The Elevated - STS 2.0 Rotation: Question?!

Nabbe47

Nabbe47

Cathlete
@cathe! Thanks for including the two Elevated – STS 2.0 and Pre-sale Bonus workouts rotations. Glad for them and believe that both will be my favourites working out the Elevated series!

Just a question, out of curiosity: why are you not following the phasing of STS 2.0 in the Elevated rotation: three successive weeks for the total body workouts followed by two for the Lower/Upper body workouts and the last three weeks with the body parts workouts?

Curious to learn if there is a reason for skipping that order? Thanks again!
 
Not Cathe, but she does have some shorter rotations in the STS 2 user's guide, which I think she modified for the LMRE user's guide. Those shorter STS 2-only rotations also follow a similar cadence with briefer periods spent in total body, upper/lower body, and then parts.

As to why she didn't choose to specifically create a 12-week rotation with LMRE and STS 2? Definitely have to wait and see if they answer that for you.

In the meantime, you may try to get creative and create your own 12-week rotation from comparing what's in the STS 2 user's guide with what she did in the LMRE user's guide and just extend everything out.

I do that all the time - reference some of my favorite user's guide rotations and then modify them to accomplish specific goals or to accommodate certain workouts.
 
Kellyro77 said:
create a 12-week rotation with LMRE and STS 2
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No! Not asking for a 12 week rotation! Only curious to learn why she didn't order the STS 2.0 lifting workouts according to the phases in the original one?. So, for example, STS 2.0 lower/upper body workouts would have been in week 4 instead of week 2, to keep the order of STS 2.0 phases?
The anticipated answer may add to my knowledge in the creativity of making own rotations!
 
:):):)
Not Cathe but I shall agree with Kelly. A rotation is made according to a specific goal pursued during a month or a week. Cathe makes strength, endurance cardio, endurance high reps or mix of all rotations. Truly each their own rotation to meet the goal pursued.
 
Nabbe47 said:
Just a question, out of curiosity: why are you not following the phasing of STS 2.0 in the Elevated rotation: three successive weeks for the total body workouts followed by two for the Lower/Upper body workouts and the last three weeks with the body parts workouts?

Curious to learn if there is a reason for skipping that order? Thanks again!
Click to expand...

Nabbe47 said:
The anticipated answer may add to my knowledge in the creativity of making own rotations!
Click to expand...
@Nabbe47 , interesting question which only Cathe can answer as she created it, or maybe Chris as they consult. However, your interest in creating your own rotations is something I can add to. Based on your Book/Resource lists, you obviously enjoy reading the science behind fitness-related things. Based on your reading, you know that many experts recommend fitness testing and then exercise prescriptions based on the person's results and experience with fitness, along with their goals. The fitness testing is pretty straight-forward and most gyms offer this. The finesse is in the prescription. Again, based on your reading, you know that most "experts" will recommend Total Body workouts for newbees 2-3x/week (as in Cathe's STS2 Phase 1). As they gain experience and if their form is good, they often graduate to LB/UB splits, usually done as in Cathe's STS2 Phase 2 (4x/week), but sometimes as an LB/UB/TB split for 3 workouts/week for the time-crunched. As time goes on many will then increase the time working each muscle group, so additional splits are devised - Cathe's Phase 3 is an example of this, as is the Bonus Downloads of LMR2-E. I wonder if Cathe devised the rotations as she did thinking most of her people who have STS2 have had a few go-arounds with it, so she felt fine with mixing it up, as she often uses "muscle confusion" in her rotations.

At any rate, you can learn more about creating rotations for yourself by reviewing resources on exercise prescriptions. The gold standard here is ACSM'S Guidelines for Exercise Testing and Prescription, 12th Edition. It is rather expensive, but then, it is a textbook. I don't have the new textbook, but have reviewed older edtions over the years.

I think Cathe is ACE certified and you can learn about their resources at https://www.acefitness.org/
There is a speciality for working with the "actively ageing" .
 
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Debinmi said:
interesting question which only Cathe can answer as she created it
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That is it! Just a question out of curiosity! Know, without any doubt, that Cathe is more than professional, but it looks like curiosity is going to kill the cat!!!
Do, however, appreciate your thoughful remarks and thanks for the ACEFitness link as a source of further learning.
 
Nabbe47 said:
That is it! Just a question out of curiosity! Know, without any doubt, that Cathe is more than professional, but it looks like curiosity is going to kill the cat!!!
Do, however, appreciate your thoughful remarks and thanks for the ACEFitness link as a source of further learning.
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You're welcome. You may also be aware that one of your favs, 2LAZY4THEGYM, has a whole blog post on creating your own rotations too.
 
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