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Cathe Friedrich Sts 36 DVDs And Guide
Cathe Friedrich Sts 36 DVDs And Guide


 
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Description
 

Instructor's name: Cathe Friedrich

Type of Workout: Toning

Fitness Level:Advanced

Equipment Needed:Step Bench, Hand Weights, barbell, Resistance Tube, Stability Ball

Total Running Time:Approx. 1 hour per disc

Release Date: 2009

Region: 0 (Worldwide)

1. STS mesocycle #1 (12 DVD set)
2. STS mesocycle #2 (12 DVD set)
3. STS mesocycle #3 (12 DVD set)
4. STS User's Guide


*Ab Circuits and optional Squat rack DVDs are not included in this


STS Workout Overview

STS features three mesocycles, each lasting four weeks. Each mesocycle is designed to stimulate your muscles and body in a different way.

The STS program is designed to be simple and easy to use. Every STS DVD is numbered so that you can easily identify which DVD you will need for that day’s workout.

Each week combines exercises you have done in the previous weeks with totally fresh exercises that you haven’t done before. This way you always have some exercises that you are familiar and more comfortable with and new exercises that will keep your body’s muscles always guessing and challenged in new ways.

You will notice that every workout in the STS series has an information bar located at the bottom of your screen that will appear at the beginning of every break and will then disappear once the break is over. The information bar will always display how much time is left before the next exercise begins and will tell what the next exercise is as well as what equipment you will need. Other information like percentage of one rep max, reps and targeted muscle groups will also be displayed.

Mesocycle 1

Mesocycle 1 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 push ups, 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

These nonstop workouts are sure to test the endurance of even an advanced exerciser and feature training concepts like drop sets, 21’s and rest periods of 30–45 seconds between exercises. You will do one set for each muscle group and have only about 30 seconds of rest before moving on to the next body part.

Mesocycle 2

Mesocycle 2 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 Back and Biceps
#3 Legs

Unlike Mesocycle 1, Mesocycle 2 works each body part until completion before moving on to the next body part. In other words you will do all of your chest exercises before moving on to shoulders. You will then complete all of your shoulder exercises before moving on to triceps and so on.

Mesocycle 3

Mesocycle 3 is all about strength and is divided into the following three muscle groupings with four workouts per muscle grouping:

#1 Chest and Back
#2 Shoulders, Biceps and Triceps
#3 Legs

You will lift weights that are 80–90% of your 1RM during these four weeks. Your rep range will be around six to eight reps for most exercises and because of the increased intensity you will need a longer rest break between sets of the same muscle group than you did in the previous mesocycles. To reduce the amount of downtime, the upper body muscle groups are arranged in this series so that you’re alternating between push and pull muscle groups. This method will allow your different muscle groups to always have at least two to three minutes of rest, which research shows is the minimum necessary time to replenish the body’s various energy cycles needed for a high intensity workout.

This strength cycle will feature a method of training called the 5% Method. To take full advantage of this technique you will want to select the heaviest weight you can lift for about nine reps.

The first week you are going to do four sets of eight reps for every exercise, resting two to three minutes between each set of the same muscle group. Do the same for weeks two and three, but increase your weight by 5% for each workout and decrease your reps by one. On your fourth and final workout for this mesocycle, you will do eight reps again, just as in week one, but you’ll use the weight you used in your second workout. If everything goes as planned you should be 5% stronger at the end of this mesocycle.

You’re probably wondering how you’re going to be able to lift weights for the lower body in this rep range and intensity level. You need at least a squat rack to safely train the lower body at this intensity level, and that is why we have included two different leg workout program options for each week of this mesocycle.

The Plyo-Workout is for those who don’t own a squat rack and will focus on explosive strength utilizing plyometric moves mixed with traditional leg strength training exercises. It will not follow the 5% method for strength.

If you wish to follow a true strength program and want to follow the same 5% Method used in the upper body workouts in this cycle, then we will need to purchase the Squat Rack workout option. There are two ways to do the workouts when selecting this option. The first and best way is to use a squat rack with safety catches and a spotter. Two members of the cast are shown doing this in all four squat rack workouts. The other way to do these routines is to wear a weighted vest (usually available at most stores from 10–40 pounds) and use a short and lighter barbell like we normally use in the other segments of STS. This still may not be enough weight for some people to exactly follow the 5% method, but nevertheless it will give you an outstanding and challenging workout. The purpose of the weighted vest is to lessen the amount of weight you need on your barbell. This is beneficial because in an exercise like a squat (without a rack) you are limited by the weight you can safely lift overhead, not by the amount you can squat.

Extended Stretch

You will notice that every workout concludes with our signature STS extended bonus stretch. This relaxing and thorough stretch is designed to restore and increase flexibility, relieve stress and improve overall circulation to the muscles and joints. It will also aid in muscle recovery. You’ll engage in a combination of yoga-, pilates-, and athletic-based stretches while targeting all major muscle groups to ensure a well balanced stretch session. Enjoy this workout after every STS workout or simply on its own.

Need the Equipment?

Click Here to purchase a Stability Ball
Click here to purchase Resistance Tubing



Average Customer Review: Average Customer Review: 5 of 5 5 of 5 Total Reviews: 2 Write a review.

  1 of 1 people found the following review helpful:
 
5 of 5 Favorite Dvd August 10, 2015
Reviewer: Ann Allen from Winter Park, FL United States  
I love this series.  I wish Cathy would do another series like this one.  I love the variety in the moves.  It is a good challenging workout that can be modified if needed.  The other nice thing is that she hits all of the muscles and doesn't just focus on one.  She is also good about making sure a couple good moves are thrown in for the rotator.  Very well done and well-cued.

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  2 of 2 people found the following review helpful:
 
5 of 5 Get this set! July 9, 2014
Reviewer: Bells  
Wonderful program. I have this set along w/the squat rack DVDs. I have done this program 3 times (currently in my 3rd) & each time I get comments from family/friends/strangers on my muscle tone. I actually had this program a good year before trying because I felt overwhelmed w/ the 1RM & logging the info on Cathe's site. I shouldn't have felt overwhelmed & wish I had tried it sooner. It is very easy to follow & once you do it once, you can always tailor it the next times you do the program to feel less overwhelmed. Every workout is spelled out & you do a different disc each day (no fast forwarding or trying to find chapters of what to do - just do the disc).  I would recommend doing the 1RM (I didn't the 1st time & it was fine) & definitely print out the workout cards so you can easily follow & lay everything out the night before.  Would love a 2nd STS program!

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