OUR BLOG

This block we will dig into cluster set training —a powerful method used by elite athletes and built around the foundational principles...

Welcome to Tactical Wave Training (TWT), a new program for STS that combines the strength-building power of wave loading with the...

What Are Back Off Sets? Back Off Sets are a smart, effective way to level up your strength training. The idea is straightforward: you...

This program combines high-intensity metabolic conditioning with progressive strength training, ensuring improved endurance, muscle...

Paler Descending Block 2 Overview Training Block #2 focuses on the Paler Descending  rep scheme, a structured intensification method...

German Volume Training, German Body Comp, and four-digit strength training tempo prescriptions are training methods commonly practiced...

Welcome to STS's version Deadcember —a month-long dedication to mastering the hex bar deadlift. With weekly changes to the set and rep...

The 5×5 workout is one of the most popular strength-training protocols, known for its straightforward design and effectiveness. It...

Combining metabolic circuits with drop sets offers the perfect balance of strength, muscle growth, and conditioning. This program...

Are you ready to take your athletic performance to the next level? The French Contrast Method (FCM) is just what we need. This advanced...

What Is Wave Loading? Wave loading is an advanced strength training technique designed to maximize muscular development, neuromuscular...

The 5×5 workout program, originally popularized by strength coach Bill Starr, is a foundational strength training regimen known for its...

When it comes to enhancing power, strength, and muscle size, understanding the key variables in a workout routine is crucial. One of the...

A strategic approach to strength training that involve working up to a max effort set followed by lighter sets with a reduced load.

This block was created based on the Descending Pyramid program. The rep scheme is 10, 8, 6, and 4. As the reps decrease, weights will...

Drop sets involve performing an exercise for a number of reps and after completion, dropping (reducing) the weight. With the reduced...

The concept of pyramid training utilizes one of the most basic and effective rep schemes in resistance training. Its design is based on...

In Chinese culture, the dragon represents good luck, strength, & health. Specifically, 2024 is the year of the Wood Dragon and is...

Red Light therapy has been around for almost 50 years. Discovered in Hungary in the 1960s during an experiment using a ruby laser to try...

Drop sets have an amazing history. This method was created from the original HIT (High Intensity Training) Methodology and its creator...