357 Strength


• 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.



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.


  • 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.


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:


Warm up: 

3 Rounds

  • Barbell Complex (45/65#)

  • Instep Plus Hip Flexor Stretch


(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



Warm up: 

4 Rounds

  • 10x Front Squats (45/65#)

  • 3x Scotty Bobs (15/25#)

  • 3/5x Pull ups

  • Hip Flexor Stretch


(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)




(1) Run 2.5 miles, Moderate Pace

Moderate = Comfortable but easy



Warm up:

  • 3 Rounds

  • Barbell Complex (45/65#)

  • Pigeon Stretch


(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



Warm up: 

3 Rounds

  • 10x Goblet Squat (12/16kg)

  • 10x Push ups

  • 5x In-place lunge

  • 10x Situp

  • Instep Plus Stretch


(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


Show More

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.


6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.


9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


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.

Email: rob@mtntactical.com

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