The Wichita 9/11 Memorial Stair asked one of Wichita's Bravest (who also has a Masters in Physical Fitness) to help put together a workout schedule that could help someone prepare for the climb in 10 Weeks.  Each workout should be performed 2-3 per week for best results.  We will be adding a new workout each week so check back regularly!!!*The Wichita 9/11 Memorial Stair Climb, The Association of Memorial Stair Climbs, and the creator of this work out plan, assume NO LIABILITY for the use of this work out plan by anyone.  You should ALWAYS consult your physician before beginning any work out regiment!

Week 1
  • Warm Up: 1 mile jog or 10 minutes on a Stairmaster
  • 50 air squats (no weight)
  • 3 sets of 10 back squats (low weight)
  • 3 sets of 10 calf raises (no weight)
  • Cool Down: 1 mile run
Week 2
  • Warm Up: 1.5 mile jog or 15 minutes on a Stairmaster
  • 100 air squats (no weight)
  • 3 sets of 10 dead lift (50-60% of 1 rep max)
  • 3 sets of 10 walking lunges with dumbells
  • 4 RFT (rounds for time) 20 box jumps/ 400 meter run
  • Cool Down: 1 mile jog
Week 3
  • Warm Up: 1.5 mile jog or 20 minutes on a Stairmaster-  100 Air squats
  • 3 sets of 8 Back squats (60-70% of 1 rep max)
  • 3 sets of 10 Weighted Calf Raises
  • Walk 20 Flights of stairs (20 Stairs = 1 Flight)
  • 4 RFT (rounds for time) 20 Box step ups/400 meter run
  • Cool Down: 1 Mile jog
Week 4
  • Warm Up: 2 mile jog or 30 minutes on a Stairmaster-  150 Airsquats
  • 3 sets of 10 Leg press 65 – 75% 1 Rep Max
  • 3 sets of 15 weighted calf Raises
  • 5 sets of 5 Heavy Lunges
  • Walk 20 Flights with weighted vest or 40 flights with no weight
  • Cool Down: 1 Mile jog
Week 5
  • Warm Up: 2 mile jog or 30 minutes on a Stairmaster-  150 Air squats
  • 5x5 dead lift 75% 1 rep max
  • 5x10 weighted calf raises
  • 3x10 dumbbell lunges
  • Walk 40 flights of stairs
  • 4 RFT 20 box Jump/ 200 Meter Sprint
Week 6
  • Warm Up: 3 mile jog or 45 minutes on Stairmaster- 200 Airsquats
  • 2x5 Back squat 75-80% of 1 rep max
  • 5x10 weighted calf raises
  • 4 RFT 20 box jumps/ 400 meter run
  • Walk 50 flights of stairs
  • Cool Down: 1 Mile jog
Week 7
  • Warm Up: 45 Minutes on Stairmaster
  • 3x5 Dead Lift 75-80% of 1 Rep max
  • 3x10 heavy calf raises
  • 3x10 Leg press
  • Walk 75 Flights
  • Cool Down: 1 Mile jog
Week 8
  • Warm Up: 45 Minutes on Stairmaster
  • 3x10 Back squat 60% Max
  • 3x10 Calf Raises
  • 4 x20 Box Jumps
  • Walk 90 Flights
Week 9
  • Warm up: 45 Minutes on Stairmaster
  • 3x10 Calf Raises
  • 4 RFT 20 Box jumps 400 meter sprint
  • Walk 75 Flights
  • Cool Down
Week 10
  •  Walk 110 Flights