STS COACHING HELP
"A Technique Coach Watches. A Planning Coach Details!"
Table of Contents
Why You Need Proper Workout Organization!
The organization of your workout plan directly relates to the speed and quality of the results you will achieve! Without a properly organized workout plan you will:
- Over-exercise losing time and reducing gains while recovering from long term fatigue!
- Under-exercise losing time and diminishing gains from inadaquate effort!
The STS Health Club is unlike a book, magazine, television show, gym, or equipment manufacturers workout plan. Your workout plan is created from your information. It is specific to your individual physical characteristics. It does not compromise on the ultimate personalization that only science can deliver.
The STS Health Club absolutely excludes any mis-representation, hype, or opinion so you don't waste your time. All you have to do is:
- learn how to use the site!
- read what is on your screen!
- think about what is written!
- pay attention to the information requested!
- enter accurate information!
- follow your workout plan!
Coaching Advisory: Avoid any workout plan that does not document its resource references! (see Free Knowledge - Bibliography or Endorsements and Testimonials)
Why Your Self Test Is Absolutely Necessary!
Taking a Self Test is necessary to plan for optimum new results!
- It is impossible to achieve maximum results without first measuring your current capabilites.
- You have to know where you are starting from in order to reach new goals.
- Everything you need is in the Self Test procedures you receive and print online.
- Responsible coaching standards requires STS to ask you to take a Self Test and then return with your information.
Taking your Self Test will:
- Enable accurate projection of the results you can expect!
- Allow your plan to be created with precise details that work for you safely!
- Permit you to receive progressive results long term on time!
- Not substitute for a workout plan (do not blame STS for poor results if you attempt to use it as a workout plan!)
Coaching Advisory: Avoid any workout plan that does not include a Self Test first!
The Importance of Total Workload Adaptation!
The STS Health Club automatically uses Workload Adaptation to assure that your muscles gain tone, develop shape, and increase strength! Your muscles must increase their effort, everytime you add a little more Workload. As your muscles adapt to the new Workloads they change their looks and performance.
- Too much Workload and you over-train losing results.
- Too little Workload and you under-train losing results.
- When you multiply all your weight/resistances by all the repetitions, you determine your total Workload for an exercise.
- Select a specific pace to insure that your Total Workload increases by the correct amount on pre-established days.
- Determine your maximum weight/resistance for each day.
- Divide your total Workload into the number of sets, repetitions (High or Low), and resistances that precisely matches your equipment and Workload requirements.
Coaching Advisory: Avoid any workout plan that does not time your Workload increases!
Coaching Advisory: Avoid any workout plan that does not give you the specific details that fit!
Selecting Your Daily Exercises
The effecient selection of your daily exercises is critical to maximizing your results! Research suggests that when arranging your exercise selections you:
- go from the largest muscle group to the smallest muscle group for Body Building.
- go from the quickest to slowest exercise movements for Weightlifiting.
The reason for this is "conservation of energy." You have only so much energy available to use daily. If you squander to much energy working too many exercises for one area, then you will not have enough energy available to fully work another area. If you do too many daily exercises:
- You will over-train making little gains and losing time during long term recovery!
- You will create an imbalance in your results between the first areas exercised (high energy) and the last areas exercised (low energy!)
STS automaticaly does the optimum sequencing of large to small muscle groups and fast to slow movements for you no matter what exercises you select!!
In choosing the correct amount of exercises to do it is "quality not
quantity" that counts. At the minimum you need six exercises:
- One for your bottom (legs.)
- One for your top (arms.)
- One for your front (chest.)
- One for your back (lats.)
- One for your front torso (abdominals.)
- One for your back torso (erectus spinae.)
At the most you need ten exercises. One primary exercise for each major area and four assistance exercises for additional emphasis.
Each muscle only works one way regardless of the exercise(s)
you do for it. For example the biceps muscle only works to pull the
forearm up towards the deltoid (shoulder).
- barbell curls work the biceps.
- dumbbell curls work the biceps.
- preacher curls work the biceps.
- concentration curls work the biceps.
- machine brand curls (ie. Nautilus etc.) work the biceps.
All these exercise work the biceps muscle the same way. As far as the biceps muscle is concerned the only difference between the exercises is in the difficulty of the leverage. Therefore, exercise variation need only be used as a method for avoiding neurological boredom or for some additional work in a trouble spot.
- STS recommends that you always stay with your six essential
exercises.
- STS recommends that you vary your additional one to four exercises monthly.
Coaching Advisory: Avoid any workout plan that uses more than 10 exercises monthly!
FAQ
Message from the Head Coach!
The STS Health Club, is your Bridge To The 21st Century of
fitness.
- Most people find it extremely difficult to understand the science
needed to make their fitness programs produce significant results!
- It is hard for them to calculate the complex scientific formulas into precision workout plans that will optimize results!
- Most of the time they do not know what their results could have been!
- The STS Health Club is the bridge that leaps the gap between exercise science (projected gains) and workout planning (achieved results.)
The STS Health Club is a breakthrough Web site.
- You simply read carefully and follow direction!
- Submit your basic information via the world wide web.
- The STS Health Club uses built-in exercise science, rules, and
formulas, to automatically create your detailed four week workout plan.
- Your professionally designed workout plan is sent back to you in real-time while you're on-line.
How do I join the STS Health Club?
You do not have to join!
- You use the STS Health Club whenever you want to!
- There are no memberships, dues, long term agreements, or locked in contracts.
- You stop using STS for planned results when you want to.
How do I know STS will work for me?
You can be assured that STS will work for you because we use the exercise science rules and formulas exactly as published in proven research studies (see Bibliography and use the Browser Back button to return)!
- science is precise!
- science is predictable!
- science is reproducible!
- science when computerized is free from error!
- science creates plans for each person individually!
How does the STS technology work?
STS technology is the computerization and integration of exercise science into workout planning, for health and fitness results!
- You enter your physical information such as sex, age, weight, experience, etc.
- Your data moves over the Worldwide Web into our high speed processing system.
- Your data is processed using the appropriate scientific formulas exactly as they were published in research Journals (see Bibliography and use the Browser Back button to return).
- Your 4 week workout plan is created from your data and conforms with established health care standards, guidelines, and rules.
- Your 4 week scientific workout is sent back to you over the worldwide Web for printing.
How do I make a 4 week workout plan?
You must read the screen directions and follow your coaching directives closely!
- Take your Capacity Test (it is important to treat this seriously!)
- Return to the STS Health Club (go to the page indicated on your Capacity Test printout.)
- Enter your Capacity Test information (please be accurate.)
- Receive your scientific 4 week workout plan (please follow the details.)
- Return to STS in four weeks and re-test yourself (this confirms results.)
Do I have to pay separately for weights and aerobics?
Yes! STS creates personalized weights and aerobic workout plans separately. Each plan produces dependable progressive results independent from one another.
- Each workout plan is customized through science to be specific for you only!
- Each workout plan incorporates the same high standards of professional health care!
Do I have to pay each time I receive a plan?
Yes and No! You can call STS Systems at 1-954-973-0762 Monday thru Friday and purchase a pre-paid rechargable PIN which will enable you to receive a preset number of plans usable over any period of time.
- 3 monthly plans = $49.95
- 6 monthly plans = $79.95
- 9 monthly plans = $99.00
What is a PIN number and where do I enter the PIN if I have one?
A STS Personal Identification Number PIN is for special purposes and is given to you by STS for specific reasons.
- You enter your PIN (if you have one) after you have taken your Capacity Test and returned to BoFitness for your workout plan.
- You enter your PIN (if you have one) into the PIN field (located above the credit card field) at the time you order your plan!
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