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STS stands for Shock Training System and is based on four of the most important training principles instrength training: periodization, muscle confusion, one rep max and progressive overload. STS has been designed using the latest research and is a 3 monthstrength training programfeaturing a different exercise routine every time you work out.
Workoutslike STS are very commonly guided bypersonal trainersand athletic coaches for their clients and athletes, but due to the overall magnitude time and expense of filming 40workouts, it is quite considerable to understand why nobody has made a similar program for the home exerciser until now.
STS is a three day per weekstrength 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 STSworkoutsto allow your body adequate time to recover (e.g.,workouton M-W-F or T-Th-S). You may, and should, do your favorite cardioworkoutson off days. If necessary you may do any upper body and lower bodyworkouton consecutive days, or even double up your cardio and STSworkoutson the same day. Please visit our onlineWorkoutManager program for suggested rotations on how you can easily mix your cardioworkoutswith your STS program.
STS is divided into three mesocycles. Each mesocycle consists of four weeks ofworkouts. 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.
Mesocycle One
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 differentworkoutfor every muscle group. Your rep range will be around 15 reps or more for mostexercises, but to total failure for many others like pushups, pull ups and band work. This cycle is divided into three muscle groupings with fourworkoutsper grouping:
1. Chest, Shoulders and Biceps
2. Back and Triceps
3. Legs
These nonstopworkoutsare 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 betweenexercises. 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.
Mesocycle Two
Mesocycle Two focuses on hypertrophy, or more simply,muscle buildingand definition. You will be lifting a weight that is 70-80% of your 1RM during these four weeks. Once again, each week will feature a differentworkoutfor every muscle group. Your rep range will be around eight to twelve reps for mostexercisesand because of the increased intensity you will need a longer rest break of 60-90 seconds between sets. The one exception to this is the leg routine where you will do three tri-sets each for three rounds. Your only rest will come after completing one round of each tri-set. The leg routines in this mesocycle will be very tough.
Training concepts such as double wave loading and back off sets will be used to push you like never before. This cycle is divided into three muscle groupings with fourworkoutsper grouping:
1. Chest, Shoulders and Triceps
2. Legs
3. Back and Biceps
Unlike Mesocycle 1, Mesocycle 2 works each body part until completion before moving on to the next body part. In other words you will do all of your chestexercisesbefore moving on to shoulders. You will then complete all of your shoulderexercisesbefore moving on to triceps and so on.
Mesocycle Three
Mesocycle Three is all about strength and is divided into the following three muscle groupings with fourworkoutsper muscle grouping:
1. Chest and Back
2. Plyo Legs
3. Shoulders, Biceps and Triceps
You will lift weights that are 80-90% of your 1RM during these four weeks. Your rep range will be around six to eight reps for mostexercisesand because of the increased intensity you will need a longer rest break between sets of the same muscle group than you did in the previous mesocycles. To reduce the amount of downtime, the upper body muscle groups are arranged in this series so that you're alternating between push and pull muscle groups. This method will allow your different muscle groups to always have at least two to three minutes of rest, which research shows is the minimum necessary time to replenish the body's various energy cycles needed for a high intensityworkout.
You're probably wondering how you're going to be able to lift weights for the lower body in this rep range and intensity level. You need at least a squat rack to safely train the lower body at this intensity level, and that is why we have included two different legworkout programoptions for each week of this mesocycle. The Plyo-Workoutis for those who don't own a squat rack and will focus on explosive strength utilizing plyometric moves mixed with traditional leg strengthtraining exercises. It will not follow the 5% method for strength.
If you wish to follow a true strength program and want to follow the same 5% method used in the upper bodyworkoutsin this cycle, then select the Squat Rackworkoutoption. There are two ways to do theworkoutswhen selecting this option. The first and best way is to use a squat rack with safety catches and a spotter. Two members of the cast are shown doing this in all four squat rackworkouts. 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. This still may not be enough weight for some people to exactly follow the 5% method, but nevertheless it will give you an outstanding and challengingworkout. The purpose of the weighted vest is to lessen the amount of weight you need on your barbell. This is beneficial because in an exercise like a squat (without a rack) you are limited by the weight you can safely lift overhead, not by the amount you can squat.
Ab Circuits
Circuits was designed to specifically coincide with the STS shock training program. Expect to "shock" your entire core/abdominal region with the following variousworkout programs: Yoga?Based Abs, Pilates-Based Abs, Stability Ball Abs, Medicine Ball Abs, Plate and Weight Based Abs, and even Bonus Medicine Ball with a Partner Abs (although this one is an added option). You'll love the varied balance and strength challenges eachworkoutprovides. The best part of all is that there is something for everyone as well as everything for someone. For best results do two or three differentworkoutsper week. Enjoy them after your STSworkoutsor simply on their own. Either way, the results are yours!
Ab Circuits contains the following seven ab routines:
1. Yoga-Based Abs
2. Pilates-Based Abs
3. Weights and Plates Abs
4. Stability Ball Abs
5. No Equipment Abs
6. Medicine Ball Abs + Bonus Medicine Ball with a Partner Abs
7. Bonus Medicine Ball with a Partner Abs Only