Hustle Up the Hancock Training Tips

The climb up Big John will be an exhilarating event for each climber given the proper attention to overall health, nutrition, and preparation for the event.

1. It is strongly recommended that you have the approval of your personal physician to participate in strenuous exercise for the Hustle Up the Hancock. Please be sure to know and understand the potential dangerous side effects of all medications and supplements you will be taking on the day of this event. (If you are challenged by asthma, emphysema, or other lung disease please refer to tip #11.)

2. Train as if you are about to run a 5-kilometer (3.1 miles) event. You should be able to complete the stair climb in a time faster than you would complete a 5-kilometer run.

3. Ideally, you should test your ability to pace yourself in a stair climb by visiting a friend who lives in a skyscraper or mid-rise building. You can also do repetitive climbs of several flights of stairs at a time to see if you have the endurance for a 94-flight stair climb.

4. If you can easily run a distance of 5 kilometers (3.1 miles) you should be able to complete the stair climb even without extensive stair climbing practice if you make a point to avoid sudden muscle exhaustion and shortness of breath (breathlessness).

5. You may experience ‘dry throat’ during this event. The stairwell is well ventilated for air passage. Even so, indoor air is significantly drier than outdoor air. Consult your physician if you have any breathing disorders, which may be triggered by dry air such as emphysema or asthma. You can try a mint, cough drop, or similar lozenge ONLY BEFORE climbing.

6. DO NOT keep anything in your mouth, food, lozenge, or otherwise when climbing. You will risk aspiration and choking on that object. When drinking water at the water stops as you climb up it is recommended that you stop and finish drinking before resuming your climb.

7. Prior to the climb you should try to do a gentle warm up such as a very light jogging 'in place' for a few minutes while waiting to climb. This should not be vigorous as to cause any fast breathing or muscle fatigue.

8. Avoid any large meal on the day of the climb. If you eat a 200-300 calorie snack such as a bagel, it should be at least 3 hours before the climb.

9. Stay well hydrated so that you feel the need to urinate on event day before the climb. Preferably your urine should be clear. The event is short enough that you will not need to worry about dehydration during the event if you are well hydrated at the start.

10. Do not throw cups on the floor of the stairwell or spill drinking water. If you see a water spill, please notify a volunteer.

11. If you're currently challenged by asthma, emphysema, or other lung disease,

Congratulations on your decision to HUSTLE UP THE HANCOCK. Whether you are performing the Entire floor climb or the half-way mark, you will want to train for this event. The most important part is to include all three parts of a complete fitness program. A complete fitness program combines cardiovascular training, strength training and flexibility training. Missing any of the links will result in injury, lack of results and/or boredom.

Due to the nature of this event, and depending on your current fitness level, follow the simple chart for training based on a beginner, intermediate or advanced level of fitness.

You would be considered a Beginner if you have never run a 5K race or longer, do not participate in regular cardiovascular training, and/or an exercise program.

You would be considered an Intermediate athlete if you able to run a 5K race or longer under 35 minutes, train aerobically at least 3 days per week for a minimum of 25 minutes, and/or strength training weekly.

You would be considered an Advanced athlete if you are able to run a 5K race or longer under 20 minutes and train 3-5 times per week.

Here is the workout outline for Cardio and Workouts including Strength and Flexibility Training.

Level	Cardio	Workout
Weeks 1 & 2
Beginner	15 min- 3x	2x
Intermediate	20 min 3x	2x
Advanced	30 min 3x	3x
Weeks 3 & 4
Beginner	20 min- 3x	2x
Intermediate	30 min 3x	3x
Advanced	30 min 4x	3x
Weeks 5 & 6
Beginner	20 min- 3x	2x
Intermediate	30 min 3x	3x
Advanced	30 min 4x	3x
Weeks 7 & 8
Beginner	20 min- 3x	2x
Intermediate	30 min 3x	3x
Advanced	30 min 4x	3x

Cardio Training should be interval based training to improve your level of aerobic fitness. Interval training is alternating higher intensity exercise with lower intensities. Your intervals should be a 2:1 ratio using the recovery time to be twice as long as the high intensity. This type of training will help increase your Aerobic Threshold. Aerobic threshold is determined by noting the heart rate where you feel the first deep breath. Use a heart rate monitor to help train for this event to help you progress to a higher level of Aerobic Threshold and increase your lung performance and stair climb efficiency.

Whether you are performing the half climb or full climb aerobic capacity is crucial. However, these basic strength and flexibility moves will keep your body able to achieve its peak performance and free of overuse injuries. Always consult a physician before starting this or any other exercise program. Gradually build your base of strength and cardiovascular endurance.

Correct alignment includes knee, hip, shoulder, and ear in a straight line perpendicular to the floor. Watch ankle in back to keep up straight; not to the side or out. Hold head in neutral with chin lifted and shoulders blades squeezed together. Inhale as you lower toward the floor and exhale upon the lift.

Progress to even 2 count up and down movement for 15-20 repetitions. As you progress combine holding patterns before movement and add dumbbells for greater resistance and add a 2”, 4” or 6” step or foam pad under the front or back foot for a balance challenge.

Hold head in neutral with chin lifted and shoulders blades squeezed together. Step to side keeping toe forward and knee over second toe. Stepping leg will bend and push back to center. Hips press back and weight shifts to bent leg. Inhale as you move sideway and exhale when returning to center. Step to side lunge and return to standing position each time. Alternate legs side to side and perform 8-12 reps increasing to 15-20 reps per side. Progress to alternating side lunges with 3 count hold in bent knee position before returning to center. As you progress, add dumbbells for greater resistance and a challenge for balance.

Correct alignment includes knee in line with 2nd toe and behind toes. Hips should reach back with straight spine. Hold head in neutral with chin lifted and shoulders blades squeezed together. Inhale as you lower toward the floor and exhale upon the lift. Heels stay on floor when squatting and only lower as far as thighs to parallel or until the pelvis stays extended. If the tailbone drops under you are going down too low. Start with 10-30 second holds in down position. Perform 3-5 times. As your form becomes more stable continue starting with 8-12 reps and increasing to 15-20 reps per set. Make your reps even 2 counts up and down movement. Progress by adding dumbbells for greater resistance or add a balance board to challenge your core.

Start with back in neutral position. Knees are bent with feet parallel to each other and placed comfortably away from hips to keep feet flat on ground. Inhale as you begin the movement and exhale upon the return to ground. Keeping feet flexed, tilt pelvis toward belly button and slowly roll hips off the ground. Keep rib cage close to ground not pointing up toward ceiling. Return hips to floor one vertebrae at a time like beads rolling down a wire. Hands stay at side on floor. Lift hips and keep pelvis level for 5-10 seconds. Repeat 10 times. Increase the holding pattern up to 30 seconds and change bench to a ball for a balance challenge.

Start standing with feet shoulder width apart. Hold a weight or anchor tubing at waist height. Reach weight/tube from left hips across toward the right. Return to left side. Body should stay upright. Keep head following direction of movement.

Lying down on your back, gently support the weight of your head with your arms, elbows pointing out to the side. Knees will be bent and aligned perpendicularly to the pelvis. Inhale to prepare for movement and exhale as you curl the chest and shoulders off the floor. Keep head in neutral position resting into the hands. Hold the movement for 10-30 seconds followed by 15-25 curls. Breathe throughout the holding phase.

Lie face down with arms and legs straight. Draw abdominals into the spine to keep low back from arching. Lift right hand and left leg upward and away from the body. Switch to left hand and right leg and repeat. Breathe throughout the movement and perform 10-15 reps on each side. Keep head down without wrinkling the back of the neck but slightly lifted off the floor.

Correct alignment includes knee, hip, shoulder, and ear in a straight line perpendicular to the floor. Watch back foot ankle to keep up straight; not to the side or out. Hold head in neutral with chin lifted and shoulders blades squeezed together. Stepping backward into the lunge position and returning feet together is the movement. Inhale as you step and exhale upon the feet returning together. Perform 8-12 reps per side increasing to 15-20. Stepping forward is the next progression for this exercise. Combine forward step to back stepping lunges; you may pause or tap feet together until balance becomes smoother. As you progress, you may add dumbbells.

Start with feet together, standing tall. Hold head in neutral with chin lifted and shoulders blades squeezed together. Inhale as you begin the movement and exhale upon the return to center. Step to diagonal position (from 12 on a clock move toward 2 or 10) Step should be 24-36” knee, hip, shoulder and ear in straight line perpendicular to the floor. Watch back foot ankle to keep up straight; not to the side or out. Keep posture tall throughout the movement. Return to center, starting position pushing off the heel on the front leg. Alternate movements from right to left foot each time. Start with right leg stepping to right corner; left leg to left corner. Perform 16- 20 times. Progress to stepping with lead leg to opposite corner. Add dumbbells for greater resistance.

Correct alignment includes knee in line with 2nd toe and behind toes. Hips should reach back with straight spine. Hold head in neutral with chin lifted and shoulders blades squeezed together. Inhale as you step forward, and exhale on return to starting position. Step should be approximately 12-18” from starting position. Hips should stay low. The opposite hand reaches toward stepping foot. Start with forward stepping motion staying on one leg for entire series. Perform 8-12 reps building to 15-20 reps per side. As you progress try alternating sides or adding weight to hands. Always return to starting position between each movement and keep ankles forward. Add dumbbells for greater resistance.

In kneeling or standing position, hold weight over head. Keep abdominals drawn into spine and slightly curve the rib cage forward. Do not arch the back. Tighten the gluteals or tuck under the hips slightly. Lean the weight with arms extended over to the right and return to starting position. Reach the weight to the left and return to starting position. Inhale on the side bend and exhale on the return. Perform 10-15 reps on each side. You may use a weight or medicine ball ranging from 2 to 10 pounds.

Start standing with feet shoulder width apart. Hold a weight or anchor tubing above shoulders. Reach weight/tube from over left shoulder down toward the right knee. Return to left shoulder reaching position. Body should stay upright with little forward bend from rib cage. Hinge at hips for lower body reaches. Keep head following direction of movement. Perform 10-15 reps on each side. Keep abdominals drawn into spine.

Start in plank position with hands narrow and feet wide, It is extremely important to keep the butt tucked under with the pelvis up toward the belly button and abdominals drawn into the spine. Alternate lifting arms to the front keeping the waist from tilting to the side. Perform 10-15 reps on each side. Exhale on the arm reach. Inhale in plank. Keep head in neutral position.

Correct lunge alignment includes knee, hip, shoulder, and ear in a straight line perpendicular to the floor is important. Watch back foot ankle to keep up straight; not to the side or out. Hold head in neutral with chin lifted and shoulders blades squeezed together. Inhale as you begin the movement and exhale as you land into your lunge. Jump to back lunge landing in correct knee, hip, ear alignment; and jump feet back together. Start by lunging back and then bringing feet together. Perform 8-12 reps increasing to 15-20 reps on each side. As you progress you may jump from right leg lunge to left leg lunge. Be certain that your form and balance are correct and stable before adding weights to this movement pattern.

Start with feet together on 45-65 centimeter ball hips are placed so that legs are straight. Start with back in neutral position. Inhale as you begin the movement and exhale upon the return to ground. Keeping toes pulled back towards shins and legs straight tilt pelvis toward belly button and slowly roll hips off the ground. Keep rib cage close to ground not pointing up toward ceiling. Return hips to floor one vertebrae at a time like beads rolling down a wire. Hands stay at side on floor. Lift hips and hold keep pelvis level for 5-10 seconds. Repeat 10 times. Progress to longer holds and repeat with 15-20 reps. Lift hands on hips and hold keep pelvis level for 30 seconds for a balance challenge . *You may start with a bench to provide a more stable, easier approach.

Correct alignment includes knee in line with 2nd toe and behind toes. Hips should reach back with straight spine. Hold head in neutral with chin lifted and shoulders blades squeezed together. Inhale as prep for the jump exhale on the jump. Keep jump low to ground landing in toe, ball of foot, heel landing pattern. Each part of the foot will touch the ground in sequence. Watch for ankle to drop inward or outward, and keep centered throughout foot position. Start by performing 8-12 reps and increasing to 15-20 per set. Hands remain on hips with tall posture. As you progress bringing the hands up to your head with elbows out to side will increase the intensity. You may also add dumbbells for greater resistance.

Lying down on your back, gently support the weight of your head with your arms, elbows pointing out to the side. Knees will be bent and aligned perpendicularly to the pelvis. Inhale to prepare for movement and exhale as you slowly move one thigh away to a 20-45 degree angle to the body. Inhale to draw it back in and switch legs. The most important part of this exercise is to keep the pelvis from tipping away from the belly.

The purpose is to keep the pelvis still by contracting the abdominal muscles thereby stabilizing the spine. Alternate legs 10 times each side progressing the time of each movement from 2-3 seconds to 10 seconds.

Lying down on your back with legs extended and knees slightly bent, cradle the head into your hands with elbows extending to the sides. Inhale to prepare and slowly curl the pelvis up towards the ribs. Hold the movement for 10-30 seconds followed by 15-25 reverse curls of the pelvis. Breathe throughout the holding phase.

Start in plank position with hands shoulder width apart and feet together. It is extremely important to keep the butt tucked under with the pelvis up toward the belly button and abdominals drawn into the spine. Bend the knee and move to same side elbow, then across to the opposite arm, back to same side elbow and then to plank. (4 part movement) Perform 10-15 reps on each side. Breathe throughout the movement. Keep head in neutral position.

Lying on the floor, open arms out to the sides in a “T” position and extend legs. Slowly flex the foot and lift one leg towards the ceiling. Feel the stretch in the back of the thigh. Exhale as you reach the leg across the body to feel the stretch in the side and back of the thigh. If you feel tightness over the hip, lower the leg towards the other foot to release the hip flexors. Return the stretched leg to the ceiling and then back to the floor. Hold each stretch 10-30 seconds and repeat at least twice on each side. Continue to breathe throughout the stretch.

Both knees are bent while sitting on the floor. You may sit on a rolled towel or block if hamstrings are tight or if the position is uncomfortable on your knees. Slowly lean back onto elbows and feel the stretch on the front of the thighs. Hold each stretch 10-30 seconds and repeat at least twice on each side. Continue to breathe throughout the stretch.

Standing with feet hip distance apart and one leg in front of the other, bend the front leg’s knee slightly. With the back leg, slightly turn the foot inward so that the knee faces the other leg. Next pull in abdominals and bend the back knee about 20 degrees. You should feel the stretch on the front of the thigh on the back leg. Hold each stretch 10-30 seconds and repeat at least twice on each side. Continue to breathe throughout the stretch.

Standing with foot on small weight, brick or any object that is 2-3” high and sturdy, place opposite foot in front flat on the floor. The back leg will be the stretching leg. Pull up on toes of the back leg, stand with tall posture, pull in abdominals, squeeze butt under, and feel the stretch in the back of the calf. Keeping tall posture and hips forward slightly bend the back knee to increase the stretch on the lower portion of the calf isolating the soleus muscle. Hold each stretch 10-30 seconds and repeat at least twice on each side. Continue to breathe throughout the stretch.

Lying on the floor stretch the arms and legs away from the middle and lengthen the torso. Inhale deeply and then exhale as you pull the knees in towards the shoulders. Keep the chin neutral and shoulders relaxed throughout the stretch. Continue to breathe deeply and slowly as you return to the lengthened starting position. Hold both stretches for 10-30 seconds and repeat 2-5 times.

Definition: The mathematical formula that uses maximum heart rate minus resting heart rate to determine target heart rate.

Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

Before you can take your pulse, you have to find it. If you are right-handed, use the pads of your index and middle fingers to find the pulse on your left wrist. With your left hand turned upward, feel for the base of your thumb with your right fingers. Move your fingers to just about an inch below the thumb base and press down lightly until you feel an intermittent "throbbing" sensation in your wrist -- that's your pulse. You can also take you pulse on the side of your neck by lifting your chin slightly and feeling for your pulse in the "soft spot" on your throat (just to the side of the "Adam's apple"). Feel around until you detect a pulsing sensation. Once you've found your pulse, look at a clock or watch with a second hand and count the number of beats for a period of 10 seconds. (Begin your count with "0".) Multiply the number of beats by six to find out your "heartbeats per minute."