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- Thread starter Debinmi
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Kellyro77
Cathlete
My tennis elbow likes the sound of that. lol
If you have weights all set up on a stand that's about as tall as your thigh, I'd also argue rear delts become accessory helpers for all the heavy weights, too.
My SelectTech stand is about that tall, and whenever I'm doing any workout that has me constantly un-racking and re-racking heavy weights (20's and up), I wind up feeling it the next day in my rear delts. Kind like a bunch of bonus hip huggers.
Interesting concept there - I like the challenge of seeing how I can fit pre-existing Cathe workouts into something like this. I think it would take some really good knowledge of what's available in all her pre-mixes, and as Aqua Girl pointed out, Cathe Lives.
Yes, indeed! I was going to come back here & do a commercial for the blender!This is where the Blender in On-Demand would be handy!
How about using the new Cardio/HIIT fusions or even Perfect 30 low impact as the base cardio workout and insert the SIT intervals at various point after you're fully warmed up. The workouts will give you active recovery segments and you can make them as long or as short as you like. That's what I do with most workouts. I either insert cardio or weights except for pure strength workouts. It makes each workout different while still getting the benefits of repetition.
The only 2 moves that get my HR up into the red zone fast enough are a long set of kettlebell swings ~65 reps and 40 reps of squat/kicks with overhead presses, one non-stop fluid move. The last move never fails. It's a bit harder to get into the red zone fast enough on the spin bike.
Please define what you're looking for in "effective". I guess I'm asking what your goals are for the rotation but only if you feel like sharing.
FitSaxe
Cathlete
I have come across a confusing statement with regards to what Dr Stacy sims recommends and advocates for. Thanks god to AI. Here below is what she recommends. Those who truly do more than 80% of what Cathe offers in terms of workouts and information through blog know, there is very little piece of new information.
Jumping is part of plyo. In my understanding it has always been!
I notice Dr Stacy Sims is recommending a frequency of 3 instead of 2 recommended by Cathe throughout her blog.
My point on this post is not to defend Cathe here!!! There has been a "confusion" as to jump being part of plyometric or not. It is about sharing the correct information and convictions. Should my conviction/belief not be yours, please disregard!
Dr. Stacy Sims recommends 3–10 minutes of plyometric jump training 2–3 times a week to improve bone density, power, and metabolic health, particularly for women in peri/post-menopause. Key exercises include low-impact hops, skipping, and box jumps, focusing on controlled, "soft" landings to stimulate bone growth.
Dr Stacy Sims +4
Key Principles of Dr. Sims' Jump Training:
Jumping is part of plyo. In my understanding it has always been!
I notice Dr Stacy Sims is recommending a frequency of 3 instead of 2 recommended by Cathe throughout her blog.
My point on this post is not to defend Cathe here!!! There has been a "confusion" as to jump being part of plyometric or not. It is about sharing the correct information and convictions. Should my conviction/belief not be yours, please disregard!
Dr. Stacy Sims recommends 3–10 minutes of plyometric jump training 2–3 times a week to improve bone density, power, and metabolic health, particularly for women in peri/post-menopause. Key exercises include low-impact hops, skipping, and box jumps, focusing on controlled, "soft" landings to stimulate bone growth.
Dr Stacy Sims +4
Key Principles of Dr. Sims' Jump Training:
- Purpose: Combat age-related decline in bone mineral density, increase power, and boost metabolic health, especially for those in menopause.
- Frequency/Duration: 3–5 minutes per day, 2–3 times per week, focusing on consistent impact.
- Technique: Prioritize high-quality, controlled landings (toe-to-heel) rather than maximum height to prevent injuries and maximize bone stimulation.
- Modifications: Exercises can be scaled to fit fitness levels, including skipping, hopping, and using the OSTEO-GAINS app for structured routines.
Dr Stacy Sims +5
- Low-Level Jumps: Small, consistent hops (forward, back, side-to-side).
- Box Jumps/Step-Downs: Jumping off a box or performing step-down, controlled landings.
- Skipping/Jump Rope: High-intensity, short-duration skipping as a warm-up or workout.
- Plyo Push-ups: Wall or floor push-ups with a slight explosion off the surface.
- Medicine Ball Slams: Lifting and slamming a weighted ball for explosive power.
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We seem to be aiming for similar things. I'll share what I'm doing for each item on the list. It'll take multiple posts. Hopefully, other members will contribute too.
But first, do you know if your body responds to SIT type training? This depends on the type of muscle fiber/body build and several genetic variants. I have mostly slow twitch fiber and very little of the fast twitch fibers than depend on anaerobic/glucose for energy. SIT does absolutely nothing for me. People who benefit from this type of exercise have a lot of that specific type of fast twitch fiber and much less slow twitch fiber plus several genetic polymorphisms (a small percentage of the population). If you build muscle easily, then it makes sense to add it. If you don't, my suggestion is to do SIT only because you like a specific move and not because you expect some "benefit" from it. I do the high rep kettlebell swings because they burn through the fat my body likes to deposit on my back. I do the squats/kicks/overhead presses because they work every muscles in my body plus balance at the same time. They just happen to raise my HR into the red zone too.
There was a documentary on PBS with Michael Mosley about weight loss that included the Tabata protocol with some scientists in a university in England. He tried it and didn't get any benefit from it. He didn't have the right genetics. I tried to find it on youtube but I couldn't. It's really sad that he passed away. There was talk about offering the test through some company in the US but I don't know if they ever did.
I read the Next Level book. I like it overall but I have some concerns about the exercise recommendations based on the references she provided in the book. I'll post more on that when I have more time. The Tabata protocol works well from a public health prospective but when it comes to individuals it's the worse thing that happened to exercise.
Debinmi
Cathlete
I note that my VO2 Max improves faster than with SS Cardio. Didn't really notice anything other, nor did I expect to.
I appreciate you shared these options. I intend to add both to my repertoire of sprint moves to add into existing cardio.
I read it 4 years ago when it first came out and didn't care for what seemed like black&white edicts and "bad-a**" comments/writing, I dismissed it. Because her latest interviews and podcasts have less stringent must-do's and offering more accessible approaches, I've been more receptive to look into it & re-read it. I don't have issues with incorporating some sprint intervals here and there; I don't have issues with heavy weight training; nor do I have issues with jump training. But make it more accessible to the masses, which is what she appears to be doing in her collaborations with others in the podcasts and YouTube interviews.
FitSaxe
Cathlete
Interesting concept indeed....It is a great opportunity to get inspired mapping out future rotations
. Both summary of the workout recommendation and the title of thread have been removed. It is a shame.@Soapmaker If you are interested in my list of pre-existing cathe workouts relevant to Dr stacy sims recommendation, I would be glad to send it in private after reading the book. I do listen to podcast but need to go through the book. There must be an issue with your settings cause I have tried to send you message but it is not going through.
One of Cathe workout relevant to the recommended rep range is the good old pure strength
it is old but still relevant. it is a high volume compared to new ones but still relevant. IMO it is good to visit such gem from time to time. I did the 2 upper body recently, not the (L)Mean leg.It is a 10 reps range building workout with some long high reps. There are some eccentrics/negatives move too.Hiit fusions, Hiit from INTENSITY both high and low impact are relevant to Dr stacy sims recommendation.
For those who love plyo, there are many premixes to line up here. Whoever can do high impact , 2 IMAX3 premixes lasting 30 minutes are GREAT for Vo2max.
Your suggestion above is great and totally relevant.
Here is the pure strength clip
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I haven't done anything to my account setting since I signed up ages ago. I don't know why the message didn't go through. Any suggestions?
I like the idea of having more detailed descriptions of Cathe's workouts. It's going to be a lot of work.
Define SS cardio. If it's regular cardio that you've been doing for a while, then any change will help with adaptation. Studies have shown that HIIT training can improve VO2 max by a small amount, about 30% which isn't bad. However, aerobic endurance training is only limited by the amount of nutrients and calories our bodies can absorb. When I was running, my VO2 max doubled. Running is an aerobically demanding very repetitive work. You can get the same benefit with high rep weight work which requires less time. To date, I haven't seen any studies that compare HIIT to endurance training. They compare HIIT to some low intensity cardio (~65% of MHR) timed to burn the same number of calories and mostly in untrained women. Of course, it's going to work a little better but not for everybody. Studies have shown that HIIT works mostly in younger women (details in another post).
The way I think of VO2 max is the sum of all of the aerobic capacity of every muscle in the body (aerobic endurance). Individual muscles can be trained fairly quickly with high rep work (~100 reps+ to exhaustion). I would love to see Cathe do a few workouts that are real high reps. I've begged for them multiple times. But I see the backlash as soon as she does anything over 12 reps. I used to use Jari Love's workouts but my brain can't handle repeating them any more. Right now, I use the pump or high rep workouts and repeat segments until failure. The nice thing about endurance training is that I don't have to train all muscle groups at the same time. Sometimes, I add 1 or 2 muscle groups after a metabolic workout (my favorite). If you mix heavy weights with endurance training or extra cardio (what I'm doing), the adaptation is aerobic (more mitochondria).
Cathe has quite of a few compound moves in the live core cardio workouts. I'm always looking for more. I'll post after I test them. Please post if you find any that work for you.
Also please be careful with these moves. Test them multiple times with lower weights to see how your joints react before increasing the weights to hit the red zone.
Debinmi
Cathlete
Steady state - no intervals or sprints.
I usually do Cathe's dvds for cardio. Her low impact HIT & kickbox mostly. I use Kaleigh Cohen YouTube for spin workouts - she almost always has intervals of some kind. Outside it's usually biking now. Because of the terrain, there's usually built-in hill work for sprinting.
You might like Gin Miller's 100 Rep workout - I think it's free on YouTube now. My sis enjoys taking all the 100 Rep Challenges from Cathe's Xtrain bonuses to make a high rep workout. She's asked for a 100 rep TB from Cathe - don't think it'll be forthcoming.
I've pulled out my copy of Sim's Next Level. She lists Tabatas, 40/20 and 30/30 HIITS, Hill Repeats, Kettlebell swings as some options. So many of Cathe's cardio fit in this for the SIT category. And the small jumps she includes will satisfy some of the jump training recommended. Adding on some All-out intervals to any cardio seems do-able. Yesterday I added on some Kettlebell Swing intervals - short & sweet.
I found a Cathe blog article that suggested doing one set of a exercise in a lifting workout and making it a strength set (heavier wt/fewer reps) instead of a hypertrophy or endurance set to get that heavy set in. I thought that was an interesting way to incorporate a heavier set into an existing dvd workout.
So obviously there's more than one way to modify workouts/rotations to incorporate the Sims protocols.
FitSaxe
Cathlete
More detailed description require more work indeed. There are many fit friends here and on Facebook who can customise their workout. We do it from workout manager and spreadsheet. We can tweak STS both and LMR2 down to 6 reps using workout manager. For me personally, I am organising my spreasheets adding in informations.
Basically, there is nothing new compared to what Cathe has always recommended as far as building bones density. Working fast twitch muscle fiber with weight training from 80% rep max and Hiit and interval raising heart rate to over 80%. Plyo high and low impact raising heart rate for over 80% is also relevant.
Plyo is not for everyone. For me that is my main tool to increase and keep the heart rate high.
I enjoy it and my bones need looking after. Aesthetically, I do also get a bonus from it.
Private message to your profile is still not going through. Please let me know if you need my e-mail address.
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