Download the entire STS Strength video series, plus the STS Users’ Guide!

Do something different every workout and you will finally see the results!

Only the STS three month workout system gives you a different workout every time. This is important to you because your body and muscles quickly adapt to doing the same workout each week causing plateaus that slow your progress and results.

The STS Users’ Guide contains details about every workout in the STS series. Each workout has a table showing each exercise along with a picture of the exercise as well as other details like reps, muscle group worked, equipment needed, workout length, etc.

Other information in the STS Users’ Guide includes the exercises you need to do a 1RM test for. We even rank the importance of performing a 1RM test by giving each exercise a ranking of 1 through 5 stars and listing the equipment needed for the exercise.

The STS Users’ Guide will help guide you through the STS program and will help you to understand how and why the STS program is constructed the way it is.

File Size: 108 gigs

Be one of the few to own Cathe’s entire current video library  of over 150 workouts for only $999. Every workout. Every exercise. We can only offer this incredible deal for a limited time—so don’t delay!

You wil be able to download each workout individually at your convenience subject to our terms and conditions.

Length: 50 Minutes

File Size: 765 MB

Description:

The first workout in the STS program is Chest, Shoulders & Biceps (disc #1). This week kicks off with the lightest weights in the STS program – only 60% of your 1RM. Here is where you will burn calories, develop muscular endurance for long term activities, build stamina, and condition the joints, tissues and tendons for the more intense mesocycles to come. Many of the exercises in this mesocycle will be used throughout the STS program, so make sure to focus on your form and technique.

Equipment Needed:

barbell, dumbbells, band, bench or step, chair, stability ball and mat

Summary of Mesocycle #1  – Muscle Endurance

STS is based on linear periodization and you will begin your STS program with four weeks of muscle endurance workouts in Mesocycle #1 (12 DVDs). You will be using weights that are only 60% to 70% of your 1RM and your reps will normally be around 15, but don’t be fooled—these are not easy workouts.

Since the focus of this mesocycle is muscle endurance, you will only need a minimum rest period of 30 seconds between sets.  Muscle endurance is simply the ability to perform repetitive or sustained muscle contractions against some type of resistance for relatively long periods of time.

Mesocycle #1 can be found on your DVD discs numbered 1 through 12 and is divided into three muscle groupings with four workouts per grouping:

#1 Chest, Shoulders & Biceps (discs 1,4,7,10)
#2 Back & Triceps (discs 2,5,8,11)
#3 Legs (discs 3,6,9,12)

You will work each muscle group only once per week for a total of three workouts every week. We have designed these workouts so you can either do them on consecutive days or you can take a day or two off between the different STS workouts. If you are doing the workouts on consecutive days, be sure to do an upper body workout on the first day, a lower body on the second day, and the remaining upper body workout on the third day. You need to find a schedule that fits your lifestyle to make sure that you complete all three workouts in order during a seven day period. Enough talk, let’s get started!

Length: 56 Minutes

File Size: 858 MB

Description:

Your next workout this week is Back and Triceps (disc #2). In this workout we will introduce you to pull ups (palms aim forward) and chin-ups (palms aim backward). These two exercises strike fear in the hearts of many exercisers, but fear not as there are several alternatives including Cathe’s patent pending Fitness Pull Up and Bench Tower that will allow you to do supine pull-ups/chin ups and double as a bench press rack for your barbell. You can also use inexpensive elastic tubing that can be purchased online or from most fitness stores.

Equipment Needed:

barbell, dumbbells, band, step, stability ball, mat, chair, pull-up bar, or elastic tube

Length: 53 Minutes

File Size: 814 MB

Description:

Our third workout this week and in the STS program is Legs (disc #3). As with all of your workouts this week you will be using weights that are 60% of your 1RM unless otherwise instructed.  Depending on your floor surface, you will be using a paper or plastic plate for several exercises in this workout. You can also purchase plastic discs made for fitness or even plastic discs used to move furniture (depending on your floor surface) if you prefer. You will never look at a paper plate the same after doing this workout!

All of the leg routines in this mesocycle include an optional bonus section at the end of each workout for those who really want to go for the burn. The bonus leg work for this week features standing leg work. So put your game face on and get ready to work.

Equipment Needed:

dumbbells, band, high step, stability ball, chair and paper plate

Length: 55 Minutes

File Size: 846 MB

Description:

Congratulations, you’ve made it through your first week of STS and you’re now ready to begin the second week of your program and up your weights to 65% of your 1RM. This routine features 21s and 1.5s. You will use both of these rep techniques throughout the STS program as well as other tempo changes to shock your body in different ways to always keep your muscles challenged.

Equipment Needed:

barbell, dumbbells, band, bench or step, chair, stability ball and mat

Length: 58 Minutes

File Size: 891 MB

Description:

This is the first workout in the STS program that uses drop sets. Drop sets is one of the best techniques you can utilize in any fitness program. Every drop sets using weights in the STS program will always be three sets of 10 reps. After the first set you should decrease your weight by 20% to 30% for your second set and decrease your weight again by 20% to 30% for your third and last set. You will have about a 10 second rest between each drop set, so try to have all your weights readily at hand before you begin your three sets. Research shows that by decreasing your weights 20% to 30% you should always be able to get close to 10 reps for each set with just a 10 second rest.

Equipment Needed:

barbell, dumbbells, band, step, stability ball, mat, chair, pull-up bar or elastic tube

Length: 56 Minutes

File Size: 850 MB

Description:

As with all of your workouts this week you should increase your weights to 65% of your 1RM. This week you will repeat about half of the exercises from week #1 and mix them with an equal number of new exercises to challenge your body in a slightly different way. The optional bonus leg work this week is band work. You will feel it!

Equipment Needed:

dumbbells, band, high step, stability ball, chair and paper plate

Length: 55 Minutes

File Size: 843 MB

Description:

This week you will continue to stay at 65% of your 1RM and will do a mix of new exercises as well as repeats from weeks one and two. You will see 21s again that you first used in week #2 and  will do drop sets for two exercises  in this workout.

Equipment Needed:

barbell, dumbbells, band, bench or step, chair, stability ball and mat