The Fast Track to Fitness Sequenced Timed Sets -STS Method Michael Stefano
"If the facts don't fit the theory, change the facts." -Albert Einstein
Fitness is defined as the capability of the body to distribute inhaled oxygen to muscle tissue during increased physical effort. That's an oversimplified, straightforward explanation of an incredibly complicated science.
The above definition seems to be all about breath, but let's break it down.
Run 10 miles or bench press 200 pounds. Both call for an increased effort, but represent totally different biological responses. Volumes have been written about how to accomplish both so I won't bore you with a lecture on VO2 Max or how to build up mitochondria. But who actually possesses more fitness, the runner or weight lifter?
That depends on why -- or the real reason you train. This is something you NEED to know before you start. So it seems that fitness becomes a calculated decision rather than a simple definition.
Most Common Reasons People Workout
1. Weight Loss and Body Fat Reduction
2. Increase Strength and Power
3. Increase Endurance and Energy
4. Improve Muscle Tone and Body Shaping
5. Improve General Health
6. Prepare for a Specific Sport, Event, or Activity
It's been compared to running with weights, STS addresses real-life demands, where a combination of extreme strength AND extreme endurance are infinitely connected. Learning how to master this system and customize it to your exact needs will deliver unprecedented gains, regardless of the reasons behind your training. To check it out, click the appropriate link: >firefighters | >non-firefighters
After years of training one-on-one with hundreds of people, and thousands more via group sessions and the internet, I can say with utmost confidence that training for only strength or only endurance works in very few scenarios. Combining the two into Strength-Endurance (one word) training is the illusive approach most have missed.
Pure strength and pure endurance have their place, and a touch of each can dramatically enhance an otherwise pure strength-endurance regimen, but it should rarely be the meat of your program.
STS Methodology
You'll need a watch with a second hand (a stopwatch is even better) or a timer. Select anywhere from 3 to 10 exercises that form a logical progression of movements that mostly involve the entire body.
Take a trial run through each move at 30 seconds per move with the lightest weight possible. The entire sequence should take no longer than about 5 minutes (at 30 seconds per move allowing for changing stations).
Only rest briefly or not at all between movements unless absolutely necessary. Work at an even pace and note the number or reps performed. Next, perform a second set and adjust resistance and or pace up or down to allow you complete at least 30 seconds per exercise. Record everything.
As per your current workout protocol or physical goals, add weight, increase pace (reps per minute), or add time to each set. You should be following a logical progression that addresses all three issues (weight, reps, time).
Remember, ALL exercises are performed in a series with little or no rest. This necessitates keeping weight light. At the beginning, movements will alternate between full body high-intensity, and somewhat easier, low-intensity moves (kind of an active rest between the more intense sets).
The goal won't be to push the limits of the easier moves, but only the full body high-intensity work. My Custom and Classic programs will do all the calculations for you. You just need to establish initial parameters as outlined above.
Getting Started
Say your program calls for 7 sequenced exercises to be performed every workout over 4 weeks. There's 4 bigger, full body, high-intensity moves (Squat Press, Dead Lifts, Incline Press, Pull Ups) and 3 somewhat less intense, more localized filler exercises (Crunches, Leg Raises, Side Lunge).
Don't get the wrong idea, the filler moves can sometimes be just as tough and also have the option of being performed for specific reps versus timed sets. Later, as you get more advanced with the program, filler exercises can be kicked up a notch to activities like 30 second sprints or jumping rope.
Your trial run would feature each move at 30 seconds each (remember your timer). Start with light weight (or no weight where appropriate), record number of reps performed. Adjust weight up or down to allow 30 seconds of repetitions with proper form.
Future workouts will seek to push the high intensity moves and maintain the easier, filler moves.
You have 3 avenues to push; resistance (weight), pace (reps per minute), time (length of set). For example, if your initial set of the Squat Presses starts at 30 seconds and 20 reps per minute with 10 pounds, add 5 to 10 seconds per workout or per week. You could also increase reps performed, but don't increase resistance until you can get at least one minute (in most cases push to 90 seconds or more).
This timed sequence can be performed one, two, or even three times and should not represent the entire program. Normally, there should be other dimensions to each workout such as a warm up and cool down period.
Be aware, STS is a very powerful way to train. Start slowly and build up gradually. These workouts can be repeated from 2 to 5 times each week, depending upon your fitness and activity levels, and can also be combined with more traditional cardio on alternate days.
My Custom and Classic programs will do all the calculations for you. You just need to establish initial parameters as outlined above. To check it out, click the appropriate link: >firefighters | >non-firefighters
This phenomenal way to train comes from the world of kettlebells, where sets are done for up to 10 minutes or more. As part of my recent appointment to the American Kettlebell Club as Fire / Rescue Advisor, my goal is to share this powerful system with my readership.
Remember, exercising intensely can be dangerous. Check with your physician and get clearance before beginning any new program.
MICHAEL STEFANO is the creator and author of the Firefighter's
Workout (Harper Collins 2000). Mr. Stefano is a health
and fitness writer, contributor to eDiets, eFitness, and Firehouse.Com.
Michael's articles have appeared on AOL, MSN, and Yahoo! His workouts have been featured in magazine and
newspapers from around the country, as well as in numerous
network and cable TV segments. He also offers an online
version of his custom program, via a comprehensive
22-point fitness
profile.
CLASSIC FITNESS SERIES
