We’re less than 90 days away from beginning the filming of what we feel will truly be one of the most unique workout systems Cathe or anybody has ever filmed. The new system is called Shock Training System (STS) and consists of 9 heavy weight strength training workouts along with a new Cathe core DVD called Ab Circuits ( a series of six ab/core workouts to support this system).
So exactly how will these workouts be different than anything we’ve done before?
To begin with all of the STS workouts will be based upon a training principle called “periodization” and be utilized in this manner. Simply put, periodization is a way of organizing and varying a training program over time to bring about optimal gains in physical performance. In the past we’ve mostly done stationary workouts which are effective workouts that can stand alone, or be done as part of a series, or rotated in with your existing fitness plan. While these workouts are certainly beneficial in their own right, especially with the premixes that we offered to help change things up a bit, they do not have the organized structure or contain a long term master plan to help you maximize your results over a period of time. With our new STS this will all change as this series will lead you through a comprehensive, well planned, six month training program that will vary every few weeks to constantly build upon your program and offer new stimuli to keep your body adapting and reacting. Some of these changes will be the amount of weight lifted, reps per set, rep tempo, number of sets, rest period, type of exercises, exercise approach (ie: drop sets, 21’s, giant sets, etc.).
Another big difference with STS is how you will select the weight that is right for you for each exercise. We usually tell you as a guide the weight Cathe is using for a particular exercise in our videos done to date, but this really doesn’t tell you what weight is right for you. With our new system we want to make sure the weight you use for each exercise is not too light or too heavy. Just as our personal trainers do in our gym we will need to calculate your 1-rep max for every exercise in the new series. This will take a little bit of time to do, but the increased results well be well worth the time and effort we spend testing. To calculate your 1-rep max you will need to find the maximum weight you can lift at least 8 times but not more than 12 reps for each exercise (this will not be possible for a few exercises that can’t be tested safely at home without spotters or that can’t be safely lifted overhead). Our new user friendly Workout Manager software that will be available before the release date of the new workouts will make it easy for you to store and enter your testing data and will automatically calculate your 1-rep max. It will even print a workout card with the all the exercises and weights you will need. As your fitness level improves just change your information on the computer. Each workout on each DVD will list what percentage of your 1-rep max you should be using to select your proper weights for that particular exercise. As long as you have entered your data into our Workout manager software your workout card will list the exact weight you will need for each exercise.
Even our premixes are going to be changed for this series, but don’t worry we think you will be pleased. To explain the new format for the premixes we need to first explain a little more about the new workouts.
The three main categories to STS are: Lower Body, Back/Chest /Shoulders, and Bi’s/Tri’s. Each of these categories is then broken down into three phases. Each phase is further broken down into four weekly or bi-weekly workouts. The first week of each workout will always feature the originally filmed workout while the other 3 weekly workouts will be constructed by utilizing special premixes. These “special” premixes will contain footage used in week one mixed with other new footage we will film to give each week a mix of familiar moves as well as new twist to always keep your muscles confused and challenged in new and different ways.
With the start of each new Phase the changes will be more dramatic and the intensity will increase. Our new software will also allow you to chart your progress overtime and compare your results to other Catheites. When you are finished with this program you should be a lot stronger than when you began and your results should be greater than if you had used a non-periodization workout program.
We’ve listed a chart below that should help you understand more easily what we have planned.
STS can be done either as a 3 month or 6 month program
1. Lower Body
a. Phase #1
i. Weeks 1 thru 2 (originally filmed workout)
ii. Week 3 thru 4(Premix)
iii. Week 5 thru 6 (Premix)
iv. Week 7 thru 8 (Premix)
b. Phase #2
i. Weeks 9 thru 10 (originally filmed workout)
ii. Weeks 11 thru 12 (Premix)
iii. Weeks 13 thru 14 (Premix)
iv. Weeks 15 thru 16 (Premix)
c. Phase #3
i. Weeks 17 thru 18 (originally filmed workout)
ii. Weeks 19 thru 20 (Premix)
iii. Weeks 21 thru 22 (Premix)
iv. Weeks 23 thru 24 (Premix)
2. Back, Chest and Shoulders
a. Phase #1
i. Weeks 1 thru 2 (originally filmed workout)
ii. Weeks 3 thru 4 (Premix)
iii. Weeks 5 thru 6 (Premix)
iv. Weeks 7 thru 8 (Premix)
b. Phase #2
i. Weeks 9 thru 10 (originally filmed workout)
ii. Weeks 11 thru 12 (Premix)
iii. Weeks 13 thru 14 (Premix)
iv. Weeks 15 thru 16 (Premix)
c. Phase #3
i. Weeks 17 thru 18 (originally filmed workout)
ii. Weeks 19 thru 20 (Premix)
iii. Weeks 21 thru 22 (Premix)
iv. Weeks 23 thru 24 (Premix)
n style=”color:#ff0000;”>3. Bi’s/Tri’s
a. Phase #1
i. Weeks 1 thru 2 (originally filmed workout)
ii. Weeks 3 thru 4 (Premix)
iii. Weeks 5 thru 6 (Premix)
iv. Weeks 7 thru 8 (Premix)
b. Phase #2
i. Weeks 9 thru 10 (originally filmed workout)
ii. Weeks 11 thru 12 (Premix)
iii. Weeks 13 thru 14 (Premix)
iv. Weeks 15 thru 16 (Premix)
c. Phase #3
i. Week 17 thru 18(originally filmed workout)
ii. Weeks 19 thru 20 (Premix)
iii. Weeks 21 thru 22 (Premix)
iv. Weeks 23 thru 24 (Premix)
Lastly, we’re thinking about adding the Workout Blender to this series, but would like your input in our forums. We last offered the Workout Blender on our Body Blast series, but it was not very popular because it had a maximum limit of only allowing you to choose 6 exercises to arrange in the order you wanted. This was simply not enough exercises for you to construct a meaningful workout program. We have recently discovered a new way of making the Workout Blender and we now can construct the blender so that you can easily choose up to 16 exercises (maybe more) and arrange then in any order you like. We can either put the Workout Blender on all of the workouts or possibly make a total body compilation DVD and only put the Workout Blender on it. Of course, if there is no interest in this feature we don’t want to waste our time producing and developing it. Please let us know your thoughts in our Ask Cathe forum.
We will have further details about the workouts as we get closer to filming. We have not decided at this time when we will begin taking presale orders, but we will certainly let you know more details right here in our Blog once we know them. Please feel free to post any questions or comments you have in our Ask Cathe forum.