Cathe Friedrich – STS – Shock Training System

STS It stands for Shock Training System It is based upon four of the most important principles in strength training: muscle confusion, periodization, one rep max, and File size: 28.4 Mb

Cathe Friedrich – STS – Shock Training System

What is it? STS?

STS It stands for Shock Training System This program is based on the four most important principles of strength training: progressive overload, muscle confusion and one rep max. STS The latest research has been used to create this strength training program that lasts 3 months and features a new exercise routine each time you workout.

Like a Workout STS They are often guided by personal trainers or athletic coaches for their clients or athletes. But, due to the time and expense involved in filming 40 workouts, it’s quite difficult to understand why nobody has made a similar program at home.

STS You can have a high-quality, private health club workout in your own home. This is possible by maximising the use of progressive overload, muscle confusion, and one rep max testing.

STS Quality

To make STS We teamed up to some of the best talent in the world, including NFL Films. A highly skilled team of 16 national music composers spent eight months creating hundreds of pieces of music for every exercise and break. STS It will give it a unique and powerful sound.

Filming and editing STS This was done at a level that can only be seen in major movie productions. We cannot thank NFL Films enough to the tremendously exceptional job they did in editing and filming the 41. STS workouts. Multiple camera angles, excellent close ups and meticulous editing make it easy to exercise. STS It is a class all its own.

Science of STS

STS It stands for Shock Training System This program is based on three key principles of strength training: progressive overload, muscle confusion, and periodization.

Periodization

Periodization is the process of organizing, planning, and managing your training program over time. This will help you achieve maximum gains in your physical performance. Numerous research studies have been done that clearly show that exercisers who follow a periodization–based workout get superior results when compared to exercisers who don’t follow a plan of this type.

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STS has been designed to be a 3½ month linear periodization program featuring three workout cycles called mesocycles, each lasting four weeks. Each mesocycle serves a different purpose. For example, the first cycle will focus on muscle endurance and hypertrophy, while the second and third cycles will focus on strength.

Each week you will be doing a different exercise for 12 weeks. There will also be an active recovery week in between mesocycles. This is to help your body recover and prepare for the next cycle. Because this is a linear program with a periodization, each mesocycle will have a different workout every week. However, the intensity (weight lifted), and volume (sets/reps) of each cycle are adjusted accordingly.

Muscle Confusion

Muscle confusion can be described as the principle of changing your workout routines frequently to keep your muscles challenged and guessing. Muscles shouldn’t be allowed to adapt to an exercise until it is not effective. This will cause hypertrophy and other goals. To keep your muscles growing, you should use a well-designed exercise program that makes use of muscle confusion. This allows for varying the sets, reps and intensities of the workout. This helps avoid boredom and plateaus.

The benefits of STS It is important to maximize muscle confusion by offering a variety of workouts every week as well as changing the intensity and volume over the course of the program through periodization. Muscle confusion is a key rule in strength training. No other workout program today uses this principle to its full extent. STS.

One Rep Max (1RM).

Your one rep maximum (1RM) refers to the maximum weight you can lift at one time during any exercise. You can find the STS In this program, we will demonstrate how to safely and easily estimate your 1RM for any exercise. Once you have determined your 1RM for each of the exercises, you can quickly determine the right weight for each mesocycle or week. STS series. It is crucial to know the right weight for each exercise. This will allow you to achieve the results that you desire, safely and quickly.

Progressive Overload

Progressive overload refers to the gradual increase in intensity that your body experiences during a workout over time. In order to help your muscles grow, you must constantly challenge your body to increase the intensity of your workout. To learn more, please visit: STS You will begin Mesocycle 1 with weights that are approximately 60% of your one-rep max (1RM) for the first week. You will gradually and steadily increase your weights every week except week 3. By the end of the program, your 1RM will have reached 90%.

Workout Overview

STS is a three–day–per–week strength training program. You will be doing two DVDs for the upper body and one DVD for the lower body each week. It is recommended that you take at least one full day off between the DVDs. STS workouts to allow your body adequate time to recover (e.g., workout on M–W–F or T–Th–S). On off days, you can and should do your favorite cardio exercises. If you feel the need, you can do a combination of upper and lower body exercise on consecutive days. You may even double your cardio. STS Workouts can be done on the same day. For suggestions on how to mix cardio and strength training, please visit our online. STS program. STS It is divided into three mesocycles. Each mesocycle has four weeks of work. You get one week off after you have completed each mesocycle. STS You can participate in an active recovery program. This will allow your body to heal and prepare for the next, more intense mesocycle.

Mesocycle One

Mesocycle One is all muscle endurance. You will lift weights that are 60–70% of your 1RM during these four weeks. Every week will have a different workout for each muscle group. You can expect to do around 15 reps for most exercises. But, for some other exercises like pullups, pushups and bandwork, it will be close to impossible. The cycle can be divided into three different muscle groups with four workouts each.

1. Biceps, chest, shoulders and back
2. Back and Triceps
3. Legs

These nonstop workouts are sure to test the endurance of even an advanced exerciser and feature training concepts like drop sets, 21s and rest periods of 30–45 seconds between exercises. One set will be done for each muscle and there will only be 30 seconds rest between sets.

Mesocycle Two

Mesocycle Two, which focuses on hypertrophy (or more simply, muscle construction and definition), focuses on Mesocycle Two.. You will be lifting a weight that is 70–80% of your 1RM during these four weeks. Every week will be a new workout for every muscle group. Your rep range will be around eight to twelve reps for most exercises and because of the increased intensity you will need a longer rest break of 60–90 seconds between sets. This is except for the leg routine, where you will be doing three tris.-For three rounds, you will need to complete each set. Your only rest will come after completing one round of each tri–set. This mesocycle is very difficult for the leg routines.

Training Double wave loading and backoff sets are two of the many techniques that will help you push yourself like never before. This cycle can be divided into three groups with four workouts each.

1. Chest, Shoulders, and Biceps
2. Back and Triceps
3. Legs

Mesocycle 2, unlike Mesocycle 1, works each body part until it is complete before moving onto the next. This means that you will complete all your chest exercises before moving onto the shoulders. After that, you’ll finish your shoulder exercises and then move on to the triceps.

Mesocycle Three

Mesocycle 3 is all about strength It is divided into three groups with four workouts each:

1. Chest, Shoulders & Biceps
2. Back and Triceps
3. Legs

You will lift weights that are 80–90% of your 1RM during these four weeks. For most exercises, you’ll need to do six to eight reps. Because of the increased intensity, you will need to rest longer between sets of the same muscle groups than in previous mesocycles. The upper body muscle groups are organized in this way to reduce downtime. You alternate between pull and push muscle groups. This will ensure that your muscle groups have at most two to three minutes of rest each day. Research has shown that this is sufficient time to replenish energy and prepare for intense workouts.

This strength cycle will include a technique called the “5% method”. For nine reps, you’ll need to lift the maximum weight you can. You will be doing four sets of eight reps each week for the first week. Between each set, you should rest two to three min. For weeks two and three, do the same except that you will increase your weight by 5% and reduce your reps by 1. You will perform eight reps in the fourth and final mesocycle workout. However, your weight will be the same as week one. If all goes according to plan, you should be 5% more powerful at the end this mesocycle.

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You might be wondering how you will lift weights for your lower body at this rep range and intensity. To safely train the lower body at such an intensity level, you need at least one squatrack. This is why we included two different leg workout programs for each week. The Plyo–Workout is for those who don’t own a squat rack and will focus on explosive strength utilizing plyometric moves mixed with traditional leg strength training exercises. It does not follow the 5% strength method.

The Squat Rack workout option is for those who want to build strength and follow the exact 5% method that was used in the upper body exercises in this cycle. You have two options for how to perform the exercises when choosing this option. The best and most effective way to do the squats is to use a safety rack and spotter. This is how the cast performs each of the four squat rack exercises. The other way to do these routines are to wear a weighted vest (usually available at most stores from 10–40 pounds) and use a short and lighter barbell like we normally use in the other segments of STS. While this might not be enough weight to allow some people to follow the exact 5% method, it will provide a challenging and outstanding workout. The weighted vest’s purpose is to reduce the weight of your barbell. This is advantageous because, in an exercise such a squat (without rack), you are restricted by how much weight you can safely lift overhead and not the maximum you can squat.

Ab Circuits

Ab Circuits Designed to coincide with the STS Shock training program. Expect to “shock” These workouts will work your entire core/abdominal regions. Yoga–Based Abs, Pilates–Based Abs, Absence of Stability Ball, Medicine Ball Abs, Plate and Weight-Based Abs… and even bonus Medicine Ball with a partner Abs This is an additional option. The variety of strength and balance challenges that each workout offers will be a delight. It’s great that you can find something for everyone. Do two to three different workouts per day for the best results. After your workout, enjoy them STS You can do it alone or in a group. You can achieve the results you desire, no matter what!

The following seven ab routines are included in Ab Circuits:

1. Yoga-Based Abs
2. Pilates-Based Abs
3. Absence of plates and weights
4. Absence of Stability Ball
5. No Equipment
6. Medicine Ball Abs + Bonus Medicine Ball With a Partner Abs
7. Only: Bonus Medicine Ball for a Partner

Users Guide

So long as you order complete STS Your order will be shipped with a User Guide 112 Pages Free This will include details about each DVD and workout in the program. STS The series and how to do it properly STS program. Non-purchasers of the entire package STS Program may allow you to purchase the STS Users’ Guide for $24.99.

The STS The Users Guide will guide you through the process. STS Program and will assist you in understanding how and why it works. STS Programs are constructed in the same way they are.

The Users’ Guide provides details on every exercise in the program. STS series. Each exercise has a table that shows each exercise, along with a photo of the exercise and other details such as reps, muscle groups worked, equipment required, workout length, etc.

Additional information is available in the STS This guide contains the required exercises for a 1RM exam. You can even rank the importance and relevance of performing a 1RM exam by assigning each exercise a rating between 1 and 5 stars, as well as listing the equipment necessary for the exercise.

How to Place an Order

There are many ways to order the item. STS Fitness program. The entire 3-You have the option to choose from a month program. Your order will be shipped within 1 to 2 business day. UPS Ground shipping is also free for customers in the 48 continental US states. Prices do not include sales taxes for New Jersey residents, nor international shipping charges.

What’s included in this discount package

1. STS mesocycle #1 (12 DVD)
2. STS mesocycle 2 (12 DVD set)
3. STS mesocycle #3 + all 4 Leg – Squat DVDs (16 DVD set)
4. STS User’s Guide
5. *Ab Circuits is not included in this discount bundle, but may be purchased separately for only $22

You can also place an order STS By the mesocycle. This option allows for you to buy the discounted 40 DVD STS You can make a series of 4 monthly payments for $79.99. Your order will be shipped within 1 to 2 business day. The best part is that UPS Ground shipping is completely free for customers in the USA who live in the 48 continental US.

When you order, your credit card will be charged $79.99. Every 3 months, $79.99 per month will be charged to credit. Just like with all our DVDs All sales final We don’t accept returns. This option is only for credit card holders. Prices do not include shipping costs or sales tax for residents of New Jersey.