Stacy Sims re-visited; discussion

Debinmi

Debinmi

Cathlete
Stacy Sims PhD has been featured more and more in my YouTube feeds lately so I've been watching more of her interviews and have decided to re-read her 2022 book Next Level in April with a more open mind. While looking for samples of her recommended rotations and thinking about how to incorporate my Cathe dvds into her protocol I came across this "getting started" with Stacy Sims rotation that I thought I'd share. I also found a more advanced sample rotation that is primarily all heavy lifting, SIT, additional jump training day (not to be confused by ballistic or plyometrics) and some recovery days. I found it interesting that in one of her interviews she suggested an 80/20 split between the heavy lifting/SIT workouts (20% of your workouts) and other types of workouts like Zone 2 cardio and endurance/hypertrophy weight lifting (80%). That 80/20 concept is what had me re-considering her protocol as I think it's more accessible, at least to me.

Just curious - what Cathe DVD workouts/premixes/chapters would you use for the various days?

Weekly Workout Plan Inspired by Dr. Stacy Sims
Monday: Lower Body and Core (Strength)
Exercises: Squats, deadlifts, lunges
Reps/Sets: 3 sets of 8-12 reps
Notes: Focus on form and gradually increase weight; aim for heavier loads if experienced .
Tuesday: Cardio and Sprint Intervals
Activities: Sprint intervals or HIIT
Duration: 20-30 minutes
Notes: True high-intensity intervals to maintain adaptation without overdoing moderate intensity .
Wednesday: Upper Body (Strength: Chest/Back/Shoulders)
Exercises: Push-ups, pull-ups, shoulder press, rows
Reps/Sets: 3 sets of 8-12 reps
Notes: Prioritize compound movements and variations like push-ups on knees if needed .
Thursday: Jump Training (Bone Health)
Exercises: Jump squats, box jumps, skipping
Duration: 10-15 minutes
Notes: Helps maintain bone density and balance, especially important for women post-menopause .
Friday: Rest or Light Activity
Activity: Yoga, stretching, or brisk walking
Notes: Focus on recovery and mobility work to enhance flexibility and reduce stress.
Saturday: Full Body (Power-Based, Heavy Lifting)
Exercises: Compound movements focusing on heavier weights with fewer reps
Reps/Sets: 3 sets of 6-8 reps
Notes: Exercise selection can include combinations like squat-to-press or deadlift with rows .
Sunday: Active Recovery
Activities: Low-intensity activities like swimming or cycling
Notes: Maintain light, enjoyable movements to aid in recovery without excessive fatigue.
Key Considerations:
Progressive Overload: Consistently challenge muscles by gradually increasing weights or resistance.
Rest and Recovery: Emphasize taking at least two days for recovery work and light activity, avoiding back-to-back high-intensity sessions .
Diet and Protein Intake: Ensure adequate protein intake to support muscle recovery and growth, aiming for about 1 to 1.1 grams per pound of body weight .
This routine takes Dr. Sims's recommendations into account by incorporating key elements such as sprint intervals, jump training, and heavy resistance work to support fitness and health across different life stages. Adjustments can be made based on individual capabilities and resources at home.


 
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Makes sense…on the lower body one, squats, lunges, deadlifts, the first one that came to mind & not Cathe, is KCM Power Splits, that’s what it is, those 3 exercises, but
4 sets I think. Hope ok to mention it….
 
aqua girl said:
Hope ok to mention it….
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Absolutely! I have it! Thanks! :)

I was thinking parts of Cathe's dvds would work too. Might have to pull out STS Meso 3 for parts. I was also thinking parts of STS2.0 or Xtrain BurnSets, modified for less reps. Will have to think on it. This is where the Blender in On-Demand would be handy! :)
 
Two CatheLive’s came to mind…….Burn Sets Express Legs, that is squats, lunges &
deadlifts (each round is a variation of each) & Burn Sets-Chest, Back, & Shoulders
 
Debinmi said:
Nope, they're considered as accessory helpers for chest, back & Shoulders so they supposedly get their workout then.
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My tennis elbow likes the sound of that. lol

If you have weights all set up on a stand that's about as tall as your thigh, I'd also argue rear delts become accessory helpers for all the heavy weights, too.

My SelectTech stand is about that tall, and whenever I'm doing any workout that has me constantly un-racking and re-racking heavy weights (20's and up), I wind up feeling it the next day in my rear delts. Kind like a bunch of bonus hip huggers.

Interesting concept there - I like the challenge of seeing how I can fit pre-existing Cathe workouts into something like this. I think it would take some really good knowledge of what's available in all her pre-mixes, and as Aqua Girl pointed out, Cathe Lives.
 
So diving into Stacy Sims protocols a little more, it was Vonda Wright MD who promoted the idea of 80/20. She also shared that she adds her SIT training after a Zone 2 cardio (walking for her). Back when I was a runner/jogger, I would add Fartlek sprints to increase my VO2 max, or just add sprint intervals to the end of my run. Of course, Cathe often added blasts/intervals to her step routines to improve VO2 max; now she's really into HiIT training. Thinking of having a whole session dedicated to a Sprint Interval Training day seemed rather boring/dull to me with the idea of a 10-minute warm-up, 1-5 sprint intervals (30 seconds all-out with a 90 second to 3 minute recovery), then a 5 minute cooldown for about a 30 minute workout. I was kind of dreading a workout like this on a regular 1-2x/week basis. It sounded less fun than a HiIT. But it has less cortisol spikes and provides for more cognitive health which is important for healthy aging. For me, I'd probably do this on the spin bike or with kettlebell swings as I need something low impact due to a knee injury issue. Now, I'm thinking I may just add 1-5 sprint intervals after a regular shorter cardio day. This actually seems more doable and has less dread factor to me I could do whatever cardio dvd (shorter 20-30 minutes) I wanted, then just add all-out intervals. No need for a warm-up and a regular cooldown as they're already incorporated, so the Sprint Intervals would only be ~3-15 minutes depending on how many were done. I'm liking that idea.
 
XTrain's Tabata workout might be something to consider as an add-on - nice thing is she's got each one chaptered out so you can just pick a particular one or two and go with it.
 
I just read a study concluding that 2 SIT intervals are as effective as 3-5 intervals. Even more do-able.

I was thinking of adding a Tabata at the end of a regular cardio session also.
 
Debinmi said:
. Now, I'm thinking I may just add 1-5 sprint intervals after a regular shorter cardio day. This actually seems more doable and has less dread factor to me I could do whatever cardio dvd (shorter 20-30 minutes) I wanted, then just add all-out intervals. No need for a warm-up and a regular cooldown as they're already incorporated, so the Sprint Intervals would only be ~3-15 minutes depending on how many were done. I'm liking that idea.
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How about using the new Cardio/HIIT fusions or even Perfect 30 low impact as the base cardio workout and insert the SIT intervals at various point after you're fully warmed up. The workouts will give you active recovery segments and you can make them as long or as short as you like. That's what I do with most workouts. I either insert cardio or weights except for pure strength workouts. It makes each workout different while still getting the benefits of repetition.

The only 2 moves that get my HR up into the red zone fast enough are a long set of kettlebell swings ~65 reps and 40 reps of squat/kicks with overhead presses, one non-stop fluid move. The last move never fails. It's a bit harder to get into the red zone fast enough on the spin bike.
 
Soapmaker said:
Please define what you're looking for in "effective". I guess I'm asking what your goals are for the rotation but only if you feel like sharing.
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These are benefits touted from SIT training (from AI):
Key Benefits of SIT According to Dr. Stacy Sims:
1) Hormonal Balance (Peri/Menopause): Unlike long, slow cardio that can raise cortisol, SIT works with a woman's changing hormones to build muscle and reduce belly fat.
2) Time-Efficient Metabolic Boost: SIT promotes EPOC (Excess Post-workout Oxygen Consumption), meaning the metabolism stays elevated long after the 10–20 minute session.
3) Muscle Retention & Power: SIT recruits fast-twitch muscle fibers, helping to combat sarcopenia (age-related muscle loss) and improve power.
4) Improved Cardiovascular & Metabolic Health: Enhances VO₂ max and improves insulin sensitivity, crucial for fat metabolism.
5) Brain & Mood Boost: Increases brain-derived neurotrophic factor (BDNF), enhancing cognitive function, mood, and focus.
6) Bone Density: High-intensity efforts put positive stress on bones, strengthening them
My priorities in most to least importance are: #5,6,4,3,1, then2

Soapmaker said:
The only 2 moves that get my HR up into the red zone fast enough are a long set of kettlebell swings ~65 reps and 40 reps of squat/kicks with overhead presses, one non-stop fluid move. The last move never fails. It's a bit harder to get into the red zone fast enough on the spin bike
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Thanks for mentioning as I'm looking for things without high impact and easy to add to a workout -- those fit the bill.

Soapmaker said:
How about using the new Cardio/HIIT fusions or even Perfect 30 low impact as the base cardio workout and insert the SIT intervals at various point after you're fully warmed up. The workouts will give you active recovery segments and you can make them as long or as short as you like
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That's what I'm thinking of doing - using any of my usual shorter cardio and inserting some sprint intervals during or after, before cooldown. I think that would be most efficient for me.

Thanks for your input!
 
I have come across a confusing statement with regards to what Dr Stacy sims recommends and advocates for. Thanks god to AI. Here below is what she recommends. Those who truly do more than 80% of what Cathe offers in terms of workouts and information through blog know, there is very little piece of new information.

Jumping is part of plyo. In my understanding it has always been!

I notice Dr Stacy Sims is recommending a frequency of 3 instead of 2 recommended by Cathe throughout her blog.

My point on this post is not to defend Cathe here!!! There has been a "confusion" as to jump being part of plyometric or not. It is about sharing the correct information and convictions. Should my conviction/belief not be yours, please disregard!



Dr. Stacy Sims recommends 3–10 minutes of plyometric jump training 2–3 times a week to improve bone density, power, and metabolic health, particularly for women in peri/post-menopause. Key exercises include low-impact hops, skipping, and box jumps, focusing on controlled, "soft" landings to stimulate bone growth.
Dr Stacy Sims +4
Key Principles of Dr. Sims' Jump Training:
  • Purpose: Combat age-related decline in bone mineral density, increase power, and boost metabolic health, especially for those in menopause.
  • Frequency/Duration: 3–5 minutes per day, 2–3 times per week, focusing on consistent impact.
  • Technique: Prioritize high-quality, controlled landings (toe-to-heel) rather than maximum height to prevent injuries and maximize bone stimulation.
  • Modifications: Exercises can be scaled to fit fitness levels, including skipping, hopping, and using the OSTEO-GAINS app for structured routines.
    Dr Stacy Sims +5
Recommended Exercises:
  • Low-Level Jumps: Small, consistent hops (forward, back, side-to-side).
  • Box Jumps/Step-Downs: Jumping off a box or performing step-down, controlled landings.
  • Skipping/Jump Rope: High-intensity, short-duration skipping as a warm-up or workout.
  • Plyo Push-ups: Wall or floor push-ups with a slight explosion off the surface.
  • Medicine Ball Slams: Lifting and slamming a weighted ball for explosive power.
    Facebook +3
 
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