Category: Cathe

Cathe STS Mesocycles explained

The latest Cathe product

, “Shock Training Sytem” or STS, features “Mesocycles.” A “mesocycle” is a training phase, and can be as little as 6 weeks or as long as 3 months. You progress with different intensities during different mesocycles.

Cathe’s Shock Training System (STS) features 3 Mesocycles. The first one focuses on Muscle Endurance (60% to 70% of 1 max rep). From her FAQ:

MESOCYCLE #1 – Muscle Endurance (60% to 70% of 1RM)… In this phase the workouts will feel similar in nature (yet totally different format) to our other muscle endurance type workouts…working with higher reps ( 15 reps or more)….Here is where we burn calories, develop muscular endurance for long term activities, build stamina, and condition the joints, tissues, tendons for the next phase…..let the soreness begin

#1 Week ONE/Day One…(Chest, Shoulders & Biceps)-Pull Out Workout Number 1
==> At Least A Day Off In Between
#2 Week ONE/Day Two…. (Back & Triceps)- Workout number 2
==> At Least A Day Off In Between
#3 Week ONE/Day Three… (Legs)- Workout Number 3
==> At Least A Day Off In Between
#4 WEEK TWO/Day One… (Chest, Shoulders & Biceps)-Pull Out Workout Number 4
==> At Least A Day Off In Between
#5 Week TWO/Day Two…. (Back & Triceps)- Workout number 5
==> At Least A Day Off In Between
#6 Week TWO/Day Three… (Legs)- Workout Number 6
==> At Least A Day Off In Between
#7 Week THREE/Day One… (Chest, Shoulders & Biceps)-Pull Out Workout Number 7
==> At Least A Day Off In Between
#8 Week THREE/Day Two…. (Back & Triceps)- Workout number 8
==> At Least A Day Off In Between
#9 Week THREE/Day Three… (Legs)- Workout Number 9
==> At Least A Day Off In Between
#10 Week FOUR/Day One… (Chest, Shoulders & Biceps)-Pull Out Workout Number 10
==> At Least A Day Off In Between
#11 Week FOUR/Day Two…. (Back & Triceps)- Workout number 11
==> At Least A Day Off In Between
#12 Week FOUR/Day Three… (Legs)- Workout Number 12
==> (((((Active Recovery – Take one week off and do light activities))))))

The second Mesocycle is Hypertrophy (70% to 80% of 1 Max Rep). It focuses on building lean muscle mass. The schedule is:

#13 Week ONE/Day One… (Chest, Shoulders & Triceps)-Pull Out Workout Number 13
==> At Least A Day Off In Between
#14 Week ONE/Day Two…. (Legs)-Workout number 14
==> At Least A Day Off In Between
#15 Week ONE/Day Three… (Back & Biceps)-Workout Number 15
==> At Least A Day Off In Between
#16 Week TWO/Day One… (Chest, Shoulders & Triceps)-Pull Out Workout Number 16
==> At Least A Day Off In Between
#17 Week TWO/Day Two…. (Legs)-Workout number 17
==> At Least A Day Off In Between
#18 Week TWO/Day Three… (Back & Biceps)-Workout Number 18
==> At Least A Day Off In Between
#19 Week THREE/Day One… (Chest, Shoulders & Triceps)-Pull Out Workout Number 19
==> At Least A Day Off In Between
#20 Week THREE/Day Two…. (Legs)-Workout number 20
==> At Least A Day Off In Between
#21 Week THREE/Day Three… (Back & Biceps)-Workout Number 21
==> At Least A Day Off In Between
#22 Week FOUR/Day One… (Chest, Shoulders & Triceps)-Pull Out Workout Number 22
==> At Least A Day Off In Between
#23 Week FOUR/Day Two…. (Legs)-Workout number 23
==> At Least A Day Off In Between
#24 Week FOUR/Day Three… (Back & Biceps)-Workout Number 24
==> (((((Take one week off and do light activities))))))

And the 3rd Mesocycle focuses on strength (80% to 90% of 1max rep):

#25 Week ONE/Day One… (Chest & Back)-Pull out Workout Number 25
==> At Least A Day Off In Between
#26 Week ONE/Day Two…. (Legs & Shoulders)-Workout number 26
==> At Least A Day Off In Between
#27 Week ONE/Day Three… (Biceps & Triceps)-Workout Number 27
==> At Least A Day Off In Between
#28 Week TWO/Day One… (Chest & Back)-Pull Out Workout Number 28
==> At Least A Day Off In Between
#29 Week TWO/Day Two…. (Legs & Shoulders)-Workout number 29
==> At Least A Day Off In Between
#30 Week TWO/Day Three… (Biceps & Triceps)-Workout Number 30
==> At Least A Day Off In Between
#31 Week THREE/Day One… (Chest & Back)-Pull Out Workout Number 31
==> At Least A Day Off In Between
#32 Week THREE/Day Two…. (Legs & Shoulders)-Workout number 32
==> At Least A Day Off In Between
#33 Week THREE/Day Three… (Biceps & Triceps)-Workout Number 33
==> At Least A Day Off In Between
#34 Week FOUR/Day One… (Chest & Back)-Pull Out Workout Number 34
==> At Least A Day Off In Between
#35 Week FOUR/Day Two…. (Legs & Shoulders)-Workout number 35
==> At Least A Day Off In Between
#36 Week FOUR/Day Three… (Biceps & Triceps)-Workout Number 36

Sounds interesting to you? There’s a pre-order right now! Visit the site to learn more below:

Cathe STS

Cathe STS FAQ – now available!

Morning,

If you’re a diehard Cathe fan

and you can’t wait for STS, there is now the official FAQ available!

Here’s a brief bit of it:

#1 Cathe Describes STS in her Own Words.

Hi Everyone! I am noticing that there is still a bit of confusion surrounding the STS program and also that many are still viewing the series as a bit complicated and perhaps overwhelming. I am just wondering if I, or even Chris, are failing to explain anything properly. The only reason I ask is because I am THE LAST person who will touch a complicated program. I won’t go near anything that I have to read at length to “get it”. So doing these rehearsals and feeling the ease at which the routines flow, the soreness they are producing, and the muscle recruitment of the various applied techniques, I can’t help but feel the need to let you know how uncomplicated, yet very effective, this system is.

All you have to do is find your one rep max…that’s it!

And if you don’t want to use an online rep max calculator, simply pick up a weight that makes you say “hmmm, I don’t know about that weight” and try to lift it 10 times. If you keep good form while turning all funny shades of red and say things I can’t type here…you found your weight. But if you are losing your form and not even getting 8 reps out of that weight its too heavy. On the other hand if you are getting 15 reps like a breeze, do yourself a favor and load up!! ….MORE…..

Sure sounds like an interesting program! I really like the ideas about MesoCycles and will be posting more about that at another time.

Stay tuned,

Barbara

ps – here are some nifty Cathe discounts:

Comparing P90x to Cathe’s STS

Hi everyone,

Here’s an interesting thread I just came across – it compares P90x to Cathe’s STS system.

…Do you think STS is Cathe’s version of P90X?

Of course the programs are very different, but I do see a couple of similarities: heavy weight work, each takes about three months to complete, etc.

I’m not implying that Cathe is copying anything or that P90X is better than the other because P90X came out first….

I think it’s somewhat like it but different as well. Here’s what I see:…

Well, I see your point, but I think the difference are big, too.

P90X uses the same basic types of exercises through the entire series (push ups, pull ups and heavy weights). It’s very heavy on upperbody, fairly light on lower body (the Legs and Back workout is great, but it’s not heavy weights).

With Cathe you start with Muscle Endurance and end up with heavy weights – both upper and lower body. It actually sounds more logical to me (and I LOVE P90X) .…MORE…

It’s an interesting discussion – you should definitely check it out.

Enjoy,

Barbara

ps – some P90x and Cathe goodies are:



Cathe and STS Shock Training System – breaking news

Morning!

If you’re a Cathe fan and am following the frenzy for STS (Shock Training System),

Cathe has started blogging about the Behind the Scenes information that went into the video. To wit:

Today we held the first official rehearsal for STS. As you can see in the above picture Brenda is now healed from her Triathlon injury and will be joining Cedie, Jai, and Lorraine in Cathe’s next production called STS. Though it looks like the whole gang will be back we will also have several new cast members, including several males joining our STS team (more on that below). In the above picture the “Girls” have a chuckle as they plan a segment where they will take on the “Boys” in a “pushups-to-failure” segment – this is a challenge they plan on winning with ease!

Our new cast members, which we will introduce to you at a later date, were selected from a pool of fitness talent provided by a casting company we hired several months ago that did a regional search for us. Each potential applicant was interviewed and filmed by the casting company and then their files and filmed audition were sent to us so Cathe could make the final selections…..MORE…..

Enjoy,

Barbara

ps – some nifty Cathe discounts: