Sorry – Applications Closed – We have all the Lab Rats needed for this study.
By Rob Shaul
MTI is calling for remote lab rats for an upcoming, narrow and focused, 3.5 weeks, 5-day/week Mini-Study testing the effectiveness of MTI’s “357 Strength” Programming Methodology.
This mini-study will begin next week, Monday, January 4, 2021. The deadline to apply is noon Mountain Time, Friday, January 1, 2020.
Background
357 Strength combines the proven strength training methodology we’ve developed at MTI, with the hormonal “flush” 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 flush.
The key to 357 Strength is the complementary 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 our most successful strength training programs, and also one of our most fun. We originally designed it to prepare one of our former “lab rats” and now a gym owner himself, Josh Rempel, for the 2011 Crossfit Games.
However, we’ve never formally tested our 357 Strength theory until now.
Details
This study will piggyback on another mini-study we completed in the Fall of 2019 which compared MTI’s Density Strength and Super Squat Strength methodologies. That study found that Density Strength leads to greater strength gains. This study will deploy the same Density Strength programming as the 2019 study, with one change. The Monday, Wednesday and Friday strength work will be followed by a 3-7 minute short, intense work capacity effort deploying the same muscles and movement patterns and designed to create the hormonal “flush.”
In the end, we’ll compare the strength gains from the 2019 athletes to those of the 2021 athletes.
All lab rats will complete the same, 5-day/week programming. Strength programming will be built around a 1 Repetition Maximum Back Squat, Bench Press, and Hinge Lift. In addition to strength work, you’ll complete a 1.5 mile run assessment and follow-on 800m interval repeats. Below is the weekly schedule:
- Monday: 357 Strength
- Tuesday: 1.5 Mile Run Assessment or 800m Interval Repeats
- Wednesday: 357 Strength
- Thursday: 800m Interval Repeats
- Friday: 357 Strength
You will need the following equipment:
- Squat Rack, Barbell, bench and weight plates for the pre and post-cycle Bench Press, Back Squat and Hinge Lift 1RM Assessments
- Repeating Countdown Timer (smartphone will work)
- Plyo Box (20″ for women, 24″ for men)
- Pair of Dumbbells (15-pound for women, 25-pound for men)
- Kettlebell or Dumbbell (16kg/35# for women, 20kg/45# for men)
Cycle Duration and Schedule:
This MTI Mini-Study will take 3.5 weeks. It will begin Monday, January 4, 2020 with Back Squat , Bench Press and Hinge Lift 1RM assessments. On the Monday of Week 4, January 25, 2021, you’ll reassess strength 1RMs. Tuesday, January 26, 2021, you’ll reassess your 1.5 mile run for time.
What We Hope To Learn
(1) The effectiveness of 357 Strength theory to increase max effort strength.
To Participate
- You’ll need to commit to training 5 days/week, for 3.5 weeks and follow the program as prescribed.
- You’ll need to commit to only do this training for the study period. You may participate in active recreation on the weekends, but no additional fitness training.
- You’ll need the required equipment (see above)
- You’ll need to be an experienced, fit athlete.
We aim to limit the total number of Lab Rats 16-20 athletes.
Want to be an MTI Lab Rat?
Please email rob@mtntactical.com, and put “357 Strength Lab Rat” in the subject line by 1700 Mountain Time, Friday, January 1, 2021.
Please include:
- Your age, height, and weight
- Training experience
- Verify you have access to the required equipment
- Finally, please verify you can commit to the 3.5 week, 5 day/week training cycle.
If accepted, you’ll and provided with further instructions.