357 Strength

$39.00

• 6 weeks, 5 days/week
• Heavy strength followed by complementary short, intense work capacity efforts
• Emphasis on strength, but also work capacity, core strength, mobility and durability
• This training plan is one of the 190+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW

357 Strength combines the proven strength training methodology we’ve developed at Strong Swift Durable, with the hormonal release theory experienced by CrossFitters. Heavy strength is followed by complementary, short, intense, work capacity efforts designed to follow up the max effort, central nervous system focused strength training with a complementary hormonal release.

357 Strength is one of our most successful strength training programs, and also one of our most fun.  We originally designed it to prepare on of our former “lab rats” and now a gym owner himself, Josh Rempel, for the 2011 Crossfit Games.

The overwhelming focus of this plan is strength, but it also includes short, intense, work capacity efforts, as well as high emphasis on core strength strength, mobility, and durability – hallmarks of our programming.

Similar to TLU strength progression, 357 Strength works through a 1RM and 85% 1RM for the working sets of the first heavy portion. It’s followed by a moderate load “hard but doable” effort.

The key to 357 Strength is the complimentary work capacity effort. Varying in duration from 3 minutes, 5 minutes, to 7 minutes, these work caps utilize the same exercises conducted in the strength portion to create a “hormonal flush.” This shocks the body to overcompensate during recovery, resulting in greater gains than if the exercises were completed in the same volume, but with less intensity.

357 Strength is one of just 6 MTI Strength Programming Methodologies. Read more HERE.

We most recently updated this plan in December, 2016.

Program Details
You will train 5 days/week for a total of 30 training sessions. The intention is that Monday through Friday are are training days. Saturday and Sunday are rest days. Everyday but Wednesday you’ll train both strength, and a short, intense, work capacity effort. Wednesdays’ training sessions are an unload, moderately paced stamina effort.

WEEKLY SCHEDULE

  • Mon: Strength, Complementary Work Capacity, Chassis Integrity
  • Tue: Strength, Complementary Work Capacity, Chassis Integrity
  • Wed: Short Run
  • Thu: Strength, Complementary Work Capacity
  • Fri: Strength, Complementary Work Capacity, Chassis Integrity

This is Version 3 of the plan, Updated in December, 2016.

COMMON QUESTIONS

Who is this plan appropriate for?
Anyone who wants to dedicate 6 weeks to building strength. We’ve deployed 357 programming with Special Forces, professional mountain athletes, office workers and high school sports teams. It’s awesome strength programming! 

How long should I rest between Rounds and Circuits?
The strength circuits each have stretch or durability exercise. Consider this your rest between rounds. There is no- rest between circuits more then what is required to change equipment and load barbells. Understand the strength circuits not mini CrossFit-like WODs. Work briskly, not frantically.

All sessions but Wednesdays include a short, but intense work capacity effort. Some of these are “for time” – and will be noted. Others are density or interval training. For these efforts, “sprint” to the rest in each round.

How long with the Training Sessions take?
60-70 Minutes. 

What does “1RM” Stand For?
1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise

How do I work up to 1RM?
For Total Body Exercises (Oly exercises, Thrusters, etc.), Do this:
Set of 3 Reps, …. add weight
Set of 2 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how I would work up to my 1RM Power Clean + Push Press
Round   Reps   Load
1           3          95#
2           2          115#
3           1          135#
4           1          155#
5           1          160#
6           1          165# … 1RM

For Lower and Upper Body Exercises, Do this:
Set of 5 Reps, …. add weight
Set of 3 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how I would work up to my 1RM Hinge Lift
Round   Reps   Load
1           5          135#
2           3          185#
3           1          225#
4           1          275#
5           1          295#
6           1          305#
7           1          315# …. 1RM

How long should it take to work up to my 1RM?
10-15 minutes. Work briskly, not frantically. Generally, by the time you add weight, chalk up, and rest for a second, you should be ready for the next round.

What does “Increase load rapidly each round until hard but doable” mean?
Exactly what it says. Don’t over complicate it. The aim is to use the first 3 rounds of the exercise as a rapid warm up, and complete the last three at the “hard but doable” load. For example, below is how I would work up to 5x Walking Lunge: 

6 Rounds
5x Walking Lunge – increase load rapidly each round until 5x is hard but doable.
Round   Load
1           16kg
2           20kg
3           24kg
4-6        28kg

What if I can’t managed the prescribed loading for the Work Capacity Circuits?
The loading prescribed in the plan is for experienced, fit athletes. If it is obviously too heavy for you, “scale” the loading down. The goal for these work capacity circuits is to get all the reps in the rounds “unbroken” – it should be hard to do so, but ideally you’ll be able to get all the reps in. Load yourself accordingly.

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What Equipment is Required?
Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbags.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.

Good Luck!

 

Required Equipment

- Fully equipped functional fitness gym including barbells, bumpers, racks, plyo boxes, etc.
- Stopwatch with interval timer

Sample Training

Below is Week 1 from the Training Plan:

**************
SESSION 1

Warm up: 

3 Rounds

  • Barbell Complex (45/65#)

  • Instep Plus Hip Flexor Stretch


Training:

(1) Work Up to 1RM Hang Power Clean

(2) 6 Rounds

  • 2x Hang Power Clean - increase load rapidly each round until 2x is hard, but doable, then immediately, …

  • 1x Burpee (be explosive!)

  • Lat + Pec Stretch


(3) 6 Rounds

  • 5x Back Squat - increase load rapidly each round until 5x is hard, but doable, then immediately, …

  • 2x Squat Jump unloaded (be explosive!)

  • 2/2/2 Toe Touch Complex


(4) 3 Minute AMRAP

  • 4x Power Clean (95/115#)

  • 4x Burpee

  • 4x Box Jump (20/24”)


(5) 15 Minute Grind

  • 6x Sandbag Toss and Chase

  • 6x Cauldron (unloaded barbell)

  • 6x Band Rotation


(6) Foam Roll Legs

***********

SESSION 2

Warm up: 

4 Rounds

  • 10x Front Squats (45/65#)

  • 3x Scotty Bobs (15/25#)

  • 3/5x Pull ups

  • Hip Flexor Stretch


Training:

(1) 8 Rounds

  • 3x Front Squat @ 85% 1RM8 Rounds, then immediately, …

  • 1x Jumping Lunge (be explosive)

  • 5x Shoulder Dislocate with band or PVC


(2) 6 Rounds

  • 5x Bench Press  - increase load rapidly each round until 5x is hard, but doable

  • 5x 1-Arm Horizontal Row - increase load rapidly each round until 5x is hard, but doable

  • 3x Squat to Stand


(3) 5 Rds every 60 sec

  • 5x 40ft Shuttle

  • 10x Hand Release Push Ups


(4) 10 Minute Grind

  • 20/20 Standing Founder

  • 8x  Good Morning (45/65#)

  • 20/20 Kneeling Founder

  • 8x KB Swing (16/20)


***************

SESSION 3

Training:

(1) Run 2.5 miles, Moderate Pace

Moderate = Comfortable but easy

*************


SESSION 4

Warm up:

  • 3 Rounds

  • Barbell Complex (45/65#)

  • Pigeon Stretch


Training

(1) Work up to 1RM Push Press

(2) 6 Rounds

  • 2x Push Press @ 85% 1RM, then immediately, …

  • 1x Clapping Push up

  • 5x Shoulder Dislocate with band or PVC


(3) 6 Rounds

  • 3x Power Clean - increase load rapidly each round until 3x is hard, but doable, then immediately, …

  • 1x Box Jump (24/30")

  • 3rd World Stretch


(4) 10 Rounds

  • 4x Push Press (95/115#)

  • 4x Power Clean (95/115#)

  • Rest 20 seconds


(5) Foam Roll Legs & Low Back

**************

SESSION 5

Warm up: 

3 Rounds

  • 10x Goblet Squat (12/16kg)

  • 10x Push ups

  • 5x In-place lunge

  • 10x Situp

  • Instep Plus Stretch


Training:

(1) 8 Rounds

  • 3x Walking Lunge - increase load rapidly each round until 3x is hard, but doable, then immediately, …

  • 1x Jumping Lunge (be explosive!)

  • Lat + Pec Stretch


(2) 6 Rounds

  • 3x Craig Special - increase load rapidly each round until 3x is hard, but doable, then immediately, …

  • 1x Seated Box Jump @ 24#

  • 2/2/2 Toe Touch Complex


(3) 10 - 1 (10 reps, 9, 8, 7…1)

  • Bodyweight Rob Shaul’s

  • Rest 20 sec


(4) 15 Minute Grind

  • 6x SBGU (40/60#)

  • 6x Kneeling Plate Halfmoon (25/35#)

  • 6x Standing Russian Twist (15/25#)

  • 20/20 Standing Founder


(5) 3 Rounds

  • Instep to Hip Flexor to Pigeon Stretch


 

 
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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