COUCH TO CLIMB TRAINING GUIDE. Proudly Supported By Robert and Mary Oakleaf

Transcription

1 COUCH TO CLIMB TRAINING GUIDE Proudly Supported By Robert and Mary Oakleaf MARCH10, 10, PRESIDENTIAL U.S. BANK CENTER MILWAUKEE, WIIL MARCH TOWERS CHICAGO,

2 START TRAINING NOW! Thank you for helping us fight for air. As a Fight For Air Climber, every step you take moves us forward in our fight for healthy lungs and clean air. This 8-week circuit workout will help you: build cardiovascular fitness strengthen muscles challenge anaerobic and aerobic systems Now, let s get started. Here are 5 easy steps to help you master the climb! 1. START CLIMBING- Begin with a 10-minute workout using real stairs each week. 2. ALWAYS WARM UP- Pick a comfortable tempo to stick to. It s important to stretch for at least 5 minutes after your workouts. 3. ALTERNATE YOUR SPEED AND EFFORT- For example: do 2 minutes of easy climbing followed by 1 minute of maximum effort then increase your maximum effort time to 2 or 3 minutes and keep your recovery pace to 2 minutes. As you build strength, try beating your previous time! 4. FEED YOUR BODY WELL Consume nutrients, vitamins, and water to recover and build strength. Reduce or halt your sugar intake! Eat a variety of vegetables, lean proteins, and healthy fats. Keep your carbohydrate intake under control; oatmeal, brown rice, and yams are OK but eating white pasta, white potatoes, and white bread may spike blood sugar too quickly. 5. WEAR COMFORTABLE SHOES AND DRINK LOTS OF WATER BEFORE, DURING, AND AFTER On event day, water bottles are not allowed in the stairwell. However, there will be two water stations in each tower, and water at the end point!

3 BODY WEIGHT WORKOUT 1. Squats 2. Push Ups (on knees, if needed) 3. Alternating Reverse Lunge 4. Knee to Elbow Plank 5. Alternating Forward Lunge 6. Split Squat 7. Bird Dog 8. Single Legged Deadlift 9. Glute Bridge Second Plank Repeat each move on days 1, 3, and 5 of each week: Week 1: 10 reps of 2 sets (30 seconds for plank) Week 2: 10 reps of 3 sets (30 seconds for plank) Week 3: 10 reps of 5 sets (30 seconds for plank) Week 4: 12 reps of 4 sets (40 seconds for plank) Week 5: 12 reps of 5 sets (40 seconds for plank) Week 6: 15 reps of 4 sets (50 seconds for plank) Week 7: 15 reps of 5 sets (50 seconds for plank) Week 8: 15 reps of 4 sets (60 seconds for plank) SQUATS PUSH UPS ALTERNATE REVERSE LUNGE

4 BODY WEIGHT WORKOUT KNEE TO ELBOW PLANK ALTERNATING FORWARD LUNGE SPLIT SQUAT BIRD DOG SINGLE LEGGED DEADLIFT GLUTE BRIDGE 30 SECOND PLANK MARCH 10, 2018 U.S. BANK CENTER MILWAUKEE, WI MARCH 10, 2019 PRESIDENTIAL TOWERS CHICAGO, IL

5 HIIT WORKOUT 1. Jumping Jacks 2. Jump Lunge 3. Body Weight Squat 4. Jump Squat 5. Speedskater 6. Alternating Reverse Lunge 7. Butt Kicker 8. High Knees 9. Mountain Climber 10. Burpee 11. Knee to Elbow Plank 12. Bird Dog Repeat each move on days 2 and 4 of each week: Weeks 1-8: Perform each move for 30 seconds each. Repeat round 4 times (or as many times as possible) JUMPING JACKS JUMP LUNGE BODY WEIGHT SQUAT JUMP SQUAT

6 HIIT WORKOUT SPEED SKATER ALTERNATING REVERSE LUNGE BUTT KICKER MOUNTAIN CLIMBER HIGH KNEES BURPEE KNEE TO ELBOW PLANK BIRD DOG MARCH 10, 2018 U.S. BANK CENTER MILWAUKEE, WI MARCH 10, 2019 PRESIDENTIAL TOWERS CHICAGO, IL

7 CONTACT US! BREANA HERNANDEZ Development Director COLLEEN RYAN Sr. Development Manager PRESENTING SPONSOR: Special thanks to Robert and Mary Oakleaf FightForAirClimb.org