Cathe Friedrich's STS - Shock Training System: Mesocycle One (DVD 1-12)
Cathe Friedrich's STS - Shock Training System: Mesocycle One
DVDRip | AVI | 640x480 | XviD VBR1700kbps 29.9fps | MP3 2CH 128kbps
Language: English | Year: 2009 | Runtime: ~675min | Total size: 7.43GB
Genre: eLearning
STS stands for Shock Training System and is based on four of the most important training principles in strength training: periodization, muscle confusion, one rep max and progressive overload. STS has been designed using the latest research and is a 3 month strength training program featuring a different exercise routine every time you work out. Workouts like STS are very commonly guided by personal trainers and athletic coaches for their clients and athletes, but due to the overall magnitude time and expense of filming 40 workouts, it is quite considerable to understand why nobody has made a similar program for the home exerciser until now. STS brings a unique, quality health club workout into the privacy of your own home by maximizing the use of periodization, progressive overload, muscle confusion and one rep max testing.
*Periodization is a way of planning, organizing and varying your training program over time to bring about optimal 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.
STS has been designed to be a 3½ month linear periodization program featuring three workout cycles called mesocycles, each lasting four weeks. Each mesocycle will have a different purpose, with the first cycle focusing on muscle endurance, the second on hypertrophy and the third on strength.
You will do a different workout every week for a total of 12 weeks along with an active recovery week between mesocycles to help your body rejuvenate and prepare for the next cycle. Since this is a linear periodization program, each mesocycle is designed so that the intensity (weight lifted) increases from the previous cycle and the volume (sets and reps) decreases.
*Muscle confusion is the principle of constantly changing your workout routines to keep your body's muscles always guessing and challenged in different ways. Muscles should never be allowed to adapt to an exercise to the point where the exercise is no longer effective and not resulting in hypertrophy or the goal you desire. Instead, a well designed exercise program that utilizes muscle confusion varies the workout routine's exercises, sets, reps and intensity to keep your muscles growing. This also helps to avoid plateaus and boredom.
The advantage of STS is to maximize muscle confusion by not only giving you a different workout every week, but also by varying the intensity and volume of the workout over the entire program by utilizing periodization. Muscle confusion is one of the most important rules of strength training and no other workout program on the market today utilizes this principle to the same degree as STS.
*Your one rep max (1RM) is the maximum amount of weight you can lift one time for any exercise. In the STS program we will demonstrate a method to easily and safely estimate your 1RM for every exercise in the program. Once you know your 1RM for each exercise, you can quickly and easily determine the correct weight to use for each exercise in every mesocycle and week of the STS series. Knowing the correct weight to use for every exercise is extremely important and will help you obtain the results you're striving for, both safely and quickly.
*Progressive overload is the gradual increase of intensity placed upon your body during a workout over a period of time. This means that in order for your muscles to grow, you need to continually challenge your body by increasing the intensity of your workout in very small steps. In STS you will start the first week of Mesocycle 1 using weights that are only about 60% of your one rep max (1RM). Then every week, except week #3, you will slowly and gradually increase your weights by about 5% so that by the time you finish the program you will be using heavy weights that are up to 90% of your 1RM.
Workout Overview
STS is a three–day–per–week strength training program. Each week you will do two upper body DVDs and one lower body DVD. We suggest you allow at least one day off between STS workouts to allow your body adequate time to recover (e.g., workout on M–W–F or T–Th–S). You may, and should, do your favorite cardio workouts on off days. If necessary you may do any upper body and lower body workout on consecutive days, or even double up your cardio and STS workouts on the same day. Please visit our online Workout Manager program for suggested rotations on how you can easily mix your cardio workouts with your STS program. STS is divided into three mesocycles. Each mesocycle consists of four weeks of workouts. After completing each mesocycle you get to take one week off from the STS program to enjoy an active recovery week. This will help your body to recover and to prepare for the next and more intense mesocycle that follows.
Filming
To make STS we teamed up with some of the world's best talent, including NFL Films and a highly accomplished team of 16 nationally known music composers who spent eight months creating and scoring over hundreds of pieces of music to every exercise and break in STS to give it a truly unique and powerful sound.
The filming and editing of STS was done at a standard normally only seen in major movie productions and we can't thank NFL Films enough for the tremendously outstanding job they did in filming and editing the 41 STS workouts. The multiple camera angles, great close ups and meticulous editing puts STS into class of its own.
Who is Cathe Friedrich?
picCathe has taught group fitness for over 26 years and is known worldwide through her 120 plus workout titles as one of the most advanced fitness instructors. Recognized as a leading innovator of the home exercise video industry and credited for creating one of the first 'step' aerobic videos, Cathe is renowned for the most challenging, fun, intense and innovative videos on the market.
She holds a long time primary certification through ACE along with specialty fitness certifications in areas such as Body Pump, Indoor Cycling, Kickboxing, Boxing, Prenatal fitness, Resist-A-Ball, Yoga Fit, and more. Her award winning fitness workouts have been featured in the New York Times, Dallas News, Philadelphia Inquirer, as well as Shape, Oxygen, Self, Health, Fit, Consumer Digest and Fitness magazines. In addition, Cathe's workouts are aired nationally on the Discovery Channel's FitTV, and can be currently seen three times per day.
Cathe Friedrich's STS - Shock Training System: Mesocycle One (DVD 1-12)
Mesocycle One
DVD 1-12 + Extended Stretch (do at the end of each workout) + Workout Cards
Mesocycle One is all about muscle endurance. You will lift weights that are 60–70% of your 1RM during these four weeks. Each week will feature a different workout for every muscle group. Your rep range will be around 15 reps or more for most exercises, but to total failure for many others like pushups, pull ups and band work. This cycle is divided into three muscle groupings with four workouts per grouping:
1. Chest, Shoulders and Biceps
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. You will do one set for each muscle group and have only about 30 seconds of rest before moving on to the next body part.
Screens:
Cathe Friedrich's STS - Shock Training System: Mesocycle One (DVD 1-12)
Cathe Friedrich's STS - Shock Training System: Mesocycle One (DVD 1-12)
Cathe Friedrich's STS - Shock Training System: Mesocycle One (DVD 1-12)
Cathe Friedrich's STS - Shock Training System: Mesocycle One (DVD 1-12)
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