Stair Training
Welcome to the X Gym stair training page! This page is for everyone, ranging from tower running enthusiasts, to first-time stair climbers. It will be updated often with more information, so check back soon!
Here in Washington, we have three fantastic stair climbs that are incredibly well put together. The Big Climb (www.bigclimb.org) up the Columbia tower (pictured above left), is Seattle’s first climb each year, held in March. This fundraiser benefits the Leukemia and Lymphoma Society. It is the largest stair climb event in the world, selling out every year with over 8,000 climbers between the firefighter climb and the civilian climb. At 69 floors, it is a very challenging race, and is even a qualifier for the world ranking body for stair climbing competitors. The course record is 7:13, so obviously there are some hard-core racers who show up! Click here to see the latest race results. Be sure to notice that Kourtney, from the X Gym holds the course record and won overall fastest female for the past three years. The X Gym also won fastest team of course, and set the new record in 2010 by the largest margin ever.
Our second local race is held in October - the Bellevue Towers climb (pictured above middle), benefiting the American Lung Association. This climb has 3 race options: 45 floors (the north tower), 91 floors (both towers), or 182 floors (both stairwells in both towers). The 182 floor climb makes it the longest urban stair climb in the world! We don’t know yet how it will rank towards world points, but that depends on which elite racers show up. It should bring a nice draw though, because of its status as the new longest course. 2010 will be its first year, and only 1000 climbers will be allowed (timed or untimed), so make sure you register now! http://bit.ly/BellTowers
December - the 56 floor run up the WaMu tower (pictured above right). They now call it called the “Tower at 1201 3rd Ave” since Chase took over Washington Mutual bank, but it will always be the WaMu building to the locals. It is also tall enough to earn points in the world rank. This race benefits the Cystic Fibrosis Foundation and like the Big Climb, it also sells out each year. Kintera hosts the climb, and the staff are truly amazing at what they do! The course records are 5:46 for men, set by Jesse from the X Gym team of course and 7:19 for women, set last year by Kourtney from the X Gym of course (she was sick for the 2009 race, so she was 3 seconds slower then her 2008 record time- OMG!). The X Gym also won fastest team (and set the new record) among other awards. Click here to see all the 2009 race results.
If you are new to stair climbing, don’t let the winning times intimidate you though. It’s really about the fund-raising for these worthy causes. It’s OK to just take your time and enjoy yourself! That way you will be more likely to come back every year and continue to raise money for these great organizations that truly change lives.
For those of you who want to be a good fundraiser and learn some tips and tricks about stair training to improve your time, you’re at the right place! If you come to the upcoming stair climbing boot camps, you will have the biggest advantage possible. New boot camps will be available for upcoming climbs and will be announced here, so check back often! The next boot camp offered will start in September and will focus on the Bellevue Towers climb. For now, you can watch the videos below to see the previous boot camp lectures and learn some inside tips and tricks!
The X Gym stair training boot camps are free and hosted by elite racers from the X Gym. The X Gym has dominated both the WaMu and Big Climb races for the past two years (and should also win the upcoming Bellevue Towers climb), so the advice you will get is coming from racers who have proven themselves and know the secrets to a fast, safe and successful climb.
In this special boot camp, you will learn:
- How to pace yourself, and make use of Roby’s click tracks.
- How to start out and when to “pour it on.”
- What not to wear!
- Pre-race nutrition and hydration.
- What “Track Hack” means and how to reduce it.
- How to get lighter, stronger and leaner before the race!
- Training exercises to do at home.
- Helpful rail techniques.
- Stair routines to do on your own.
- Climbing methods to save time and energy.
- Passing etiquette.
- And more!
Just a warning: While climbing up stairs will not make you sore and is even lower impact than walking, going down stairs will make your muscles very sore and can be hard on your knees and/or hips, so if you have joint issues or don’t want to get sore, avoid outdoor stair training and stick to training in a building where you can take the elevator back down.
If you would like to be part of the winning stair team and share in the victory mojo, feel free to sign up with our team. We want our boot campers to run with us! The more the merrier! Our youngest team member so far has been 8, and our oldest was 80, so anyone is welcome. No need to be an X Gym member either. All you need to qualify is to come to a boot camp, or currently workout with the X Gym DVD, or be a present or past member of the X Gym.
Click the videos below to see the stairs at our boot camp locations.
If you missed the tips and tricks at the beginning of the camps this year, below are the vids of
the Seattle lecture part 1 and part 2, plus additional tips from the Kirkland Camp:
Here are some stair climbing exercises:
For those who find the above exercise too difficult, and would like to work up to it with some intermediate steps, see the video below:
A strong core is key for stair climbing too! Check out the following exercise which targets all four ab muscle layers:
Thanks for visiting our stair training page! If you have found value in it’s content or from any of the free boot camp classes and would like to show your appreciation, just donate to the X Gym’s Big Climb team.
Lastly, here are a few of the many great testimonials from previous boot campers:
I just wanted to send you a quick note to thank you for the stair training info and classes that you put on. The most important tip you gave was not to stop. That was going through my head the entire climb. This is the first year I have done stair climbing and although I do workout about 5 days a week, I certainly wasn’t ready for this but it was your stair climbing tips that helped me train and get ready. I am also enjoying your book and workout video, which I do twice a week. - J.M.
Our “PATH to Victory” team also did quite well, placing 4th overall. Our top 3 finishers either attended one of the X Gym’s boot camps, or participated in your practice sessions. We really appreciate the information you were willing to share with us, which definitely helped our team’s performance. Thanks again PJ for everything, and congratulations for your team’s outstanding performance. - D.O.
Hi PJ, just wanted to let you know that I finished at 26min. Last years time was 54 or 56min. Thanks for the training at Forbes Creek, it really helped! - S.M.
PJ, my climb was great. I did exactly what you told me and trained going slower than I thought I should but it was worth it because in the end, I made it to the top. Before I had your class, I was lucky to make it halfway before I had to stop. By time I made it to the top, I was energized but wasn’t panting. I took it slow and steady and didn’t stop a single time (I took water on the go a few times.) making my time under 30 minutes climbing. I wasn’t going too fast but just to make it up and I made that goal. I look forward to doing this again next time and am really excited that I got to be a part of it. - C.C.
