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Cathe Friedrichs STS - Shock Training System: Mesocycle One-Three
Cathe Friedrichs STS - Shock Training System: Mesocycle One-Three
18xDVDRip | English | AVI + PDF Guides | 640 x 480 | XviD ~1582 kbps | 29.970 fps
MP3 | 128 Kbps | 48.0 KHz | 2 channels | ~17 hours | 11.78 GB
Genre: eLearning Video / Fitness, Cardio, Sports, Health

STS stands for Shock Training System and is based on four of the most important training principles in strength training: periodization, muscle confusion, one rep max and progressive overload. STS has been designed using the latest research and is a 3 month strength training program featuring a different exercise routine every time you work out.
Workouts like STS are very commonly guided by personal trainers and athletic coaches for their clients and athletes, but due to the overall magnitude time and expense of filming 40 workouts, it is quite considerable to understand why nobody has made a similar program for the home exerciser until now.

Mesocycle One
Mesocycle One is all about muscle endurance. You will lift weights that are 60–70% of your 1RM during these four weeks. Each week will feature a different workout for every muscle group. Your rep range will be around 15 reps or more for most exercises, but to total failure for many others like pushups, pull ups and band work. This cycle is divided into three muscle groupings with four workouts per grouping:
1. Chest, Shoulders and Biceps
2. Back and Triceps
3. Legs

Mesocycle Two
Mesocycle Two focuses on hypertrophy, or more simply, muscle building and definition. You will be lifting a weight that is 70–80% of your 1RM during these four weeks. Once again, each week will feature a different workout for every muscle group. Your rep range will be around eight to twelve reps for most exercises and because of the increased intensity you will need a longer rest break of 60–90 seconds between sets. The one exception to this is the leg routine where you will do three tri-sets each for three rounds. Your only rest will come after completing one round of each tri–set. The leg routines in this mesocycle will be very tough.
Training concepts such as double wave loading and back off sets will be used to push you like never before. This cycle is divided into three muscle groupings with four workouts per grouping:
1. Chest, Shoulders and Triceps
2. Legs
3. Back and Biceps

Mesocycle Three
Mesocycle Three is all about strength and is divided into the following three muscle groupings with four workouts per muscle grouping:
1. Chest and Back
2. Plyo Legs
3. Shoulders, Biceps and Triceps

Ab Circuits
Circuits was designed to specifically coincide with the STS shock training program. Expect to "shock" your entire core/abdominal region with the following various workout programs: Yoga–Based Abs, Pilates–Based Abs, Stability Ball Abs, Medicine Ball Abs, Plate and Weight Based Abs, and even Bonus Medicine Ball with a Partner Abs (although this one is an added option). You'll love the varied balance and strength challenges each workout provides. The best part of all is that there is something for everyone as well as everything for someone. For best results do two or three different workouts per week. Enjoy them after your STS workouts or simply on their own. Either way, the results are yours!
Ab Circuits contains the following seven ab routines:
1. Yoga-Based Abs
2. Pilates-Based Abs
3. Weights and Plates Abs
4. Stability Ball Abs
5. No Equipment Abs
6. Medicine Ball Abs + Bonus Medicine Ball with a Partner Abs
7. Bonus Medicine Ball with a Partner Abs Only

Filming
To make STS we teamed up with some of the world's best talent, including NFL Films and a highly accomplished team of 16 nationally known music composers who spent eight months creating and scoring over hundreds of pieces of music to every exercise and break in STS to give it a truly unique and powerful sound.
The filming and editing of STS was done at a standard normally only seen in major movie productions and we can't thank NFL Films enough for the tremendously outstanding job they did in filming and editing the 41 STS workouts. The multiple camera angles, great close ups and meticulous editing puts STS into class of its own.

Cathe Friedrichs STS - Shock Training System: Mesocycle One-Three


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Tags: Friedrichs, Training, System, Mesocycle

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