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Cathe Friedrichs STS – Shock Training System: Mesocycle One – Three


Published on: December 10, 2020
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SKU: C491 Category:

Course Content


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 3? 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 y


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