STS OPERATOR'S MANUAL

Click Your Choice / Coaching or Schooling

Aerobics (read carefully and follow directions) Use Aerobic Example Plan to review the principles and structure of scientific planning.

STEP 1. Take your Free Aerobic Self Test every four weeks to upgrade your Workout Plan.

The Rockport Walk Test is for the novice to the athlete and requires no special equipment..
The Y.M.C.A. Step Test is for general populations but does require special equipment..

STEP 2. Enter your Aerobic Self Test Data and receive your four week Workout Plan.

See ONLINE COACHING HELP for the number of days to workout.
Go to Rockport Test Data Entry, enter your Self Test information and follow the directions.
Go to Step Test Data Entry, enter your Self Test information and follow the directions.
Your results are projected four weeks in advance for Free.

Weights (read carefully and follow directions) Use Weights Example Plan to review the principles and structure of scientific planning.

STEP 1. Take your Free Strength Self Test every four weeks to upgrade your Workout Plan.

See ONLINE COACHING HELP for the amount of exercise to select.
Use Automatic Workout Plans for Preset Workout Routines (12 brands and 31 Sports)
Use B.B./Machine Planning to build your own Routine mixing Machines and Free Weights.
Use Free Weight Planning build your own Free Weight Routine.
Use Powerlift Planning to build your own Powerlifting Routine.
Use Weightlift Planning to build your own Olympic Weightlifting Routine.

STEP 2. Enter your Strength Self Test Data and receive your four week Workout Plan.

See ONLINE COACHING HELP for the number of days to workout.
Go to STS Workout Plan Number Entry (Use the Plan Number on your Strength Test)
Basic Style (all exercises are done every workout day)
Advanced Style (Different exercise are done on different days as in a Split Routine)
Your results are projected four weeks in advance for Free.

Additional Free Areas of Interest

STS Institute (Learn to be a Workout Planning Specialist Free on-line)
Knowledge (Learn the progressive resistance principals of Aerobics and Weight Training)
Bibliography (View the reference resources used in STS Workout Planning)
Testimonials, Endorsements, and Comments(What others have to say about STS)
Demonstrations (See the essential Free Weight techniques that exercise machines model)
Body Fat Test (Measure Body Fat, Lean Muscle, and Caloric Expenditure)
Maximum Gains Calculator (Project your optimum strength gains for up to 16 weeks)
Power of Performance Newsletter(Editorial information about workout planning)

STS Institute

Workout Planning Specialist.
Weights Workout Planning.
Aerobics Workout Planning.

Workout Planning Specialist

STS Institute (learn the mission and purpose of a Workout Planning Specialist)

Weights Workout Planning

Strength Testing (learn the science of building a Routine and preparing a Personal Strength Test)
Weights Workout Planning (learn the science of building a Progressive Resistance Workout Plan
Free Competency Examination

Aerobic Workout Planning

Aerobic Testing (learn the science of preparing a Personal Aerobic Test)
Aerobics Workout Planning (learn the science of building a Progressive Aerobic Workout Plan)
Free Competency Examination