The best training for the Steck is to climb the Steck.
You can easily rap until the traverse from Flying Buttress (don't know about from beyond there). A wanker gear pulling ascent through the Narrows (what I did) is better than not doing it at all. Though, I'd do some situps, planks, cruches for a month before hand if I could do it over again.
Bring a headlamp, a light warm layer, and some cord slings that can backup rap anchors if you don't make it, esp this late in the season. Bring a watch, have a turn around time for top of Flying Buttress. If aren't going fast enough, rap - you'll have had a great day even if you made it only that far.
Mike you have more sack and such a positive attitude that us mere mortals can only bow down in front of you and say...."I'm Knott worthy". as for SS you're gonna die epi is a simple romp. When you start leading .11 in redrocks and you get a few shots of horse piss then you might live on SS..... Good luck.