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Stairwork Munich (2022)

Plyometrics stairs plyometrics munich jump-training

In my 2022 Munich block, stairwork was a recurring support unit for reactivity, stiffness, and lower-leg strength.

Typical Stairwork Circuit

One series often included:

  • Knee-drive step-ups (single-step rhythm)
  • Forefoot jump series (single and double step)
  • Frog jumps on stairs
  • Lateral jump patterns
  • Skater jumps
  • Hock-stretch jumps

I usually performed this after warm-up and before/around the main running set depending on the day.

Why It Was Included

  • Build reactive lower-leg stiffness
  • Improve force application at contact
  • Add power without heavy gym fatigue

Reference block: Training Log Jul-Dec 2022