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Versa Climber
The versa climber is one of the hardest machines to train on in the gym. Make sure you read notes in the fitness section under exercises / cardio Versa Climber, to help you have correct technique.
The beginners and intermediate training programs are designed for you to aim for a set time on the machine, in order to build up controlled smooth technique and muscular development.
The advanced program is done on distance; you should be aiming for the distance, keeping your speed ideally the same throughout.
The key to developing your fitness on the Versa Climber is to make sure that you use the machine regularly - it may take a little while to get use to the intensity of the workout, however within a very short amount of time you will see increases in both your time / distance covered and also fitness.
When working for long sessions, you may find that changing your hand grip so that your palms are either facing you or facing away, will reduce the fatigue in your forearm muscles.
VERSA CLIMBER WORKOUT FOR BEGINNERS
|
WEEK
|
SPEED
F. P.M.
|
TIME
SECS
|
TOTAL FEET
|
REST
SECS
|
SETS
|
|
WK1(a)
(b)
|
50/80
50/80
|
90
120
|
75/120
100/160
|
60
90
|
2
2
|
|
WK2(a)
(b)
|
55/85
50/80
|
120
150
|
110/170
150/240
|
90
-
|
2
1
|
|
WK3(a)
(b)
|
60/90
60/90
|
120
180
|
120/180
180/270
|
90
-
|
2
1
|
| WK4(a)
(b)
|
60/90
65/90
|
150
90
|
150/225
97/145
|
90
60
|
2
3
|
Do not progress on to week two, if you currently find week one too hard. If you find week one too easy then try either week two, three or four. Once you can do week four comfortably, go onto training for Intermediates, then onto the advanced program.
VERSA CLIMBER WORKOUT FOR INTERMEDIATES
|
WEEK
|
SPEED
F. P.M.
|
TIME
SECS
|
TOTAL
FEET
|
REST
SECS
|
SETS
|
|
WK5(a)
(b)
|
100/110+
80/100
|
120
240
|
200/220
320/400
|
60
-
|
2
1
|
|
WK6(a)
(b)
|
120/130+
80/120
|
60
150
|
120/130
200/300
|
90
60
|
3
2
|
|
WK7(a)
(b)
|
100+
120+
|
300
60
|
500+
120+
|
-
60
|
1
3
|
| WK8(a)
(b)
|
110+
110+
|
360
150
|
660+
165+
|
-
60
|
1
3
|
VERSA CLIMBER WORKOUT FOR ADVANCED
|
WEEK
|
SPEED
F. P.M.
|
TOTAL
FEET
|
YOUR TIME
|
REST
SECS
|
SETS
|
|
WK9(a)
(b)
|
110+
100+
|
500
750
|
- |
90
-
|
2
1
|
|
WK10(a)
(b)
|
120/130+
80/120+
|
500
1000
|
- |
90
-
|
3
1
|
|
WK11(a)
(b)
|
100+
120+
|
750
500
|
- |
90
60
|
2
3
|
|
WK12(a)
(b)
|
100/110+
110+
|
1500
1000
|
- |
-
120
|
1
2
|
Once you can do these workouts comfortably, try the following:-
Pyramid climb, 100 feet, 20 sec's rest, 200 feet, 30 sec's rest, 400 feet, 40 sec's rest, then come back down 200 feet 30 sec's rest, then 100 feet.
Drop set, start with 500 feet, once completed come off the machine, and do another exercise, i.e. 500 metres rowing, or a few press-ups. As soon as you finish go back on the climber and do a further 400 feet, then again either a row or press-ups. Aim to continue down in drops of 100 feet.
I hope that this will give you a good baseline to work from, remember that this is just a guide. You may want to work easier or harder, however work within your own limits.
As with most pieces of gym equipment, you will find that some machines are slower than others, due to their wear and tear.
Those of you that are athletes, should ideally aim to hit a 1,000 feet in around 5 min's / 5 min's 15 seconds.
Points to note: -
If you start off too fast you will not finish.
Take in some fluid in your short breaks.
Stretch after each session, especially the quadriceps and forearms.
Each week has two programs, don't do them on the same day.
Progress slowly but positively.
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