Sunday, May 18, 2008
STS Project Update
Today we want to give you the latest update on how things are progressing with STS and to let you know how an STS post production is done at a much higher standard than most other fitness DVDs, including anything we have produced in the past. You should know that an STS video goes through many more editing steps than perhaps any other fitness video on the market today to make sure the quality of the picture and sound are as good as we and NFL Films can make it.
As we mentioned above an STS video goes through many more editing steps than most other fitness videos to make sure the quality is second to none. The steps an STS video goes through may be summarized as follows:
#1 Digitization – This is the process of converting analog video to digital. All 41 videos completed this step many weeks ago.
#2 Assembled – In this step all the different pieces to the video are collected, cataloged and put in order for the editor. All 41 videos have also completed this step many weeks ago.
#3 Rough Cut Editing– This is one of the most time consuming task. During this phase the video really begins to take shape. The editor focuses on major problems and tries to get the video close to what the final version will at least look like. DVD discs with time codes are then burned and Cathe and I carefully review these discs taking notes of any and every problem we see. NFL Films Rough Cut videos are as good as many final cut videos you see from others on the market today. We just finished this phase for all 41 videos a few days ago.
#4 Fine Editing - We started this phase for many of the Rough Cut finished videos about 1 and ½ weeks ago. During fine editing the editors take the detailed notes Cathe and I gave them and correct any mistakes. They also analyze every camera shot looking to see if they can find a better picture for every scene. Since we use more cameras than probably anyone this takes time, but the results are well worth the efforts and when you finally receive STS we invite you to compare the quality of our picture with any other fitness DVDs sold today.During the Fine Editing phase NFL Films will also add the graphics package to the videos. This will include mundane things like the credits and medical disclaimer, but also important information that will appear during every break telling you things you need to know, like “next exercise”, “equipment needed for the next exercise”, “how much time is left in the break”, “percentage of 1RM you should be using” and “targeted muscle group’ for the exercise. NFL Films will also add during some of the breaks the animated anatomy pictures we told you about previously. Now you will understand exactly what Cathe means when she says a narrow grip barbell curl works the long head of the biceps. Not only will you get great workouts with STS, but you will also learn some things you probably didn’t already know. We should finish the fine editing phase in about two to three more weeks. When Fine Cut editing is completed the workouts will look very close to the final product.
#5 Final Editing – We plan on starting this phase on May 27th on the videos that have completed fine editing. Things should move very quickly during this phase as there should not be a lot to fix or change. During this phase Cathe and I will basically move into NFL Films studios and go through a very detailed review of every video frame making sure everything is as perfect as we can make it.
#6 Audio Sweetening – This is a phase that very few companies take the time or have the budget to do. During this phase the audio for every workout will be tweaked and cleaned to perfection in NFL Films world class audio editing rooms. NFL Films audio editing rooms are the envy of the industry.
#7 Music – This is perhaps the most unique and important step of the STS post production process and we have spared no expense. In the past we have always purchased ‘canned” music from different music production companies. We choose the best music they have from their library that is available to license for video. The music is then arranged in order and mixed to a certain BPM and sent to us. This how nearly all fitness videos are made today, but not STS. With STS we wanted to really push the bar with the music and do something different and better than we have done before.
The music for STS is being custom made and will follow the intensity and flow of the workout. We want the music to “rock” when you’re lifting a heavy weight and “calm” you down during each break. The process we’re using is exactly the same as the way music is added to a major movie. And we’re not just adding music to the video, but are creating and using songs in which every scene will have music designed to go with its intensity and mood. This is something we have never done in any of our previous videos, but we think you will be very pleased with the results.
We’ve hired some very talented music composers to create and lay down music to every segment of every workout. Their job is to create music and match it to what they see on the video. This should give STS a very unique feel and should help to get you energized for some very hard workouts.
#7 Audio Sweetening Again – As the music is completed each video will be sent back to audio sweetening where the music will be mixed with the vocals to just the right level. This is the same process we used in the 4-Day Split series.
#8 DVD Authoring – As the workouts finish having their music and vocal ratios tweaked and corrected they will move into the final phase of post production called DVD Authoring. During this phase each workout will be transformed from video into a DVD. Menus and chapter points will be inserted into each workout and when the authoring process is finished DLT master tapes will be sent to the DVD replicator.
#9 DVD Replication – The final and last phase of making the STS DVDs is replication. Once authoring is completed the DLT master tapes are sent to the replicator. We use SONY (the same company that makes your play station, helped invent the DVD and produces many of the movies and video games you have in your house) as we feel their quality is the best in the industry. It also helps in turnaround that their plant is just down the road from us.
As you can see there are many more steps to making an STS video when compared to most other fitness DVDs sold today. We’re doing everything we can to make STS our best production ever and this is why we also used more cameras than we have ever used before in filming STS. By using more cameras we have more options to edit with and tons of close-ups that were never possible before. This will not only help to make the visual clarity of the videos better, but will also help to make the workouts even more interesting and enjoyable to watch and do. Quality takes time, but in the end STS will be well worth the wait.
Some of the steps you see above will move fairly quickly while other steps will take longer to complete. We have several edit teams and rooms at NFL Films working everyday on this project, but we have 41 workouts to complete and this just takes time to do. We hope by listing the steps above it will help you to understand where we are with the STS project and why it is not possible to estimate a shipping date with any degree of accuracy. We also hope the above details illustrate the difference in quality between STS and most other exercise videos, including anything we have done in the past. We will, of course, keep you updated from time to time with major updates like this one in our Blog. You should also visit our STS forum (currently over 3200 posts) for more frequent mini updates and answers to your questions as well as visit our home page at http://www.cathe.com/.
# posted by Cathe Friedrich @ 9:22 PM
Friday, May 02, 2008
Denise
Denise in the Bonus Extended Stretch which is included on nearly every STS DVD.# posted by Cathe Friedrich @ 12:06 AM
Deazie
Deazie in the Bonus Extended Stretch which is included on nearly every STS DVD.# posted by Cathe Friedrich @ 12:02 AM
Thursday, May 01, 2008
Lorraine
Lorraine in the Bonus Extended Stretch which is included on nearly every STS DVD.
# posted by Cathe Friedrich @ 11:46 PM
Cathe
Cathe in the Bonus Extended Stretch which is included on nearly every STS DVD.
# posted by Cathe Friedrich @ 11:43 PM
Cathe
Cathe in the Bonus Extended Stretch which is included on nearly every STS DVD.
# posted by Cathe Friedrich @ 11:41 PM
Cathe
Cathe in the Bonus Extended Stretch which is included on nearly every STS DVD.# posted by Cathe Friedrich @ 11:27 PM
Deazie and Greg
Deazie and Greg in the Bonus Extended Stretch which is included on nearly every STS DVD.
# posted by Cathe Friedrich @ 11:25 PM
Deazie and Greg
Deazie and Greg in the Bonus Extended Stretch which is included on nearly every STS DVD.# posted by Cathe Friedrich @ 11:21 PM
Lorraine
Lorraine in the Bonus Extended Stretch which is included on nearly every STS DVD.# posted by Cathe Friedrich @ 11:20 PM
Lorraine and Robert
Lorraine and Robert in the Extended Stretch which is included on nearly every STS DVD.# posted by Cathe Friedrich @ 10:47 PM
Cathe, Lorraine and Robert
Cathe, Lorraine and Robert in the Extended Stretch which is included on nearly every STS DVD.# posted by Cathe Friedrich @ 10:43 PM
Extended Stretch
The above picture is the group shot for the “Extended Stretch” that will be included on nearly every STS DVD for those who would like a longer stretch at the end of their workouts. From Left to Right (Denise, Loraine, Cathe, Deazie, Robert and Greg).
We continue to work seven days per week on the editing of the STS workouts and things are going very nicely. We’re still in the “rough editing” phase, but we do see light at the end of the tunnel as we are nearing the end of this part of the editing process.
Today, we received our first sample of “video with music”. This was just a small sample to make sure we are on the right track and to set up the template the music composers will follow in giving STS its own unique soundtrack. We were very pleased with what we saw and heard today.
All of the music is being custom made for STS and as we mentioned before all of the music is be added and matched to the movement and each individual exercise in the workout. This is exactly the same method that is used in adding music and sound effects to a movie. We will have more about the music in several weeks, but for now our focus is to finish the editing.
# posted by Cathe Friedrich @ 9:57 PM
Monday, April 21, 2008
Patent Pending Pull Up Tower
Many years ago many of you suggested on our forums that it would be nice if someone could invent a platform to put on a single set of risers so you could do step ups or use it as a stool to do exercises like concentration curls. We listened to you and came up with the idea for the High Step. Unfortunately, when we first introduced the idea to the Step Company for the High Step we were told they were not interested. Undeterred, we made our own High Steps by cutting of the ends of a step and gluing them together on a single riser. We then used our homemade High Steps in one of our videos even though we knew nobody had the product (sounds familiar doesn’t it) and The Step Company had told us they were not interested in making it. As soon as pictures of our new video with the homemade High Steps hit the web The Step Company was inundated with so many phone calls requesting the product they couldn’t conduct their normal business. The product manager from Escalade Sports which purchased the Step Company heard about this and it wasn’t long before the High Step went into production and became available to the public.
The same person, John, who was our product manager at Escalade Sports is now the product manager for Fitness by Cathe. We have many exciting new and innovative products and accessories we’re are currently working on and hope to share with you soon. What is truly nice is you now have a direct line through us where you can communicate your equipment wishes and desires and eventually have many of them turned into reality.
The Patent Pending Push Pull Tower was an idea that we came up with after listening to you on our forums and own experiences in our health club and in video rehearsals. The number one thing we wanted to accomplish with The Patent Pending Push Pull Tower was to solve a problem most people have with Pull Ups … and that is they simply can’t do them! Pull Ups are probably the best back exercise you can do, but if you can’t even do one you’re not likely to even attempt to do them and you certainly will not continue to do them. The Patent Pending Push Pull Tower solves this problem.
Your ability to do a Pull Up depends on two things, your strength and your body weight. A Pull Up is many times harder for a person weighing 300 lbs than it is for a person who only weighs 110 lbs. With The Patent Pending Push Pull Tower we reduce your bodyweight by putting you in a supine position with your feet on the floor. Lift one foot off the ground and the exercise becomes a little harder or do as Cathe does in some of the pictures and lift both feet off the ground doing a vertical Pull Up for the ultimate challenge.
We plan on developing other affordable products to help you do a Pull Up as time goes on. In the same way that we used our videos to push the development of the High Step, we hope STS leads to the development of new products to help anyone who wants to do a Pull Up be successful. Some of these products will be developed by us while others will be developed by entrepreneurs that we don’t even know.
# posted by Cathe Friedrich @ 8:42 PM
Deazie doing an elastic tubing option for Pull Ups
Deazie doing an elastic tubing option for Pull Ups during STS - Meso #1 - Back and Triceps. Elastic tubing makes for a very inexpensive alternative for doing pull ups that anyone can do. Just make sure to purchase the right size tube for your strength level.
# posted by Cathe Friedrich @ 6:20 PM
Supine Pull Ups
Cathe performs a Supine Pull on our patent pending Push pull Tower during STS - Meso #1 - Back and Triceps. This movement is a lot easier than a vertical Pull Up and will allow a person who can’t even do one vertical pull up to work their back muscles in a similar fashion. For a more advanced version just lift one leg off the ground.
# posted by Cathe Friedrich @ 6:14 PM
Kickbacks witha band
Cathe performs Kickbacks with a band during STS - Meso #1 - Back and Triceps.# posted by Cathe Friedrich @ 6:10 PM
Side Lying Tricep Extensions
Cathe, Staurt and Deazie perform a Side Lying Tricep Extension during STS - Meso #1 - Back and Triceps. The side lying position naturally keeps your arm in the correct vertical position for doing a Tricep Extension.# posted by Cathe Friedrich @ 6:04 PM
Double Arm Band Rows
Cathe and Deazie perform Double Arm Band Rows during STS - Meso #1 - Back and Triceps.
# posted by Cathe Friedrich @ 5:59 PM
Saturday, April 19, 2008
Assisted Dip and Chin Machine
A side view of Cathe on an Assisted Dip and Chin Machine during STS - Meso #1 - Back and Triceps. See more details in the picture below.
# posted by Cathe Friedrich @ 10:24 PM
Cathe
Cathe performs a Chin Up on an Assisted Dip and Chin Machine during STS - Meso #1 - Back and Triceps. An Assisted Dip and Chin Machine makes it possible for anyone to do multiple chin ups. This is probably by far the most popular piece of equipment in our health club. An Assisted Dip and Chin Machine works opposite than any other strength machine. The more weight you select, the easier the machine is to do. For example; if you weigh 130 lbs and select 100 lbs on the machine, you will be able to do a chin up as if you only weighed 30lbs.
Cathe only uses this machine for only one set in STS as a chin up/pull up option since we realize very few of you will have an Assisted Dip and Chin Machine, but if you have the room and the money it truly is one of the best exercise machines you can purchase. The other options shown are a "chin up bar", push pull tower and elastic tubing.
Cathe only uses this machine for only one set in STS as a chin up/pull up option since we realize very few of you will have an Assisted Dip and Chin Machine, but if you have the room and the money it truly is one of the best exercise machines you can purchase. The other options shown are a "chin up bar", push pull tower and elastic tubing.
# posted by Cathe Friedrich @ 9:56 PM
Barbell Row Overhand Grip
Deazie and Stuart perform a Barbell Row with Overhand Grip during STS - Meso #1 - Back and Triceps. # posted by Cathe Friedrich @ 9:49 PM
Denise and Robert
Denise and Robert perform a Double Arm Overhead Extension during STS - Meso #1 - Back and Triceps# posted by Cathe Friedrich @ 9:46 PM
Double Arm Overhead Extension
Cathe, Deazie and Stuart perform a Double Arm Overhead Extension during STS - Meso #1 - Back and Triceps.
# posted by Cathe Friedrich @ 9:44 PM
One Arm Band Press Down
Cathe and Stuart perform One Arm Band Press Downs during STS - Meso #1 - Back and Triceps.
# posted by Cathe Friedrich @ 9:38 PM
Close Grip Push Ups
One Arm Horizontal Row
Robert performs a One Arm Horizontal Row during STS - Meso #1 - Back and Triceps.
# posted by Cathe Friedrich @ 9:25 PM
Tricep Kickbacks
Stuart performs a Tricep Kickback during STS - Meso #1 - Back and Triceps.
# posted by Cathe Friedrich @ 9:18 PM
30 Second Rest
Cathe, Denise and Robert perform Barbell Rows during STS - Meso #1 - Back and Triceps. The rest periods are only 30 seconds between most exercises for this mesocycle. Since this is a muscle endurance cycle your muscles only need about 30 seconds rest before moving on to the next exercise.
# posted by Cathe Friedrich @ 9:11 PM
15 Reps
Cathe, Stuart and Deazie perform Barbell Rows during STS - Meso #1 - Back and Triceps. In this mesocycle you will generally do reps 15 reps for most exercises and your focus will be muscle endurance.
# posted by Cathe Friedrich @ 9:07 PM
Stuart
Stuart performs a One Arm Overhead Extension during STS - Meso #1 - Back and Triceps. This is an excellent exercise for working the long head of the tricep and we will show you exactly where and how this muscle head works with one of our NFL Films animated graphics during a break.
# posted by Cathe Friedrich @ 8:37 PM
One Arm Overhead Extension
Cathe and Deazie perform a One Arm Overhead Extension during STS - Meso #1 - Back and Triceps. This mesocycle is all about muscle endurance and you will be lifting weights that are 60% to 70% of your 1RM.# posted by Cathe Friedrich @ 8:29 PM
Robert
Stuart
Chin Ups
Cathe performs a chin up using our patent pending push pull tower during Meso #1 - Back and Triceps.
# posted by Cathe Friedrich @ 7:36 PM
Meso #1 Back and Triceps
Over the next several days we’re going to show you some more pics from Meso #1 (the muscle endurance cycle). The group shot above was taken just before the filming of Meso #1– Back and Triceps. (from left to right: Deazie, Cathe, Denise, Stuart and Robert).To give you an update on the STS project we’re currently working our way through rough editing all 41 workouts. This is a lot of workouts to edit and is more than we have done in the last decade! NFL Films told us yesterday that the joke going around the building is that they should change the name of their company from “NFL Films” to “Cathe Films” because they have so many people working on this project.
Once we’re done with rough editing we will move right into the “Finish” editing in which we will review and tweak every camera shot. We will also add our graphics package to the project during this phase which will help to keep you informed during the breaks on information you will need, such as: What exercise is next, equipment you will need for the next exercise, targeted muscles, reps, time left for the break, etc. Our goal with our graphics is to make the information nonintrusive so that does not interfere with the workout experience.
NFL Films has truly done a spectacular job in the filming of this series and you will quite often feel as if you’re on the set with Cathe. We will continue to bring you updates as the weeks go by. But for now let’s enjoy some pictures from Meso #1 - Back and Triceps.
# posted by Cathe Friedrich @ 6:59 PM
Sunday, April 13, 2008
Standing Front Press
Cathe doing a Standing Front Presss during Meso #2 Chest, Shoulders and Triceps. This is the last picture for tonight, but we still have many more pictures from other mesocycles and workouts to share with you. So keep visiting the Blog for more STS pictures and details.# posted by Cathe Friedrich @ 10:00 PM
Close Grip Push Ups
Cathe doing Close Grip Push Ups during Meso #2 Chest, Shoulders and Triceps.
# posted by Cathe Friedrich @ 9:12 PM
Incline Front Raise
Deazie doing an Incline Front Raise during Meso #2 Chest, Shoulders and Triceps# posted by Cathe Friedrich @ 9:09 PM
Incline Front Raise
Cathe, Brenda and Stuart doing an Incline Front Raise during Meso #2 Chest, Shoulders and Triceps.
# posted by Cathe Friedrich @ 9:06 PM
Double Arm Overhead Extension
Deazie doing Double Arm Overhead Extensions during Meso #2 Chest, Shoulders and Triceps.# posted by Cathe Friedrich @ 8:38 PM
Double Arm Kickbacks
Stuart doing Double Arm Kickbacks during Meso #2 Chest, Shoulders and Triceps.# posted by Cathe Friedrich @ 8:32 PM
Cross Body Kickbacks
Cathe doing Cross Body Kickbacks during Meso #2 Chest, Shoulders and Triceps.
# posted by Cathe Friedrich @ 8:19 PM
Rear Delt Flys on an Incline Bench
Cathe doing Rear Delt Flys on an Incline Bench during Meso #2 Chest, Shoulders and Triceps.# posted by Cathe Friedrich @ 8:13 PM
Kickbacks
Cathe doing Kickbacks during Meso #2 Chest, Shoulders and Triceps.
# posted by Cathe Friedrich @ 2:04 PM
Deazie, Denise and Greg
Deazie, Denise and doing a Lying Tricep Extension during Meso #2 Chest, Shoulders and Triceps.
# posted by Cathe Friedrich @ 1:59 PM
Side Leaning Tricep Extension
Cathe, Brenda and Stuart doing a Lying Tricep Extension during Meso #2 Chest, Shoulders and Triceps. By leaning on a stability ball you use gravity to naturally pull you working arm into a vertical position insuring proper form during the movement.
# posted by Cathe Friedrich @ 1:50 PM
Lying Tricep Extension
Stuart doing a Lying Tricep Extension during Meso #2 Chest, Shoulders and Triceps. A more advanced option for this exercise is shown below.# posted by Cathe Friedrich @ 1:36 PM
Stuart doing a Decline Tricep Extension
Stuart doing a Decline Tricep Extension during Meso #2 Chest, Shoulders and Triceps. This move is more advanced and slightly more effective than a normal flat bench tricep extension. If you do this exercise with a barbell make sure you have a bench that allows you to lock your ankles and make sure you have a spotter.
# posted by Cathe Friedrich @ 1:32 PM
Stuart doing Seated Rear Flys
Stuart doing a Seated Rear Flys during Meso #2 Chest, Shoulders and Triceps.
# posted by Cathe Friedrich @ 1:28 PM
Don't Make Mom Angry!
One Arm Lateral Raise
Denise and Greg doing a One Arm Lateral Raise during Meso #2 Chest, Shoulders and Triceps.
# posted by Cathe Friedrich @ 1:03 PM
Stuart doing a Seated Overhead Press
Stuart doing a Seated Overhead Press during Meso #2 Chest, Shoulders and Triceps. You can do this exercise on an exercise bench like Stuart, or on a Step, High Step or a Chair.
# posted by Cathe Friedrich @ 1:00 PM
Seated Overhead Press
Cathe and Denise doing Seated Overhead Presses during Meso #2 Chest, Shoulders and Triceps. # posted by Cathe Friedrich @ 12:54 PM
Denise doing an Alternating Overhead Press
Denise doing Alternating Overhead Presses during Meso #2 Chest, Shoulders and Triceps. Make sure to use our 1RM calculator to find the correct weight you should use for this and other exercises.
# posted by Cathe Friedrich @ 12:42 PM
Alternating Overhead Press
Cathe, Brenda and Stuart doing Alternating Overhead Presses during Meso #2 Chest, Shoulders and Triceps. We will use methods like “back-off sets”, “drop sets” and “double wave load” to keep your muscles challenged like never before.
# posted by Cathe Friedrich @ 12:29 PM
Greg doing Dumbbell Incline Chest Flys
Greg doing an Incline Bench Fly during Meso #2 Chest, Shoulders and Triceps. Between sets you will enjoy carefully measured rest breaks of about 60 seconds to make sure your energy cycles that power your muscles have time to recover.# posted by Cathe Friedrich @ 12:20 PM
Incline Bench Fly
Cathe doing an Incline Bench Fly during Meso #2 Chest, Shoulders and Triceps. In this cycle you will be using weights that are 70% to 80% of your One Rep Max and doing reps in the 8 to 12 range. This is the most common rep range for most exercisers.
# posted by Cathe Friedrich @ 10:53 AM
Incline Bench Press
Cathe working her upper chest doing an Incline Bench Press during Meso #2 Chest, Shoulders and Triceps.
# posted by Cathe Friedrich @ 10:48 AM
Three ways to do a Bench Press
This picture shows three different ways to do a Bench Press. Deazie is using dumbbells; Denise is using our patent pending push pull tower and Greg is using a traditional Bench Press. A fourth way would be to use a machine like a Bowflex.
STS was actually first designed and tested using dumbbells only for the Bench Press. We did this because we wanted to make sure that people who had a limited amount of equipment, or who lifted alone, could still do the STS program.
In STS we will show you a variety of options for performing different exercises. You just need to choose the one that best fits your needs and lifestyle.
STS was actually first designed and tested using dumbbells only for the Bench Press. We did this because we wanted to make sure that people who had a limited amount of equipment, or who lifted alone, could still do the STS program.
In STS we will show you a variety of options for performing different exercises. You just need to choose the one that best fits your needs and lifestyle.
# posted by Cathe Friedrich @ 10:27 AM
Meso #2 Chest, Shoulders and Triceps
Today we’re going to show you some more pics from Meso #2 (the hypertrophy cycle). The group shot above was taken just before the filming of Meso #2 – Chest, Shoulders and Triceps. (from left to right: Stuart, Denise, Cathe, Brenda, Deazie and Greg)# posted by Cathe Friedrich @ 10:08 AM
Tuesday, April 08, 2008
Jai and Deazie
Jai and Deazie are working hard and having some fun doing plyometrics during Meso #3 Plyo Legs# posted by Cathe Friedrich @ 8:48 PM
180 Degree Weighted Jump Turns
Cathe, Deazie and Lorraine doing 180 Degree Weighted Jump Turns during Meso #3 Plyo Legs# posted by Cathe Friedrich @ 8:26 PM
Split Jumps
Plie Squats
Tuck Jumps
Stuart Stretches During a Break.
Sit n Jumps
Cathe, Stuart and Lorraine doing Sit n Jumps during Meso #3 Plyo Legs.# posted by Cathe Friedrich @ 7:35 PM
Sit n Jumps or are....
Sit n Jumps or are Jai and Deazie suspended from the ceiling with invisible wires?# posted by Cathe Friedrich @ 7:18 PM
Corner to Corner Jump Taps
Cathe, Deazie and Lorraine doing Corner to Corner Jump Taps during Meso #3 Plyo Legs.
# posted by Cathe Friedrich @ 6:59 PM
Deazie
Lateral Step Ups
Cathe, Lorraine and Stuart doing Lateral Step Ups during Meso #3 Plyo Legs. In this workout you will alternate traditional weight exercises with plyometrics# posted by Cathe Friedrich @ 6:31 PM
One Legged Squat Thrust Jumps - Part "B"
Cathe, Deazie and Lorraine doing One Legged Squat Thrust Jumps - Part "B" (see picture for below for part “A” of move) during Meso #3 Plyo Legs.
# posted by Cathe Friedrich @ 6:03 PM
One Legged Squat Thrust Jumps - Part "A"
Cathe, Deazie and Lorraine doing One Legged Squat Thrust Jumps - Part "A" (see next picture for part “B” of move) during Meso #3 Plyo Legs
# posted by Cathe Friedrich @ 5:58 PM
One Leg Band Hops
Cathe, Lorraine and Stuart doing One Leg Band Hops during Meso #3 Plyo Legs
# posted by Cathe Friedrich @ 5:23 PM
Lunge Taps
Meso #3 Plyo Legs
In Meso #3 Plyo Legs you will use a mix of traditional endurance weighted exercises using weights that are about 70 percent of your one rep max….. and slow and controlled plyometrics to develop power and explosive strength. This is the kind of strength that will make you run faster and jump higher.If you prefer a pure strength routine using the same 5% method used in both of Meso three’s upper body routines, then make sure to select the optional leg routine using a squat rack included with this program.
# posted by Cathe Friedrich @ 5:04 PM
Sunday, April 06, 2008
STS Filming is Now Finished!
For the last 30 days Cathe, our crew and staff and NFL Films have been working relentlessly on the largest project our company has ever attempted – STS! We’ve all had to work some very long hours, but we’re very happy to report that filming of STS was finally completed tonight at 9:15 pm. We still have many details and pictures still to share with you and we look forward to doing so over the next several weeks’ right here on the Blog. Cathe will also be returning to the forums shortly to give you her perspective and to answer your questions. We still have a lot of work to do and will work as fast as possible, but we will never sacrifice quality for speed as our goal is to make STS our best production ever.
# posted by Cathe Friedrich @ 9:47 PM
Saturday, April 05, 2008
Deazie
Deazie enjoys a nice stretch during one of the 3 minute recovery breaks between sets.
# posted by Cathe Friedrich @ 8:14 PM
Greg, Cathe and Deazie
Cathe, Greg and Deazie doing Stiff Legged Deadlifts at about 90% of 1RM during STS Meso #3 – Optional Leg Workout.# posted by Cathe Friedrich @ 8:08 PM
Stiff Legged Deadlifts
Cathe and Lorraine doing Stiff Legged Deadlifts during STS Meso #3 – Optional Leg Workout.
# posted by Cathe Friedrich @ 7:52 PM
Make Sure to Stretch Between Every Break
I f you have trouble with your form doing a move like a Front Squat, make sure to work on your flexibility like Cathe does during every break.
# posted by Cathe Friedrich @ 6:49 PM
Taking a 3 minute break, not a vacation!
Cathe takes advantage of the 3 minute break between segments during the STS Meso #3 – Optional Leg Workout. In a strength workout (80% to 9% of 1RM) a 3 minute break between sets of the same muscle group is absolutely necessary so that the energy cycles the power and feed your muscles have time to replenish.
# posted by Cathe Friedrich @ 6:43 PM
Static Lunge
A side view of Cathe doing a Static Lunge during STS Meso #3 – Optional Leg Workout.
# posted by Cathe Friedrich @ 6:36 PM
Greg
Greg doing a Static Lunge during STS Meso #3 – Optional Leg Workout.# posted by Cathe Friedrich @ 6:35 PM
Robert
Robert doing a Static Lunge during STS Meso #3 – Optional Leg Workout.# posted by Cathe Friedrich @ 6:31 PM
Deazie
Deazie doing a Static Lungewith a weighted vest during STS Meso #3 – Optional Leg Workout.
# posted by Cathe Friedrich @ 6:25 PM
Static Lunges
Cathe and Lorraine doing a Static Lunges with a weighted vest during STS Meso #3 – Optional Leg Workout. # posted by Cathe Friedrich @ 6:18 PM
Deazie
Deazie doing Front Squats with a weighted vest during STS Meso #3 – Optional Leg Workout.# posted by Cathe Friedrich @ 6:13 PM
Cathe
Cathe doing Front Squats with a weighted vest during STS Meso #3 – Optional Leg Workout.# posted by Cathe Friedrich @ 6:09 PM
Font Squats
Greg doing Front Squats during STS Meso #3 – Optional Leg Workout.