This training system is designed specifically for me and with my personal requirements and goals in mind. That is, a healthy, 40-year-old male with 20 years of training experience, focused on maintaining wellness and human function into old age. The workouts and exercises may or may not fit your needs or abilities. Exercise can be dangerous. Check with your medical doctor or trusted sports training professional before beginning this or any exercise program, and then tailor it specifically for your abilities.
STS consists of one primary workout and several alternate (or “supporting”) workouts that are completed on a three-on one-off microcycle.
Every microcycle begins by completing the primary workout on the first day, and then completing two alternate workouts, at random, on the second and third day. The fourth day of the microcycle is a rest day.
After eight microcycles, the athlete completes an assessment of their fitness. The assessment consists of a microcycle with the primary workout, Idle Goal, and Summit Goal.
Press 3 sets of 16-12-8
Squat 1 set of 20 reps supersetted with
— Pullover 1 set of 20
Bench Press 3 sets of 16-12-8
Row 3 sets of 16-12-8
Stiff-leg Deadlift 3 sets of 16-12-8