Share your Double STS Rotations please!
- Thread starter Stacy
- Start date
tralaiven
Cathlete
When I did STS 6x per week (before my injury)....I was also cycling a couple times a week and then maybe throwing in a 30 min. KCM kickbox dvd once a week.
What I did was take the 3 month rotation of the normal STS and just line the dvds up for every day...taking off one day per week. Of course, I think there should also be a rest week in the middle of the program.
Good luck.
What I did was take the 3 month rotation of the normal STS and just line the dvds up for every day...taking off one day per week. Of course, I think there should also be a rest week in the middle of the program.
Good luck.
JulesMT
Cathlete
I just started trying this (only 1 week in). I'm going to play it by ear: While it seems to be completely ok for me to do STS 6 days per week now in Meso 1, I will definitely put more rests days in if I need them when I go heavier in Mesos 2 and 3.
I am at the tail end of a bad cold, so I haven't been doing cardio- just STS and yoga. I plan to start adding in a couple of short (20-30 min) cardio sessions per week though. So far, my workouts look like this:
Day 1: Disc 1 (Chest, Shoulders, Bis), abs, yoga
Day 2: Disc 3 (Legs), abs, yoga
Day 3: Disc 2 (Back, Tris), yoga
Day 4: Yoga
Day 5: Disc 1 (Chest, Shoulders, Bis), abs, yoga
Day 6: Disc 3 (Legs), abs
Day 7: Disc 2 (Back, Tris), yoga
Day 8: Yoga
I'm on day 7 and down 1 pound- woo hoo! I am blogging about my progress to keep accountable.
I am at the tail end of a bad cold, so I haven't been doing cardio- just STS and yoga. I plan to start adding in a couple of short (20-30 min) cardio sessions per week though. So far, my workouts look like this:
Day 1: Disc 1 (Chest, Shoulders, Bis), abs, yoga
Day 2: Disc 3 (Legs), abs, yoga
Day 3: Disc 2 (Back, Tris), yoga
Day 4: Yoga
Day 5: Disc 1 (Chest, Shoulders, Bis), abs, yoga
Day 6: Disc 3 (Legs), abs
Day 7: Disc 2 (Back, Tris), yoga
Day 8: Yoga
I'm on day 7 and down 1 pound- woo hoo! I am blogging about my progress to keep accountable.
Last edited:
DirtDiva
Cathlete
I can't say thanks enough to Tracy for getting me to try it. Although I can't really lay out a precise rotation of what I did for cardio, I was very consistent with the discs. Monday through Saturday I did STS discs in order all the way through to Meso 3 without breaks.
In the evening I was cycling (mainly) and if it was raining out I would sub with STS Shock Cardio set or spinning inside. I would say my average of cardio at night was 4 times a week. Group rides were always over 2 hours, so I'm not sure how to quantify the time. I'm doing this again after I have worn out the Low Impact set coming out, but probably some of those will be really good with STS too.
In the evening I was cycling (mainly) and if it was raining out I would sub with STS Shock Cardio set or spinning inside. I would say my average of cardio at night was 4 times a week. Group rides were always over 2 hours, so I'm not sure how to quantify the time. I'm doing this again after I have worn out the Low Impact set coming out, but probably some of those will be really good with STS too.