Stairwork Munich (2022)

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: Jul-Dec 2022 — see the Polished Log.

Sources

• Emil's own note, written for the emilrunning site's /notes section (dated 2026-03-02); migrated verbatim into the wiki on 2026-08-18.