My discovery of stair exercise workouts came when I had to walk up 19 flights of stairs to visit a friend of mine. His elevator was out of service. Anyone who has done this knows how tough this can be. After that day, I decided to give stair climbing workouts a try and have been using them ever since.

I initially used stair climbing workouts to improve my aerobic conditioning but as time went on I learned to use it for: Anaerobic Conditioning, lower body strength and power development and flexibility.
Here is a list of what can be done with stair exercises:

• Part 1: Anaerobic Conditioning
• Part 2: Lower Body Strength Development
• Part 3: Lower Body Power Development
• Part 4: Other Ideas: Flexibility, using other equipment, calisthenics and bodyweight exercises

Real Stair Climbing, Jargon, and Definitions:Real Stair Climbing:

Real stair climbing is the actual use of stairs and stair cases. I do this to differentiate it from modifications like the Stairmaster and step mill. Although equipment like the Stairmaster and step mill can have great value they cannot compare to what Real Stair Climbing has to offer.

Climbs or Climbing: The actual act of walking or running up staircases.

Round or sets:

From the first floor to the top floor and back down is considered a round of stair climbing. This is not written in stone. Call it what you like. I also sometimes call it a set. Also in my own workouts, I rarely walk downstairs. I usually take the elevator down for safety reasons, but also keep in mind in the high school I work in we have to use the stairs to get back down, but we make it a point not to run downstairs and just walk down and take our time. It is not going to improve our conditioning, but in this case safety takes the precedent over improvement.

Here is a great video clip from Coach Javorek on how to perform his awesome ab conditioning program.

If you enjoy training outdoors than you'll love this video: Beyond Burpees

Wanted to pass along to you the link to our Grapplersgym.com Youtube.com account. I posted this because many of my favorite video clips of fights and training are found on this site and this way you can check them out when ever you want

Here is a great article written by Coach Javorek on steroid-free development of athletes. Its a great article for all coaches and athletes and at the end you will find two great complex workouts for combat athletes.

Coach Dave Mills has released a brand new training series called Youth Wrestling by the Numbers 1,2,3. There are 3 dvds covering takedowns, pinning, and escapes and reversals.

In a first of its kind video series....Coaches, parents, and most importantly YOUTH wrestlers will be able to quickly learn each technique. NCWA two-time National Coach of the Year Dave Mills breaks down each move using numbered steps that are highlighted in text on screen....making each move as easy to learn as 1,2,3!! Parents, if you have never wrestled a day in your life, you can now help your wrestler achieve success one step at a time

Why should you become a member of the new grapplersgym.com? Well membership does have its advantages...

• Exclusive access to the most advanced strength and conditioning information available for grapplers
• Access to audio interviews with the top coaches and athletes in grappling
• Downloadable E-books for designing your home grapplers gym and programs
• Updated calendar of upcoming seminars and training camps
• Members only teleseminars and group conference calls
• Unlimited access to the only grappling technique database of its kind
• Access to our strength and conditioning training video clips
• Members only Discussion Group