Jak published a Google-Spreadsheat (GoogleXLS) to explain "TheStaircase" and getting started.

GoogleXLS "TheStaircase (revamped)"

TheStaircase is a training system designed to help you reach your league goal in the most efficient way possible. Choose the league you want to reach below and follow the corresponding benchmarks to achieve this. Keep in mind, that this should be your long term goal and is often times not just one league above your current league.