Cathe Friedrich – STS – Shock Training System

STS is based on periodization, which is a method of scheduling workouts so that you may focus on different parts of training throughout each mesocycle. STS includes:

Workouts are separated into three Mesocycles: Mesocycle 1-Endurance, Mesocycle 2-Hypertrophy, and Mesocycle 3-Strength. Each mesocycle lasts 4 weeks and contains 12 distinct exercises.

3 Exercises Per Week: The workouts are divided by muscle group (e.g., Monday: Chest/Shoulders/Biceps, Wednesday: Back/Triceps, and Friday: Legs) and go from 65 percent of one rep max (1RM) in Mesocycle 1 to 90 percent of 1RM in Mesocycle 3.
Optional Leg Exercise: Cathe adds an additional leg routine for Mesocycle 3 that uses a squat rack or a weighted vest with a barbell.

One rep maximum

The most significant concept in STS is one rep max (1RM), which is the maximal weight you can lift for various exercises. Knowing how much you can lift for each exercise can help you get the most out of your workouts. We love that this is a component of STS since most of us wouldn’t know the first thing about calculating 1RM or why we should care. Cathe makes the procedure simple to comprehend and follow with step-by-step instructions in the STS handbook and an online 1RM calculator that makes the calculations a breeze. The method itself is time-consuming, but it is highly approachable and well worth the effort.

Mesocyles

When you first encounter the STS program, you may be overwhelmed by all of the DVDs (there are 41) and the lengthy STS user’s handbook. The software, on the other hand, is written out in a logical and easy-to-follow manner. The mesocycles build on one another and prepare you for each step of your training.

Mesocycle 1 – Muscle Endurance

The endurance sessions are fast-paced, with only brief breaks between exercises. The routines vary each week and begin at 65 percent of 1RM (approximately 15 repetitions each exercise), increasing 5 percent each week to 70 percent by week 4.

Circuit is the format (e.g., a chest exercise, a shoulder exercise and a biceps exercise)
Muscles are separated into three training sessions: chest/shoulders/biceps on Day 1, back/triceps on Day 2, and legs on Day 3.
Exercises include a mix of classics (such as fly, overhead presses, and squats) and novel techniques (e.g., sliding side lunges, 45-degree lunges and wall squats with leg extensions). There are also multiple sets of pushups and pull-ups (she uses a rack, but demonstrates an alternative if you don’t have one).
Mesocycle 2 – Hypertrophy

Over four weeks, this program increases from 70% to 80% of 1RM (8-12 reps) with longer breaks between sets and more classic straight-set training.

Straight sets with training principles including drop sets and double wave loading (increasing weight by 5 percent for each set).
Split: Muscles are divided into three training sessions: Day 1: chest/shoulders/triceps, Day 2: legs, and Day 3: back/biceps.
Exercises include the bench press, lateral raises, chin ups, pullovers, low plane lunges, squats, and deadlifts.
Mesocycle 3 – Fortitude

In this series, you train at 80-90 percent of your 1RM, which means you only complete 6-8 reps. You raise your weight by 5% each week while decreasing your reps by 1. Rest times of up to 3 minutes are allowed to allow your muscles to recuperate.

Push-pull, alternating muscle groups to optimize healing.
Split: Muscles are divided into three training sessions: Day 1: chest/back, Day 2: legs, Day 3: shoulders/biceps/triceps
Exercises: Many of the routines are the same as in the previous cycles, but the leg workouts are unique. Plyo Legs, which combines weighted workouts as well as moderate, controlled plyometric motions, is one alternative for those of us without a squat rack or spotter. Legs – Squat Rack is another option that focuses on strength. To lift the largest weight you can safely bear for the lower body, utilize a squat rack or a weighted vest coupled with a barbell. We appreciate that Cathe gives this option, especially for ladies who choose to go lighter with their weights to prevent bulking out. Cathe and the other female exercisers demonstrate that women can lift hefty weights and that exercising in this manner will not result in large muscles. Men will appreciate a hard workout, especially because most videos are oriented at women.

After each mesocycle, you take a week off to heal and prepare for the next one. Keep in mind that you may mix and match any of those workouts if the linear progression doesn’t appeal to you.

Pros
Thoroughly researched and extensive – Cathe employs and explains a range of training methods throughout the series, providing exercisers with a better understanding of their bodies and how muscles perform.
The videos are well-formatted – Each DVD indicates the workouts, equipment needed, and the chapters contained. During the training, a read-out triggers the next exercise and displays a timer counting down the rest interval. Cathe and the group (men and women) work out with you, changing equipment and having breaks.
STS will appeal to both men and women.
Incredible diversity – Each week, you complete a different workout, which keeps each activity unique and keeps you on your toes.
Many of us lift lighter than we should. STS challenges you to discover your true potential.
Cons
Expensive – At $299, this is one of the more expensive series.
It needs a large amount of equipment – Cathe also utilizes a pull-up rack and a squat rack, as well as a range of weights, bands, and barbells (which are both optional).
1RM calculations take time – You must calculate the percentage of your 1RM for each week ahead of time. You’ll spend some time on the computer before the workouts.
Cardio is not included – After 3 hours of high-intensity weight training each week, it may be difficult to fit in cardio.
Time commitment – If you miss an exercise, it may throw off your whole routine.
ASIN: B0042HVX5S