Step runner

J

Jake7994

0
Hello, im about to go to an academy. in order to graduate this i will be required to run up and down stairs, only 2 stairs high, and the stairs are about 1 foot high each. i will need to run 60 trips in 3 minutes.

I would really like to get my legs in good shape so i can ace this test on my first attempt. I am currently a member of a gym and i would really like some tips on some good leg workouts i should be concentrating on, and what muscles i should be working the most. thanks so much for your time.
 
Step ups, step ups and more step ups.
 
to pass the test you just need to focus on training to make yourself pass. yes that means step ups and lots of them. if you go to a gym they may even have one of the step cardio machines to practise on. Work on your cardio too. good luck
 
If you have a specific target in mind you want to do training that emulates this as closely as possible.
Step ups, stair climbing machines etc. as mentioned here, but also set up a step set like that you will be tested on and use that, literally rehearsing what you need to do.
Cardio will be important, but when the test is only three minutes long I would say intervals would be better, as these force you into oxygen debt and make you cope with it repeatedly. Ideally in conjunction with other practice. Example one minute step ups flat out, followed by a minute steady and repeat a set number of times. If a minute is too much at first go slightly lower on time, but remember the end of the sprint section of an interval is supposed to be very hard so try for something you find a bit hard first time, and it will soon feel incredibly hard in later sprints. If a minute is too easy reduce the slow time, and it soon won’t be. Intervals are renowned for letting you know how far your ribcage can expand, and making it feel ready to burst.
 
If you have something specific that you need to train for, then you should keep your training as close to that task as possible... So as others have said, step ups, step ups, step ups.
 
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