Advice on getting ready for STS

elsie3

Cathlete
I would appreciate ideas on how to prepare for the upcoming STS Strength/Cardio rotation.

I have not yet done STS strength. I did CLX (adding 1 long run/week) over the summer. From there I did a 4DS rotation and then started P90X. I finish up P90X next week. I have been subbing weekly (7-15 mile) runs and Cathe cardio at times for variety and to keep up my cardio endurance. I plan on doing a circuit rotation for the rest of December (to give my muscles a rest and change things up a bit). I'll try to get familiar with (read: survive:eek:) STS Cardio the first part of January.

What should I do weight-wise to prepare for STS Strength?

Thanks for your help.
 
Because of the way STS is structured, here is my suggestion for a 4-week prep:

Week 1: Do Muscle Max and Muscle Endurance as originally produced, letting at least two days elapse between these workouts; do cardio of choice on the "off days" and give yourself at least one day of rest

Week 2: Do Pyramid Upper Body and Pyramid Lower Body as originally produced, letting at least two days elapse between these workouts and doing cardio of choice on the "off days" giving yourself at least one day of rest (try to schedule your rest day before PLB so that your legs aren't too fried from cardio)

Week 3: Do the Gym Styles, the Slow and Heavy, or the Pure Strength workouts as produced, letting at least one day elapse between these workouts, and doing cardio of choice on the "off days"

Week 4: Do 4DS as produced

THEN: BRING ON STS!!!

JMHO -

A-Jock
 
A-jock suggestion is good, but it sounds like you could be ready to just jump in and do it, too......
 
Although the one rep max's are a pain in the *** - I would highly recommend taking the time to do them. If I just guessed, I would have been way off and probably wouldn't get the fullest amount out of the program.

Once I started Meso 1, there were only 2 or 3 exercises that I went back in and changed so when that specific one came up again, I was doing the right amount of weight.

I did Meso 1 the first month and after a week of rest I started Meso 2. I really liked it but was getting intensive DOMS which I didn't get much in Meso 1 so I decided to take it slower and revert over to the 6 1/2 month rotation which is repeating the weeks.

I am just finishing Meso 2 this week. Will take the week of over Christmas and will start Meso 3 after the holiday.

I cannot say enough about this program. I never thought any rotation could keep my interest for 3 months but I have not wavered on STS at all. I LOVE IT!!!!
 
Because of the way STS is structured, here is my suggestion for a 4-week prep:

Week 1: Do Muscle Max and Muscle Endurance as originally produced, letting at least two days elapse between these workouts; do cardio of choice on the "off days" and give yourself at least one day of rest

Week 2: Do Pyramid Upper Body and Pyramid Lower Body as originally produced, letting at least two days elapse between these workouts and doing cardio of choice on the "off days" giving yourself at least one day of rest (try to schedule your rest day before PLB so that your legs aren't too fried from cardio)

Week 3: Do the Gym Styles, the Slow and Heavy, or the Pure Strength workouts as produced, letting at least one day elapse between these workouts, and doing cardio of choice on the "off days"

Week 4: Do 4DS as produced

THEN: BRING ON STS!!!

JMHO -

A-Jock

A Jock,

WOuld you recommend this same plan for someone who has been out of serious weightlifting/workouts for a few months? I was walking before it got cold and I've done a few Jari's in the last month. I want to get ready for the 6 month rotation. Should I do this or maybe add on a couple weeks of prep? I was thinking of adding the 100 pushup challenge to my prep to reacclimate my body to pushups

Thanks!
 

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