In this training Tuesday spotlight XTERRA Coach Calvin Zaryski from Calgary, Canada walks us through his favorite stair running routine to build strength and power.
“I do a ton of stairs during my training, especially in the off-season as I prepare my body for stage two training which is 6-8 weeks out from goal race.”
Zaryski incorporates stair work after a long run over even during runs and promotes two main focuses: single stairs and double walk lunges like a speedskater.
“Be sure to work on keeping a fast tempo and focus just as much on coming down the stairs as going up,” said Zaryski, a nine-time XTERRA World Champion. “This work will help stabilize your hips and core.”
Affectionately known as “Coach Cal,” Zaryski secured his first XTERRA World Title back in 2006 when he raced in the 35-39 division. Only Ed Fattoumy from Morocco, who won his 11th title in the physically challenged division two years ago, and Peter Wood, who won his 10th title in the 70-74 division, have more age group championships than Zaryski.