leg exercises

[andrea/newbie]

hi everyone

wondering if anyone has any training hints re:stair climbing...i am doing the cn tower stair climb in 3 weeks to raise money for wwf( yes, those pro wrestlers need our financial support)..i have done it before but usually go cold turkey and hope not to have heart attack in stairwell...obviously climbing stairs would be good training but what can  i do at home? ( i live in bungalow-no stairs)..would leg press or squats be best bet?  the trail running helps with the cardio. i
would like to be stronger in calves glutes and hamstrings..at the ymca i get on the eliptical.  i'd like to shave a couple of minutes off my past times..any hints would be appreciated..thanks  andrea

[Sandy]

A combination of squats with wall sits works well, builds up the lactate in the legs and helps you get used to it. Start by doing 20 ball squats (ball on the wall, back on the ball, feet out far enough so knees don't go over toes)at #20 get into a seated position and stay there for 45 seconds to a minute.  Go right into 15 squats then 30 or 45 seconds then 10 squats the 15 or 30 seconds.  Build up from this so you can do 50 squats and 3 or so minutes.  There is also a great ball exercise that works the butt, hamstrings and calves but I's have to show it to you.  Walking lunges will also build leg strength and teach knee drive.

 Of course cardio with incline really helps, TM, elliptical, trail running, Bat Bridge, anything you can put incline on.

Three weeks limits improvement time but try doing some intervals (hard work) with easy so hill repeats work well.

How long will the climb take you?

[andrea/newbie]

hi sandy

thanks for the exercises and info..i will get on it..the climb takes me about 19-21 minutes..it's about 1750 stairs..it is a really fun event..(once you catch your breath)...have a great weekend( you are on a course or race?) and see you the following sunday..andrea

[andrea/newbie]

hi sandy

thanks alot for leg exercises.  i have been doing ball squats..you are right-have to watch knee position..holding the squat for 45 seconds? yeah-not so easy yet!  feel the burn baby!  i know i will feel stronger for my stairclimb...thanks again, andrea

[Sandy]

I'm excited to hear how it goes.