STS TRAINING
- Thread starter Cre'
- Start date
lisa_la_machina
Cathlete
Hi Cre',
You can go to your Workout Manager Calendar and download the "official" STS 6.5 month rotation. The original version has you starting with Meso 1, Week 1 for your first week. Then it has you repeating the Meso 1, Week 1 discs for your second week. For your third week, you follow the Meso 1, Week 2 discs. For your fourth week, you follow the Meso 1, Week 2 discs again...and so on. Then, after 8 weeks of repeating each week of Meso 1, you take your week long active rest before following the same pattern with Meso 2 for 8 weeks. Etc.
The other variation I've seen is just following the program through as outlined--e.g., week 1 = Meso 1, Week 1 discs; week 2 = Meso 1, Week 2 discs, etc--until you've completed all 4 weeks of Meso 1. Then you take an active recovery week. At that point, you can either choose to repeat Meso 1 (in a 4 week timetable) OR you can move on to Meso 2 (completing it in 4 weeks). So, in other words, your rotation could look as follows:
Meso 1 (4 weeks)
-active rest week
Meso 1 (4 weeks)
-active rest week
Meso 2 (4 weeks)
-active rest week
Meso 2 (4 weeks)
-active rest week
Meso 3 (4 weeks)
-active rest week
Meso 3 (4 weeks)
-active rest week
OR
Meso 1 (4 weeks)
-active rest week
Meso 2 (4 weeks)
-active rest week
Meso 3 (4 weeks)
-active rest week
Meso 1 (4 weeks)
-active rest week
Meso 2 (4 weeks)
-active rest week
Meso 3 (4 weeks)
-active rest week
Another fun thing to do is to "pyramid" the mesos by doing the following: Meso 1 (4 weeks) + Meso 2 (4 weeks) + Meso 3 (4 weeks) + Meso 2 (4 weeks) + Meso 1 (4 weeks)...of course, being sure to insert your active recovery week after each Meso.
Hope this all makes sense! The STS program is perfect as written but also so much fun to tweak and play with to keep it fresh! Plus, just figure out how much time/how many months you want to devote to STS because some of these rotations are longer than others...
Happy sweating.
Lisa
You can go to your Workout Manager Calendar and download the "official" STS 6.5 month rotation. The original version has you starting with Meso 1, Week 1 for your first week. Then it has you repeating the Meso 1, Week 1 discs for your second week. For your third week, you follow the Meso 1, Week 2 discs. For your fourth week, you follow the Meso 1, Week 2 discs again...and so on. Then, after 8 weeks of repeating each week of Meso 1, you take your week long active rest before following the same pattern with Meso 2 for 8 weeks. Etc.
The other variation I've seen is just following the program through as outlined--e.g., week 1 = Meso 1, Week 1 discs; week 2 = Meso 1, Week 2 discs, etc--until you've completed all 4 weeks of Meso 1. Then you take an active recovery week. At that point, you can either choose to repeat Meso 1 (in a 4 week timetable) OR you can move on to Meso 2 (completing it in 4 weeks). So, in other words, your rotation could look as follows:
Meso 1 (4 weeks)
-active rest week
Meso 1 (4 weeks)
-active rest week
Meso 2 (4 weeks)
-active rest week
Meso 2 (4 weeks)
-active rest week
Meso 3 (4 weeks)
-active rest week
Meso 3 (4 weeks)
-active rest week
OR
Meso 1 (4 weeks)
-active rest week
Meso 2 (4 weeks)
-active rest week
Meso 3 (4 weeks)
-active rest week
Meso 1 (4 weeks)
-active rest week
Meso 2 (4 weeks)
-active rest week
Meso 3 (4 weeks)
-active rest week
Another fun thing to do is to "pyramid" the mesos by doing the following: Meso 1 (4 weeks) + Meso 2 (4 weeks) + Meso 3 (4 weeks) + Meso 2 (4 weeks) + Meso 1 (4 weeks)...of course, being sure to insert your active recovery week after each Meso.
Hope this all makes sense! The STS program is perfect as written but also so much fun to tweak and play with to keep it fresh! Plus, just figure out how much time/how many months you want to devote to STS because some of these rotations are longer than others...
Happy sweating.
Lisa
Justinef
Cathlete
hi cre.
I've done 2 of the rotations Lisa suggested - the 'official 6 1/2 month', and pyramid. The 6 1/2 was a great place for me to start sts, as I had a chance to adjust my weights to suit each workout. I also did sts pyramid style, doing meso 1,2,3,3,2,1. I've got to say that meso3, got a bit tedious though!
currently I'm doing a straightforward 1,2,3 but extending meso 2 to 6 weeks.
whatever you choose, I hope you enjoy it x
I've done 2 of the rotations Lisa suggested - the 'official 6 1/2 month', and pyramid. The 6 1/2 was a great place for me to start sts, as I had a chance to adjust my weights to suit each workout. I also did sts pyramid style, doing meso 1,2,3,3,2,1. I've got to say that meso3, got a bit tedious though!
currently I'm doing a straightforward 1,2,3 but extending meso 2 to 6 weeks.
whatever you choose, I hope you enjoy it x
nckfitheart2009
Cathlete
Hello,
Just to reply to your question
Give yourself 4 weeks of no heavy lift to give your body time to recover.
Recovery is important
. lifting is about stressing and recovering muscles.4 weeks of various activities. I suggest you do not embark on any long cardio
cause it could reverse the result you have worked hard for. No one want to
breakdown muscles worked hard for. swimming, walking, yoga, body weight training,
sprinting once a week, TRX class, dancing etc....
Enjoy your program
nckfitheart2009
Cathlete
Hi cre,
You do not HAVE to do STS on a pyramid.
If you need to do SO, I suggest you read article and decide the best way to approach it.
Depending on your goal if you have a specific one.
http://cathe.com/building-strength-reverse-pyramid-training
HTH