For a slightly more advanced athlete, try an interval training program like the program listed below. Have a training program of your own? Share It With Us!

Interval Training Workout #1

• Intent of the interval is to develop Type IIB (fast twitch) muscle fiber.
• Go through a 2 minute warm-up getting heart rate up to 70% of Maximum HR.
• Climb rapidly for 2 minute intervals and rest for 1 minute intervals. Speed should be a pace that you can maintain for two minutes duration.
• Rest periods can be a full stop or a slower speed.
• Work towards completing 5 sets of intervals.
• Reduce speed and cool down for 3 minutes.
• Record time and feet climbed. Keep track of performance over time to see improvement.

Interval Training Workout #2

• Intent of the interval is to develop Type IIB (fast twitch) muscle fiber.
• Go through a 2 minute warm-up getting heart rate up to 70% of Maximum HR.
• 4 minute interval at 85 - 90 % Max Heart Rate or 90 - 110 ft/min.
• 4 minute rest.
• Repeat. (Target: 4 Sets)
• Keep track of performance over time to see improvement.

Warning: Before beginning any fitness program you should have a complete physical examination by your physician. Consult your physician for the heart rate appropriate for your fitness condition. exercising on Jacobs ladder may cause rapid heart rate increase. if you feel faint, develop chest pain, experience severe musculoskeletal discomfort or have difficulty breathing, terminate the exercise session immediately and consult a physician. Failure to do so may result in a serious bodily injury or death.