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What a great idea, Debinmi! I think Slow & Heavy would be a super way to prepare for STS 2.0!It is a great series to have because it is very unique and so provides a great complement to the other serious weight training workouts you may have in your Cathe collection. Nothing else quite like it.

The way I have used it is to do each workout once per week, say for example, Mondays, Wednesdays and Fridays. (I do cardio and stretch on the other days of the week.) I stick with this routine for one month (3 to 4 weeks) and then take an active recovery week. The next month I will do a different weight series - Gym Styles or 4 Day Split for example. I have done this prior to or immediately following STS as a way to keep up the focused weight training.

Although it is an older series there is nothing 'out of date' about the training techniques used in Slow & Heavy. It provides a tough method that is a great plateau buster and I feel just gives nice variety to an overall program. I myself haven't used it more than one month per year, but as Cathletes, we're in it for the long haul!
 
I found this one on Cathe open discussion page. I just copied and paste. Here is a rotation if you need it.

WEEK ONE:

Monday.....Slow and Heavy Legs plus the cardio portion of Step and Intervals (CTX)

Tuesday....Slow and Heavy Back, 10 minutes of Ab Hits, plus the cardio portion of 10*10*10 (CTX)

Wednesday..Slow and Heavy Shoulders plus the first 30 minutes of MIC

Thursday...OFF

Friday...Slow and Heavy Chest, ab routine from Power Hour, plus Cardio Kicks

Saturday.....Slow and Heavy Biceps plus 1st 6 intervals of IMAX 2

Sunday...Slow and Heavy Triceps plus 10 minutes of another segment from Ab Hits



WEEK TWO:

Monday....PS Legs and Abs plus 30 minutes of walk/run

Tuesday...PS Back, MIS Back, MIS Abs and cardio only of CTX Kickbox

Wed.......PS Chest, MIS Chest, and cardio only of CTX Power Circuit

Thurs.....OFF

Fri.......PS Shoulders, MIS Shoulders, MIS Abs, and MIC only step portion

Sat.......PS Biceps, MIS Biceps, first 6 intervals of IMAX #1

Sun.......PS Triceps and MIS Triceps


WEEK THREE:

Mon........Slow and Heavy Legs and Step Heat Abs

Tuesday....Slow and Heavy Triceps and Step Fit

Wed........Slow and Heavy Shoulders, 10 minutes Ab hits, cardio only of CTX All Step

Thurs......Slow and Heavy Back, Slow and Heavy Abs, 30 minute walk/run

Fri........Slow and Heavy Chest and Cardio Kicks

Sat........Slow and Heavy Biceps

Sun........OFF


Week Four:

Mon.......Slow Heavy Shoulders, ABS ONLY from Cardio and Weights, plus cardio portion of CTX Kickbox

Tues......Slow and Heavy Legs

Wed.......Slow Heavy Chest plus Slow Heavy Back

Thurs.....OFF

Fri.......PS Legs and Abs plus 30 minute walk/run

Sat ......Slow Heavy Triceps plus warm up and second 5 intervals from IMAX 2

Sun.......Slow Heavy Biceps, ABS ONLY from Cardio and Weights, plus second five intervals from IMAX #1
 
I would highly recommend the Slow and Heavy dvd. Jane is totally correct in saying it is not out of date. I actually find that although I crave new workouts, doing some of the older ones just really make me feel like I'm visiting an old friend. I often revisit workouts that I may have had in my own rotation alot but perhaps it's 2 years since I did it last and it becomes a new challenge again. Isn't there a saying about what is old is new again? Now you have me thinking I need to pull out the Slow and Heavy dvd again. It's been awhile since I visited this one . . .
 
Congrats!! Definitely still use S & H! It's in my top two of Cathe lifting routines/programs. My only 2 cents is that it's a method where you will require plenty of muscle recovery, IMO.
Let us know how you get on!
 
jennifer319_2013 said:
I found this one on Cathe open discussion page. I just copied and paste. Here is a rotation if you need it.

WEEK ONE:

Monday.....Slow and Heavy Legs plus the cardio portion of Step and Intervals (CTX)

Tuesday....Slow and Heavy Back, 10 minutes of Ab Hits, plus the cardio portion of 10*10*10 (CTX)

Wednesday..Slow and Heavy Shoulders plus the first 30 minutes of MIC

Thursday...OFF

Friday...Slow and Heavy Chest, ab routine from Power Hour, plus Cardio Kicks

Saturday.....Slow and Heavy Biceps plus 1st 6 intervals of IMAX 2

Sunday...Slow and Heavy Triceps plus 10 minutes of another segment from Ab Hits



WEEK TWO:

Monday....PS Legs and Abs plus 30 minutes of walk/run

Tuesday...PS Back, MIS Back, MIS Abs and cardio only of CTX Kickbox

Wed.......PS Chest, MIS Chest, and cardio only of CTX Power Circuit

Thurs.....OFF

Fri.......PS Shoulders, MIS Shoulders, MIS Abs, and MIC only step portion

Sat.......PS Biceps, MIS Biceps, first 6 intervals of IMAX #1

Sun.......PS Triceps and MIS Triceps


WEEK THREE:

Mon........Slow and Heavy Legs and Step Heat Abs

Tuesday....Slow and Heavy Triceps and Step Fit

Wed........Slow and Heavy Shoulders, 10 minutes Ab hits, cardio only of CTX All Step

Thurs......Slow and Heavy Back, Slow and Heavy Abs, 30 minute walk/run

Fri........Slow and Heavy Chest and Cardio Kicks

Sat........Slow and Heavy Biceps

Sun........OFF


Week Four:

Mon.......Slow Heavy Shoulders, ABS ONLY from Cardio and Weights, plus cardio portion of CTX Kickbox

Tues......Slow and Heavy Legs

Wed.......Slow Heavy Chest plus Slow Heavy Back

Thurs.....OFF

Fri.......PS Legs and Abs plus 30 minute walk/run

Sat ......Slow Heavy Triceps plus warm up and second 5 intervals from IMAX 2

Sun.......Slow Heavy Biceps, ABS ONLY from Cardio and Weights, plus second five intervals from IMAX #1
Click to expand...
What is MIS and MIC? I know that CTX is Cross Train Express, but not sure of the others.
 
You guys have inspired me to use S&H for a couple weeks before I start STS.
Its been a little while since I used S&H and it will be great to get it out again.
 
Debinmi said:
Linda, now I'm pondering with you... maybe a request to Cathe ... or maybe see if the Fitsplit one could be used as a template.... hmmmmm.... anyone out there have one??? .... ???
Click to expand...


I feel like Fitsplit as a template is a starting point but some of the cardio on 4DS are not comparable to Fitsplit cardio. Thinking maybe Fitsplit cardio is more similar to Xtrain?
 
I agree. The more I looked at it, the harder it seemed to duplicate.

I only have a couple of RWH ..(will be adding gradually from my wishlist) but that with Fitsplit would be a challenge!
 
I chose the Slow and Heavy series to keep me motivated with weight lifting until STS 2.0 comes out. I've never done this series before. Something that really caught my attention today was that Cathe went so light on the back exercises. I even checked the Perfect30 series to make sure I wasn't dreaming. On pullovers doing the S&H she used one 15# Perfect30 two 15# and the one arm row was 30#s. I understand that the count on S&H was 2 down and 6 up which would account for some however that is a huge jump. I'm just curious. It just seems like such an imbalance between Chest (she used weights similar to current) and Back.
 
Debinmi said:
I've noticed in some previous workouts, that Cathe's weight choice is lighter than in her more recent DVDs. I suspect that over the years Cathe (and Cathletes) have become progressively stronger, so the weight choices have understandably increased. My goodness, some of Cathe's weight choices in STS 2.0 are huge & I know I'll have to go lighter. I use the weight that challenges me ...
Click to expand...
Logical conclusion. It just caught my attention because I do mostly Live. Yes I also choose weights that challenge me.
 
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