Starting this weekend rehearsals really kicked into high gear as we started “two-a-day” practice sessions. The new crew members have now joined the STS rehearsals and starting tonight we plan on introducing them to you. In the picture above Cathe goes over the workout in a pre-rehearsal meeting.
Yesterday, we had a meeting at NFL Films with their medical illustrator. In filming a weight training video like STS there is always a lot of downtime between weight segments that needs to be filled with something. Cathe will use some of this time to give you some very detailed and informative form pointers, but…
STS is not only about selecting the proper weight for each exercise, but also selecting the absolute best exercises we feel can be safely done in a person’s home for each workout. Having a health club gives us the advantage of everyday being able to see what works for our members as well as our…
Cedie performs a one arm row during a rehearsal today. The 5 % Method that is used during STS mesocycle #3 works because it utilizes small increases every week that have a cumulative effect over time. An analogy might be to compare this method to the interest a bank pays you on your CD. The…
The STS 5% Method is a tried and true strength training workout program that has been around for decades. With this method you will select a weight that you can only do for a maximum of 9 times. You will then do the following program increasing your weight by about 5% and decreasing your reps…
You will do four alternating sets of four chest and back exercises in STS Mesocycle #3 Chest/Back. The exercises have been arranged in a push (chest) and pull (back) alternating order so that your working muscles will get at least 3 minutes rest between sets. With Intensities in the 80% t0 90% range it is…
Though we encourage you to do a 1RM for most of the exercises in the STS series it is extremely important– let me say this one more time – it is extremely important for you to select the proper weight for mesocycle #3. On paper this cycle will look very boring as it only has…
Brenda is shown in this picture doing an incline press with dumbbells while rehearsing Chest/Back from mesocycle #3 today. Mesocycle #3 is the last cycle in the STS series and is all about STRENGTH. You will be lifting weights in the 80% to 90% of your 1RM during these workouts.
Cathe, Brenda, Cedie and Jai perform a One Leg Sit N Slide during today’s STS rehearsal.
Cathe, Brenda, Cedie and Jai perform a Plie Squat with a heavy dumbbell during today’s STS rehearsal.
Cathe, Brenda and Jai perform a side lunge onto a six inch High Step during an STS rehearsal today.
The third week of STS mesocycle #1 legs will be finished off with floorwork using ankle weights
