T Nation

Power Stair Training


#1

Im going to my second comp in November. One of the events is the "power stairs" which requires the lifter to carry a large weight....Upstairs.

What is the best way to train for this?

Looking at some pictures of technique, I would think heavy rack pulls and kettle bell swings would help, besides actually going up a set of stairs. Also, how often to people fall down these things? It seems like it could get really ugly if someone took a dive.


#2

Every time I have seen power stairs done, the athlete lifts the object to the next stair, puts it down there, and then goes up the stair. Repeat until you are at the top. Run down and get the next implement (if applicable). So don’t think of it as going up the stairs while carrying something. Think of it as repeatedly lifting an implement (probably a duck walk implement) onto a small platform. Climbing the stair yourself is somewhat incidental (a little bit of cardio to go with the lifting).

With that in mind, straddle deadlifts to train. Heavy kettlebells if you have them. Farmer walk implements. If you have a duck walk implement, that is what is generally used. You’ll have to consider the size of the implement and the height of the stairs to determine if you can cut the deadlift short or need to hyper-extend in order to get it onto the stair.

Falling probably shouldn’t be an especial issue with this event. That said, people fall on much simpler events all the time, so there is certainly the possibility, especially with adrenaline, the clock, and pressure in a competition.


#3

I didn’t think of the straddle deadlift! Unfortunately that lift tends to be, uncomfortable, but with a cambered bar it might work.


#4

are you any good at DIY? can you weld? If you can weld make a T handle that is plate loadable. I non welding way could be to take chain, feed it through a 2" pipe, clip something big at the bottom end of the chain that will stop plates sliding off. Load plates. Attach D handle to top of the chain. this will unfortunately have more flex than the comp implement but you can only do what you can do.

have you seen the implement?

technique generally (I don’t know the shape of implement you will be using) straddle the weight almost in a RDL position, use your hips and dl it up pushing your hips forward to put the weight infront and slip your knees behind the implement and use your hips/thighs/knees to push the weight forward onto the step, climb the step and repeat.

You just need to come up with something to load onto (box/step/ stacked 45 plates) because you only need to practice the lift/buck and push, drag it back down and repeat.


#5

Yeah. The contest is still two months out. The only reason I know about it is because I was at a comp and they announced it ahead of time for the competitors. The events are looking like:

Power Stairs
DB Clean + Press (I am not sure if this is for weight or for reps)
DL for max weight
Sandbag Carry for max distance
Something Else
And Something Else

Id imagine a second pressing event and stones. It looks like this one is going to need a lot of deadlifting practice. I tried Jefferson’s on Monday and I am still sore surprisingly even though I did very moderate weights.

Ive got a two week cycle template I came up with that was very successful which I am trying to modify now to account for the extra deadlift strength needed without incurring a back injury.


#6

Heavy cable pull-throughs, focus on hip drive


#7

It turns out the last event I just a plate hold for time, which I think wont be too bad. So there is no second pressing event and no stones.


#8

I tried practicing for the event for the first time yesterday. I was surprised how challenging it will be. We have to move a weight up 18" steps and being 5’9" to 5’10" I have to not only deadlift the weight but pull it up to my sternum too. I did a few reps with 200lbs and found it challenging because of the latter.

My form was to basically zercher the implement (which is a 3" dia handle with a bunch of weight on a chain)with a wide stance and “swing” it to the platform. Ill have to watch videos to get some ideas.


#9

[quote]Aero51 wrote:
I tried practicing for the event for the first time yesterday. I was surprised how challenging it will be. We have to move a weight up 18" steps and being 5’9" to 5’10" I have to not only deadlift the weight but pull it up to my sternum too. I did a few reps with 200lbs and found it challenging because of the latter.

My form was to basically zercher the implement (which is a 3" dia handle with a bunch of weight on a chain)with a wide stance and “swing” it to the platform. Ill have to watch videos to get some ideas.[/quote]
Are you sure the implement you are practicing with represents the competition implement? I’ve seen people have to hyperextend and push hips into the implement, but literally pulling to the sternum seems pretty high for a power stairs.


#10

It probably doesn’t, but it is the closest thing I have than can emulate the weight. I know for a fact the stairs are 18" high and the handle to the implement is pretty close to that too.