1-page certificate in their Welcome
Packet to redeem at their local gym, and must present the certificate for each training
session.
EXCLUSIVE 9ROUND MEMBERSHIP OFFER FOR CLIMBERS ONLY!
Become a member of your local 9Round gym and train at a special discounted
rate! Climbers who sign up to become a member before March 18, 2017, will
lock in a $59/month-to-month membership rate. Plus, you’ll be entered to
win FREE REGISTRATION for the 2018 Fight For Air Climb.
Find your official Fight For Air Climb 9Round gym here: https://www.9round.com/
kickboxing-classes
ADD-ON CIRCUIT TRAINING
Cool-down:
Interval Pyramid
Exercise Duration
Wall Sit 1 min
Forearm Plank 1 min
Mountain Climbers 30 sec
in between
Stronger lungs allow you
stronger heart refuels
your muscles with
ADD-ON CIRCUIT TRAINING
Cardio + Legs + Core
min Stair climber
Step-ups (alternating leading foot) 3 10 each Bench or box
Stairs 5 min 70-100 steps per
min Stair climber
Dumbbell or plate (10-25
Stairs 5 min 70-100 steps per
min Stair climber
Forearm Plank 2 As long as possible Mat
The same workout
intensity of 30
minutes of running
minutes of stair
STAIR CLIMB TRAINING GUIDE sponsored by 9Round
CONTACT US!
13100 W. Lisbon Rd. Suite 700
Brookfield, WI 53005
to reach out to your local 9Round trainer
for training advice!
your trainer today: https://
American Lung Association 9Round
For more information on training for the Fight For Air Climb, visit
FightForAirClimb.org
time you climb. You can
keep your arms by your
sides, similar to a running or
walking motion, or you can
hold onto the hand rails.

star tra u - american lung association | american lung

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