What is STS?

STS (Shock Training System) 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 a 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.

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What Equipment is Needed for STS

The equipment needed for STS is a bench or step, a weight adjustable barbell, a wide variety of dumbbells, a stability ball, a resistance band, paper plates, and good focus. Other pieces of equipment are totally optional such as a pull up bar (or tubing), weighted vest, ankle weights, micro load weighted gloves, and slanted risers.

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How is STS Different from Other Workout DVDs?

First, STS uses what is known as a one rep max (1RM) test to make sure that everyone using the STS program uses a weight that is just right for their fitness levels. A 1RM test is simply a test where you find the maximum weight you can lift ten times for every exercise. More details about your 1RM are provided in this booklet on page XX, but for now you should know that for every exercise in STS you will be told exactly what percentage of your 1RM you should use to make sure that you always use the correct weight for every exercise. This will help you to not only train safely, but also to maximize your results. Though you don't have to take a 1RM test to do the STS program, your results will never be as good as the results of someone who does.

Second, STS is the most comprehensive workout DVD series on the market today giving you a different STS workout for each scheduled weight training day. This is important because, as mentioned earlier, by constantly changing the workouts, the benefits of the muscle confusion principle are maximized. This also helps to reduce mental fatigue and increases your probability of success with the program.

Third, STS is a complete three-month workout program based on periodization in which the intensity of the exercise gradually increases over the length of the program. No other program on the market today is as comprehensively designed as STS. All the work and planning is done for you so that all you need to do is follow along.

Finally, the last thing that makes the STS program different from any other exercise program is the measured rest between the sets. That's right—the "measured rest." Without getting too technical, when you lift weights you need a certain amount of recovery time between exercises using the same muscle groups so that the energy sources that power your muscles have time to replenish and recover. The amount of rest time needed depends on the intensity of your workout. As mentioned earlier, STS is composed of three four-week mesocycles that progressively get more intense. Since Mesocycle 1 (60–70% of your 1RM) is the least intense of the three mesocycles you will only need a minimum rest period of about 30 seconds between exercises. In Mesocycle 2 (70–80% of your 1RM) you will increase your weights and thus will need a longer rest period of at least 60 seconds between sets. Finally, Mesocycle 3 (80–90% of your 1RM) is the most intensive phase of the STS program and you will need a bare minimum of 2½ minutes of rest between sets using the same muscle groups.

The STS program accurately measures the rest periods between each and every exercise and set so that all you have to do is watch the DVD and follow along. STS is just like having your own personal trainer who tells you how much weight you should lift and how long to rest between every set.

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Does STS have stretching?

Every workout concludes with our signature STS extended 15 minute bonus stretch. This relaxing and thorough stretch is designed to restore and increase flexibility, relieve stress and improve overall circulation to the muscles and joints. It will also aid in muscle recovery. You'll engage in a combination of yoga, pilates, and athletic-based stretches while targeting all major muscle groups to ensure a well balanced stretch session. Enjoy this workout after every STS workout or simply on its own.

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What is periodization?

The STS workouts are based on the training principle of Periodization. Periodization is simply an organized approach to weight training and exercise that involves progressive cycling of various aspects of a workout program during a specific period of time. In our case we have designed STS to be a 3 ½ month program featuring three workout cycles called Mesocycles, each lasting four weeks. You will get a different workout every week for a total of 12 weeks along with an active recovery week between the Mesocycles to help your body rejuvenate and your mind prepare for the next cycle. Because of the way in which we vary the intensity (weight lifted) and the volume (reps and sets) of each exercise over the 3 month workout period you should obtain faster and better results than if you had chosen your workouts at random. Periodization has been around for decades and is used by most strength training coaches and personal trainers to train their athletes and clients. With STS we truly are bringing you a health club workout into the privacy of your own home.

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What is Muscle Confusion?

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.

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What is Progressive Overload?

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.

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What is a One Rep Max?

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.

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Why do I have to take a 1RM test to select my weights in STS?

Selecting the proper weight for an exercise is one of the most important decisions a person makes when working out. If you want to achieve maximum results you must select a weight that is not too light nor too heavy. According to a study done by the University of Michigan, most exercisers select weights that are way too light to stimulate hypertrophy and strength gains in a muscle. The study also showed that when it was left up to the exerciser they usually selected a weight that was only 42% to 57% of their 1RM. This is 20% to 30% less than the weight they should have chosen and barely qualifies as a warm up set in many cases. This simply means that the results these individuals could hope to obtain were hindered and greatly reduced simply by selecting a weight that was too light. If you're going to spend the time to workout, you might as well do it right and select the best weight to help you achieve maximum results. This is why with STS you will use our new website to determine your 1RM for each exercise. Though this will take an investment in time from you in the beginning, the payoffs overtime will be well worth the little time spent doing some simple tests now. Even if you never purchase STS we hope this project motivates you to reexamine the weights you use when working out.

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Will STS bulk me up?

STS is not a system that will bulk individuals. Perhaps the oldest myth in weightlifting is that lifting heavy weights will cause females to bulk. Women just don't naturally have enough testosterone in their bodies to develop huge massive muscles. I can tell you from our personal experience and from observing nearly a 1000 people each day using our health club in NJ for the last 25 years that heavy lifting only improves a women's physique. It is just not that easy to build bulk even for a male....or for those who are predisposed to this genetically.

STS will enhance muscle definition, increase lean muscle density, reduce overall body fat, increase your metabolism, and improve your overall energy, health, and vitality. If you're a female and want to look your best –YOU NEED TO LIFT HEAVY WEIGHTS!

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Why does STS have two Active Recovery weeks and what does this mean?

There are two one week active recovery weeks allotted during STS. The first "rest" week will occur at the end of week four which is the end of Mesocycle #1 (muscle endurance). The 2nd "rest" week follows the end of Mesocycle #2 (hypertrophy) which is just after week #9. So your two active recovery rest weeks are week #5 and week #10. By active recovery week we don't mean that you lay around the house doing nothing, but at the same time you need to let your body and mind relax during this week. As Cathe says, "we're taking a break – not a vacation".

One of the hardest things to teach serious exercisers is that by taking breaks they will improve over the long haul more than if they had worked out nonstop. An active rest recovery week will also help to prevent overuse injuries and mind fatigue. During this week you might want to try something like a relaxing Yoga video or a Cathe stretch DVD. Perhaps you will want to do some outdoor activities like walking, tennis or hiking. Whatever you do, it should be a light activity as you're letting your body recover from the previous Mesocycle while getting ready for the more intense Mesocycle to follow.

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STS only has strength training workouts, what about cardio?

With STS you can use any of Cathe's numerous cardio workouts or any other instructors' cardio DVDs that you prefer. This will help you to avoid mind fatigue and boredom. You can also use your treadmill, exercise bike or elliptical. We believe in "Balance" and always promote and encourage exercisers to choose various types of activities, but always make sure to include cardio, strength training and stretching into your weekly fitness routines. For suggestions on how to mix cardio into our STS program please visit our STS Forum.

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Do I have to wait for my STS order to ship if I select to pay in four monthly payments of $79.99.

No, your order will ship the same as a paid in full order. Nearly all orders ship in just 1 to 2 business days after your order has been placed.

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I'm an International customer. Will I have to pay import taxes and brokerages fees?

Yes, you're responsible for any import taxes and fees. However, we do ship all International orders by US Priority mail (the postal service). Most customers will not have to pay any import taxes or brokerages fees, but the postal service is very random in the way they charge customers these fees. Sometimes they do charge and sometimes they don't. There is just no way to know.

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How long are the STS Workouts?

Mesocycle  1 Sample Workout
Week #1	Monday	Disc 1	Chest, Shoulders and Biceps	50 min.
	Wednesday	Disc 2	Back and Triceps	56 min.
	Friday	Disc 3	Legs	53 min.
Week #2	Monday	Disc 4	Chest, Shoulders and Biceps	55 min.
	Wednesday	Disc 5	Back and Triceps	58 min.
	Friday	Disc 6	Legs	56 min.
Week #3	Monday	Disc 7	Chest, Shoulders and Biceps	55 min.
	Wednesday	Disc 8	Back and Triceps	56 min.
	Friday	Disc 9	Legs	55 min.
Week #4	Monday	Disc 10	Chest, Shoulders and Biceps	56 min.
	Wednesday	Disc 11	Back and Triceps	53 min.
	Friday	Disc 12	Legs	54 min.
Week #5	Take week #5 off to enjoy an active recovery week
Mesocycle  2 Sample Workout
Week #6	Monday	Disc 13	Chest, Shoulders and Triceps	65 min.
	Wednesday	Disc 14	Legs	48 min.
	Friday	Disc 15	Back and Biceps	54 min.
Week #7	Monday	Disc 16	Chest, Shoulders and Triceps	64min.
	Wednesday	Disc 17	Legs	47 min.
	Friday	Disc 18	Back and Biceps	61 min.
Week #8	Monday	Disc 19	Chest, Shoulders and Triceps	69 min.
	Wednesday	Disc 20	Legs	50 min.
	Friday	Disc 21	Back and Biceps	59 min.
Week #9	Monday	Disc 22	Chest, Shoulders and Triceps	43min.
	Wednesday	Disc 23	Legs	50 min.
	Friday	Disc 24	Back and Biceps	43 min.
Week #10	Take week #10 off to enjoy an active recovery week
Mesocycle  3 Sample Workout
Week #11	Monday	Disc 25	Chest and Back	68 min.
	Wednesday	Disc 26	Plyo Legs	46 min.
	Friday	Disc 27	Shoulders, Biceps and Triceps	67 min.
Week #12	Monday	Disc 28	Chest and Back	65 min.
	Wednesday	Disc 29	Plyo Legs	50 min.
	Friday	Disc 30	Shoulders, Biceps and Triceps	64 min.
Week #13	Monday	Disc 31	Chest and Back	64 min.
	Wednesday	Disc 32	Plyo Legs	48 min.
	Friday	Disc 33	Shoulders, Biceps and Triceps	61 min.
Week #14	Monday	Disc 34	Chest and Back	68 min.
	Wednesday	Disc 35	Plyo Legs	49 min.
	Friday	Disc 36	Shoulders, Biceps and Triceps	67 min.
Week #15	Take week #15 off to enjoy an active recovery week
Mesocycle  3 Sample Optional Workout for Squat Rack Users
Week #11	Monday	Disc 25	Chest and Back	68 min.
	Wednesday	Disc 37	Leg - Squat Rack	61 min.
	Friday	Disc 27	Shoulders, Biceps and Triceps	67 min.
Week #12	Monday	Disc 28	Chest and Back	65 min.
	Wednesday	Disc 38	Leg - Squat Rack	50 min.
	Friday	Disc 30	Shoulders, Biceps and Triceps	64 min.
Week #13	Monday	Disc 31	Chest and Back	64 min.
	Wednesday	Disc 39	Leg - Squat Rack	59 min.
	Friday	Disc 33	Shoulders, Biceps and Triceps	61 min.
Week #14	Monday	Disc 34	Chest and Back	68 min.
	Wednesday	Disc 40	Leg - Squat Rack	63 min.
	Friday	Disc 36	Shoulders, Biceps and Triceps	67 min.
Week #15	Take week #15 off to enjoy an active recovery week