Issue 005

July 2005

Many great coaches have correctly suggested doing hill runs as a part of the overall training regime. This is often referred to as speedwork in disguise. Stair running is another aspect of hill repeats and training that is often overlooked in modern day workouts. If you are physically capable of completing the training required for Ultimate Fighting, then stair running may be an excellent alternative to building strength in the upper and lower leg. Upper and lower leg strength is needed for shooting on an opponent and also holding or submitting them in your guard. 

Find a flight, or better still, flights of stairs that are clear of any people at the time of your run. Make sure you warm up (stretch and jog on the spot for 15 to 20 minutes) and make sure you have a stopwatch at hand, not only to time your climb, but also to time your recovery rate. You’re now ready to run.

Start your stopwatch and sprint up the stairs, hitting every step on your way up. Once your legs and cardio are used to running flights of stairs, you can then miss two or three steps with each stride. Do not miss stairs until your legs are strong enough as you can easily fall backwards with tired legs.

Once at the top, stop your watch and record the time. Restart your watch immediately and walk normally back to the bottom of the stairs. Do not sit or lean against a wall at the top. Once you feel comfortable and your heart rate is normal (around 60 to 100 beats per minute for adults; well-trained athletes should be 40 to 60 beats per minute) record your stopwatch time. 

As you get better at stair running, your time should get quicker up the stairs and also regaining a normal heart rate. Remember, fitness is calculated on how quick your heart returns to its normal beat, not how much work you can endure.

Beginner: once every two weeks

Intermediate: once every week

Advanced: twice a week