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SEQUENCED TIMED SETS
Make Your Workouts Count with STS™
PLUS! 36 Official STS Strength-Endurance Building Exercises
ARTICLE BY MIKE STEFANO
An overview of Mike's trademarked STS™ performance training. For a customized online version of this program, designed specifically for firefighters click here
PROGRAM OBJECTIVE: More Reps, Less Time
This program represents a substantial challenge for those accustomed to a more traditional brand of exercise. Gone are the boring 3 sets of ten reps, while you turn around and chat for five minutes before your next effort. What were we thinking?
Say good-bye to ten repetitions, and hello to super high-rep, timed sequences that push you beyond the bloated pecs and beefy biceps concept. As a performance-based program with the glorious side effect of fat burning and muscle toning, the main focus is on full body, functional movements, that take place in various planes of motion.
Balance, coordination, explosive timing, strength and endurance in a full range of motion are just a few of the attributes that combine to either limit or bolster your physical performance. Whether you're an athlete or firefighter, your workouts and exercise selections should attempt to build all of the aforementioned qualities, not just focus on pushing up more weight on your next bench press - unless, of course, you're a professional bench presser!
Learn some old-school, basic movements, performed in a refreshingly new fashion. Work the entire body without worrying about individual muscle groups. Learn to put the movements together in a logical sequence and progression of high-rep sets that specifically address your goals, strengths, and weaknesses.
VIEW SAMPLE 2-WEEK PROGRAM: click here
BASIC PHILOSOPHY OF PROGRAM PROGRESSION
Most often, initial programs should be limited to 5 moves, not including the warm up and cool down (see exercise list). Attempt to perform at least ten, but no more than twenty reps on each exercise, with a goal of 100 total reps for that session. There are some exceptions to this rule. For example, the pull-up may be included even at 3 or 4 reps. Because it's inherent intensity, it's generally a low-rep move.
Record all your selected exercises, noting rep counts for each, as well as total reps completed within that session. Also record time elapsed to complete the entire sequence (from the first rep to last rep). Warm up and cool downs aren't counted in any rep or time totals, but don't neglect this important aspect of your training.
During future workouts, your objective will be to complete more reps with less rest (overall time) between sets. Don't move quickly through an exercise to make up time. Perform each move as it was designed to be performed, with as much speed as necessary to execute perfect technique. Perfect technique rules.
Rep totals can be increased several ways. The most straight forward and recommended first method is to simply add more reps per set on the five originally selected exercises. Start with ten to 15 reps, and increase by 1 to 5 at a clip. Goal reps in each set can range from 20 to as many as 50. Repeat the workout until all rep goals in each set are complete, than advance. The second advance can again add reps per set, or add an entirely new exercise. Again work towards rep goals that were preset.
Up until this point rest between sets should have been consistent at somewhere between 30 and 45 seconds. That sets up your next jump in intensity - rest reduction. Whatever rest period was previously used, reduce rest by five seconds, and complete all previously included exercises and if possible, rep totals.
TO REVIEW
Initially select five exercises, with a goal of at least 20 reps per move (100 total reps). Rest from 30 to 45 seconds between movements. Add up to five reps per move until you reach these goals. Next, add more reps per move, or an additional exercise (or two if the first round seemed relatively easy). With the same rest between sets, again build to preselected rep ranges (IE: between 20 and 50), totaling at least 120 reps that session.
The next intensity boost will come from rest reduction, specifically designed to address resiliency. Once at least 120 total reps are reached, drop five seconds from rest between sets. This may not sound like a lot, but slicing five seconds, per set, per workout adds up fast. If necessary, you can repeat any workout with rep increases or rest reductions. Sometimes, due to excessive fatigue, it may be necessary to scale back to a previous level. This is an indication that you're pushing too hard and need to back off. Train as hard as you can, while still being able to come back the next day.
If you'll notice, increasing resistance (amount of weight) hasn't yet been mentioned. That's because it's the last option to consider when working within STS guidelines. As a rule of thumb, keep resistance low enough to allow at least 15 or 20 initial reps.
VIEW SAMPLE 2-WEEK PROGRAM: click here
My STS and Kettlebell programs build true work capacity, health and fitness, featuring many of the above exercises. I can design a program to meet your specific needs as a working firefighter, candidate, or probie. Please, e-mail me for more information, indicating what program you're interested in. >> michael.stefano@gmail.com
TRAINING OPTIONS
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