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Workouts

  • Combat / MMA Training
  • Strength Training
  • Sprint Training
  • Exercises

 Combat/MMA Training

VersaClimber is one of the only "true" total body, non impact, vertical trainers available that allows a user unlimited sprinting capabilities for explosive, high VO2 consumption output which is proven critical for sudden bursts of power during Mixed Martial Arts (MMA) and combative sport training / competition. VersaClimber is regarded as as a superior tool for Energy System Development (ESD).

 

1. VersaClimber

 

No Top-End SpeedLimitations Since combat involves high bursts of all out explosive force over a prolonged period of time, the VersaClimber provides limitless speed output--as fast as you can sprint. The limitless speed potential a VersaClimber provides, allows for split second, unhindered, explosive sprinting capabilities. You can engage the entire body in an all out, lung burning, non impact, total body sprint--the only restriction on speed output is you. And just as fast as you explode into a sprint, you can stop or slow to an active recovery speed. Whereas training on a treadmill, there's down time involved to increase speed of the run to a sprint. Furthermore, you are only as fast as the motor powering the treadmill which is limiting.

 

2. Total Body Training

 

Its True to Sport Working out on a VersaClimber actively engages all the major muscle groups as is the case in grappling, boxing, Jiu Jitsu --just to name a few. VersaClimber uses the natural upright body posture.

 

3. Joint Health / Non Impact

 

Sure, sprints can be performed by running on grass or on the road, but with this comes unwanted stress from pounding and jarring on knees and hips resulting in forces 3x that of your body weight. This type of training becomes even more of a limiting disadvantage when the athlete is larger and heavier in size. The VersaClimber is a non-impact workout, so it allows the user to train fast and hard with zero striking or impact to knees, joints and hips. Again making it ideal for large / heavy athletes who need to develop explosive cardio development.

 

4. More Cardio in Less Floor Space

 

You get the most bang for you buck with a VersaClimber. It is a compact vertical training solution so it requires the least amount of floor space. It's ideal for small training studios, Do-Jo, basements, room or a garage where space is limited but maximal results are needed. You can place 2 VersaClimbers in the same amount of floor space needed for just one treadmill.

 

"At the Institute of Human Performance we need top level conditioning - the VersaClimber is the best piece of equipment for total body cardio. Moving maximum muscle mass is what is needed to get the heart pumping to championship heart rate. Our athletes realize the importance of maximum heart rates and lactate threshold and naturally gravitate to their VersaClimber rounds we design for them, "they hurt like hell - but we love them". Our fitness clients also love our interval training on the VersaClimber, so we make it part of out fitness circuits. The plug and play nature of the VersaClimber makes it mandatory equipment in any gym or training studio."

 

Juan Carlos Santana, M.Ed. CSCS

Strength Training and a VersaClimber

 

Sport Applications VersaClimber Sport is achieved through training "applications" such as a sprint and/or power interval training.

 

The VersaClimber is a phenomenal sport specific training tool to assist athletes in achieving their very specific fitness requirements. Sport training on the VersaClimber actively conditions the entire body for enhanced cardio, strength and power through core strength, flexibility, speed, endurance, and power.

 

Sport Specific Training Hand Book

 

The VersaClimber Sport Appliaction Hand Book which can be viewed HERE was written to help all levels of athletes, performance specialists, trainers, coaches, and indivisuals achieve "sport" specific energy system development (ESD) goals while reducing the potential for overuse injuries.

 

VersaClimber can be used as a closed-chain, non-impact, progressive range of motion and intensity device. The demands required on the athlete because of the sport may cause them to perform periods of aerobic, anaerobic exercise, rest periods during their particular sporting event. Their ability to develop and maximize performance during these periods while minimizing their recovery time will be a contributing factor to their athletic success.

Sprint Training

Interval Sprint Training Interval training on the VersaClimber is achieved by repetition of: sprinting...resting... sprinting (as is the case for most sports). By increasing the speed and the stroke length of each step, the cardiovascular system becomes accustomed to extremely strenuous exercise and recovery to a resting state again.

 

At first, interval training should consist of short sprints (5-10 seconds) followed by a sufficient recovery period. To recover, reduce your step height down to 4"-6" stroke while breathing deeply. The recovery period should last as long as it takes for your heart rate to return to its lowest target range rate (depends on age, weight and training level).

 

Once the heart rate as recovered, the next interval sprint takes place. This is repeated as many times during 10 minutes. Interval training should begin with 5-10 minutes of "warm up" and end with 5 minutes of "cool down".

 

Why should an athlete use the VersaClimber over other exercise equipment? When athletes use steppers, treadmills, and ellipticals they fail to train upper body simultaneously; with limited range of motion and speed. Additionally, the VersaClimber has no top end limitations; meaning when you ready to go for an all out explosive sprint, the VersaClimber will not hold you back.

 

Interval training is a training method for the athlete who wants an advanced workout to increase their anaerobic fitness level. The purpose of interval training is to provide periods of very high intensity anaerobic activity, separated by periods of low intensity aerobic recovery. By continuously changing the climber speeds (workloads) during a training session, your heart rate will range between the high and low levels of your target heart rate zone, thus conditioning the body to high intensity workloads.

 

The Versaclimber involves exercising the entire body simultaneously and therefore you should workout for at least 6 to 8 weeks at an aerobic pace before attempting interval training. Once you are comfortable with an aerobic workout of at least 30 minutes long you can begin interval workouts.

 

Interval training on the Versaclimber is achieved by the repetition of sprinting, resting, and sprinting. By increasing the speed and the stroke length of each step, the cardiovascular system becomes accustomed to extremely strenuous exercise and recovery to a steady state. An example would be running a hill and then returning to the bottom, walking and breathing deeply.

 

At first, the work intervals should consist of short sprints (3-5 seconds) followed by a long recovery period. To recover, a short 4-6 inch step height is taken at a greatly reduced climbing speed, while breathing deeply. The recovery period should last as long as it takes for your heart rate to return to its lowest target range.

 

As you become better conditioned, the working interval time should be increased, while the recovery time between each work interval will become shorter and shorter.

 

These achievements indicate an improvement in cardiovascular recovery conditioning. Remember to always warm-up for a minimum of 10-15 minutes on the Versaclimber before beginning interval workouts. It is also very important to continue climbing during recovery periods and to gradual cool down 5-10 minutes after your workout.

 

Interval Example:

 

Interval Workout for 150 LBS. 25 Year Old Healthy Male, Using 65% of Maximum Heart Rate As Recovery Heart Rate. 220 - 25 = MHR x 65% = 127 0 - 15 MIN

 

Warm up to heart rate of 127 beats per min. (bpm) minimum. 15 - 20 MIN

 

Perform 3-5 sec. sprints. Allow heart rate to return to 127 after every sprint. 20 - 25 MIN Maintain heart rate of 127 25 - 30 MIN

 

Perform 3-5 second sprints. Allow heart rate to return to 127 after every sprint. 30 - 35 MIN Cool down to heart rate of 127

VersaClimber Workouts

The VersaClimber provides a more complete, safe and overall better exercise than treadmills, ellipticals, steppers, running, cycling, swimming, rowing or cross country skiing because the VersaClimber works all the major muscles of the body in one safe, smooth rhythmic motion. Climbing against gravity also burns more calories than any other exercise.

Sport Specific Training Hand Book

To learn more about sport specific training on your VersaClimber click HERE VersaClimber accommodates all levels of fitness and ages because you can walk, jog, run, or sprint vertically at various stride lengths and running speeds.   Click HERE for a training guide for "Taku" interval sprints on VersaClimber. Compliments of Hybrid Fitness.   With a simple positioning of the hands (holding on the side rails), your Versa Climber becomes a stepping machine to concentrate the work on the lower body. By having a stair stepper and climber all in one machine, you can change your workouts easily to keep you motivated and exercising toward your fitness goals.

Upper Body Strength Exercises

With your hands in the reverse position (palms facing towards you), the frontal muscles of the deltoids and biceps in addition to the large muscles of the back are strengthened. Concentrate on pulling down right, then left, with your latissimus dorsi (side of back), anterior deltoids (front of shoulders), and the biceps muscles of the arm. This flexion on one side of the body while extension on the other side of the body will tone and trim your sides, stomach, back, and back of arms. Both sets of muscle groups, front and back can also be worked simultaneously by changing grips from the reverse to the forward hand grip positions (palms facing away from you).

Working the upper and lower body Separately

The two stationary hand rails can be used to grasp and anchor the upper body while stepping with the legs only. By holding the hand rails in front of you or to the side of your body and stepping with the legs only, the buttocks, front and back of the thighs, calves and shins can achieve a complete lower body aerobic and strength exercise. Stair stepping is also an effective way for beginners to become familiar with the VersaClimber After regular use, the user can graduate to full body climbing. Heart rate can be increased or decreased during this exercise by increasing or decreasing your stroke rate (how fast you are stepping) or by increasing or decreasing your stroke length. This stepping exercise can be performed in any mode of operation. For the advanced athlete, a quad burn can be achieved by squatting down (while holding the stationary handgrips) so that the knees are at approximately a 90 degree angle. With the knees positioned on either side of the Versaclimber, start with short steps and gradually increase to the maximum comfortable stroke.   THE KNEES MUST STRADDLE THE MACHINE and the arms must be bent to maintain the body weight within the base of the machine. The arms and shoulders can be exercised by standing on the base plate in front of the Versaclimber and driving the moveable hand grips. Palms can be in the forward or reverse grip. Pull down with one arm and resist with the other arm, or push and pull with one arm while resisting with the other arm. During this activity, a full range of cyclic rates and stroke lengths can be selected to exercise the upper body only. These isolated exercises can be performed as an interval exercise during your regular aerobic workout.