STS Rotation

[Elizabeth O'Toole]

Can someone tell me if there are any STS rotations or do we just use the workout calendar? I would like to incorporate cardio and abs

Thank in advance

 

[Lady Vol Fan]

Hey there,
Are you asking about STS 2.0 ?
There are a few in the user guide online

Download Cathe's STS 2.0 User's Guide

Here is your copy of Cathe’s STS 2.0 User’s Guide Just click the cover below to start downloading! Copyright © 2020 Cathe Dot Com

cathe.com

Or the first STS ?
Because here's Cathe's recommendation with the first STS
Thread 'STS CARDIO ROTATION SUGGESTIONS' https://cathe.com/forum/threads/sts-cardio-rotation-suggestions.257971/

Thread 'PART TWO: STS CARDIO ROTATION cont'd' https://cathe.com/forum/threads/part-two-sts-cardio-rotation-contd.257972/

 

[Debinmi]

There are additional rotations by Cathletes for the original STS in the Workout Manager that incorporate cardio also.

 

[vivbc]

As I recall, Cathe recommended shorter cardio workouts, if any, with STS 2. Her rotations reflected this. I found this wasn’t working for me, and had to incorporate my own choices into rotations.

 

[Lady Vol Fan]

As I recall, Cathe recommended shorter cardio workouts, if any, with STS 2. Her rotations reflected this. I found this wasn’t working for me, and had to incorporate my own choices into rotations.

Yes, from her STS 2.0 guide as she describes various rotations:

3) DON’T KILL IT WITH CARDIO. The STS 2.0 only
rotations are focused on strength training. Cardio
sessions can be added if you choose, but please
limit them to 30–40 minutes no more than 2–3 times
per week. Remember, this series is about strength! If
you fatigue your muscles with too much cardio, your
strength routines (and gains) will suffer. The XTrain
and RWH mixed series rotations do include scheduled
cardio days which can be eliminated if you prefer.

 

[Debinmi]

I enjoy cardio workouts too. In the original STS Cathe went against her STS2.0 advice and suggested 3 days of cardio, along with 3 days of lifting. Many of the cardio sessions were over an hour long! The accompanying Shock cardio series had about 10 cardio workouts if you include the 3 HiITs.

I did cardio with STS2.0 but usually kept it to ~2x/week and a shorter HiIT or Interval workout so I could add in the mobility, core & recovery workouts. STS2.0 rotations tend to have more days of lifting per week. I did notice my cardio endurance suffered a bit after the 12-week rotation, but it was resolved by returning to my usual of 2-3 days of longer cardio after the rotation.

 

[Elizabeth O'Toole]

Great feedback! I think I will focus on the strength training but my cardio will be a bit more low key.....maybe 30min of low impact step or getting in my 10K steps. I like the suggestion of a 30min brisk walk with an 8 lb weighted vest.