OUR BLOG

Every year at STS starts the same way—by asking one simple question: Where are you at right now? Not where you think you are. Not where you used to be. But where your strength, fitness, and technique truly are TODAY . That’s the purpose of Block 1 – Open Sets . This block is designed to establish an honest baseline so the rest of Year 10 can be built on something real. The Goal of Block 1 Block 1 isn’t about maxing out or proving anything. It’s about collecting accurate data.

Welcome to STS’s version of Deadcember—our annual month-long focus on becoming stronger, smarter, and more resilient. This year, we’re expanding beyond the hex bar and diving into all  deadlift variations to strengthen the entire posterior chain and push our limits both physically and mentally. Structured Progression for 2025 Throughout the block, we’ll follow a clear and consistent progression using an ascending pyramid scheme. Each set will gradually increase in intensity,

Block 11 continues our Tactical Circuit Training series with an emphasis on improving VO₂ Max capacity and integrating compound strength work with functional movement patterns. The goal of this phase is to build strength, endurance, and control through structured progression and balanced total-body training. Session Format: The block begins with dedicated conditioning intervals designed to improve aerobic power and recovery efficiency. Day 1 (VO₂ Max) : 1-minute work interval

What an incredible way to kick off this block! Our first week of time trials on the rower was a huge success, and the energy in the gym...

Time Trials - Coming Soon! We’re kicking off Block 9 with a return to one of the most effective training methods out there: the 5x5...

Smarter Circuits. Sharper Focus. Stronger Athletes. We’re back with an evolved version of our most purpose-driven program: Tactical Wave...

We’re kicking off Block #7 this week, and we’re excited to introduce a fresh training structure: The 3x8 Protocol. You’ve seen 5x5, wave...

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...