Challenge #1: Stairs
Challenge your Creatine Phosphate energy system, ATP-CP. This is the first energy system our body uses for only very short duration's lasting up to 10 seconds. It is mainly used for resynthesising ATP and to maintain a constant supply of energy.
This energy system is optimal for short bursts of energy, such as stairs!
Find a set of short stairs where you can take quick bursts of that ATP-CP energy system with 10 second bouts. Try each time to increase by 1 stair as you get quicker and quicker with each step.
Next Step:
To take it to the next step, if you have good balance and are on a stable and non slippery set of stairs, try skipping stairs for a greater stride length and to increase the difficulty.
Warning:
Be careful of slippery surfaces as the temperature decreases, try to find stairs inside or in a building if possible, or wait until later in the afternoon when the frost has defrosted.
- 6-10 reps of 10 second bursts of stairs
- 3-4 sets
- Rest 30-60 seconds in between reps
- Rest 1-3 min between sets
