Q re: Order of Mesocycles?

[TarHeelMom]

Hi Cathe and Chris!

I posted this in the "Ask Cathe" Forum by mistake -- my oops, so sorry! ;-)

I've been meaning to ask you an STS question I'm not sure has been asked. (If so I'm sorry to repeat it!)

I'm curious to know why you put the mesocycles of STS in their particular order. Put another way, could the three mesocycles be done in a different order with effective results -- say, putting endurance last after a period of building strength and hypertrophy?

Thanks and have a wonderful day!!!!! I can't wait to have these videos!!!

http://www.clicksmilies.com/s1106/sport/sport-smiley-003.gif Kathy S. http://planetsmilies.net/sport-smiley-5536.gif

 

[SNM Videos]

It all depends on what type of periodization plan you want to follow. In a non-linear periodization plan you can actually mix a muscle endurance, hypertrophy and strength workout all in the same week and in any order you prefer. However, in a linear periodization plan you need to be more structured.

The main rule with a linear periodization workout is that over time Intensity (weight) should increase and volume (sets and reps) must decrease. Increasing the intensity in small linear steps allows the muscles to slowly adapt to the increase in work load and to gradually improve in strength. This is the method we use in STS, but you certainly could use a non-linear approach if you prefer.

 

[TarHeelMom]

Thanks Chris -- that answers my question exactly!

Truth be told, endurance work is my least-favorite thing because I get sooooooo sore. That's probably a great reason for me to leave STS strictly linear the first go-round. ;-)

http://www.clicksmilies.com/s1106/sport/sport-smiley-003.gif Kathy S. http://planetsmilies.net/sport-smiley-5536.gif