Just a question, out of curiosity: why are you not following the phasing of STS 2.0 in the Elevated rotation: three successive weeks for the total body workouts followed by two for the Lower/Upper body workouts and the last three weeks with the body parts workouts?
Curious to learn if there is a reason for skipping that order? Thanks again!
The anticipated answer may add to my knowledge in the creativity of making own rotations!
@Nabbe47 , interesting question which only Cathe can answer as she created it, or maybe Chris as they consult. However, your interest in creating your own rotations is something I can add to. Based on your Book/Resource lists, you obviously enjoy reading the science behind fitness-related things. Based on your reading, you know that many experts recommend fitness testing and then exercise prescriptions based on the person's results and experience with fitness, along with their goals. The fitness testing is pretty straight-forward and most gyms offer this. The finesse is in the prescription. Again, based on your reading, you know that most "experts" will recommend Total Body workouts for newbees 2-3x/week (as in Cathe's STS2 Phase 1). As they gain experience and if their form is good, they often graduate to LB/UB splits, usually done as in Cathe's STS2 Phase 2 (4x/week), but sometimes as an LB/UB/TB split for 3 workouts/week for the time-crunched. As time goes on many will then increase the time working each muscle group, so additional splits are devised - Cathe's Phase 3 is an example of this, as is the Bonus Downloads of LMR2-E. I wonder if Cathe devised the rotations as she did thinking most of her people who have STS2 have had a few go-arounds with it, so she felt fine with mixing it up, as she often uses "muscle confusion" in her rotations.
At any rate, you can learn more about creating rotations for yourself by reviewing resources on exercise prescriptions. The gold standard here is ACSM'S Guidelines for Exercise Testing and Prescription, 12th Edition. It is rather expensive, but then, it is a textbook. I don't have the new textbook, but have reviewed older edtions over the years.
I think Cathe is ACE certified and you can learn about their resources at
https://www.acefitness.org/
There is a speciality for working with the "actively ageing" .
