Density strength session design is a percentage based progression based upon 1 Repetition Maximums (1RM) to increase your Working Strength, or the ability to do multiple reps with short recovery times with near maximal effort loading.
It can be programmed in a heavy strength focused cycle, or in a “fluid” cycle which concurrently trains other fitness demands such as work capacity, endurance, and core strength.
The key to the Density strength design is the percentage based progression and a repeating, 90 second countdown interval. The progression uses 5 Rounds of 4 Reps. Each round must be completed in the 90 second interval, with the remaining time as the rest. Once the 90 seconds is up, the next round immediately starts.
The Density strength design uses percentages based on 1RMs to incrementally increase the load. The volume (total repetitions) and time intervals will remain the same through out the cycle for each exercise, but the weight will get heavier.
We’ve completed the density progression with a wide array of total, lower, and upper body strength exercises. Most recently, we used the progression to improve our lab rats Relative Strength Assessment scores in a four week cycle, with good results.
Density strength design can be easily implemented with barbell strength exercises. By the end of this course, you will be able to apply the Density strength methodology to one exercise in any cycle, or in a focused, strength cycle.
What You’ll Learn
- How we test for 1RM (1 Repetition Maximum) for Total, Lower and Upper body exercises.
- The specific set/rep schemes and percentage progressions we deploy for Eccentric Strength Programming.
- How to use MTI’s Density Strength programming/progression for multiple exercises in a focused strength cycle, and/or how to deploy the progression for a limited number of exercises for a “Fluid” cycle which trains multiple attributes concurrently (strength, endurance, work capacity, agility, etc.)
Who is this course for?
Professional strength and conditioning courses, CrossFit trainers, and personal trainers interested in proven strength session design for athletes with “hybrid” fitness demands
Experienced athletes interested in advanced program design and others ready to begin programming for themselves
With your purchase, you get online access to the course and it’s updates as long as MTI exists!
Questions? Email email@example.com
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.