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Old 02-11-2015, 08:50 AM   #1
Joseph Alberga
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Stair Climb Conditioning

I have a firefighter's stair climb race coming up in less than 3 weeks. 60 lbs of gear, climbing 70 stories for time. Out of about 250 firefighters the average score is about 15:00, I'm looking at like 13:15-13:45, the top 10 do it in 11:30-12:15.

For the last 5 weeks I've been conditioning hard, putting aside regular WOD's and weightlifting, and mostly rowing and climbing stairs in full gear, with some treadmill running mixed in.

My climbs have not gotten faster at all. My respiratory endurance seems fine, but the "leg-burn" is crushing me. Once I hit the wall, which is early on, my legs get crazy heavy and I just slow way down. I'm noticing overall that as my squat 1RM has been progressing nicely, my leg endurance has been falling off hard.

So my question: what can I do in these last 17 days to shave off some seconds, and get my legs to... burn less?

Stats for what its worth: 5'10", 185 lbs., Squat 455, DL 505, Fran 2:28, 5K 24:15, Row 2K 7:20
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Old 02-11-2015, 10:22 AM   #2
Frank E Morel
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Re: Stair Climb Conditioning

Sitting in a sauna daily; Help the body grow some collateral blood vessels, and the muscle will learn to use that oxygenate new blood flow. Vs being dependent on local muscle glycogen may help.
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Old 02-11-2015, 11:40 AM   #3
Shawn M Wilson
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Re: Stair Climb Conditioning

Recover as said before. Epsom salt bath? A massage?

How is food intake? Up a few hundred calories to make sure you have enough?

When I ran the 400 & 800 I found sprint drills helped a ton.

200 fast / 100 off repeat 8x

When we ran bleachers the only thing that helped was bleachers and those sprints. It took time.

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Old 02-12-2015, 08:36 AM   #4
Brendan McNamar
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Re: Stair Climb Conditioning

Strategy! Your leg burn suggest you are placing demands on your legs energy system faster then it can supply energy.

Slow down to go faster. Your time can be represented by the average time it takes to climb 1 story x 70. If you go out too fast then fall apart your average drops and you get a slower time.

Start a little slower and finish a little faster.

You will see this is met-cons all the time. Big breaks at in the second half add lots of time.
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