By Rob Shaul
MTI is looking for remote lab rats for an upcoming, multi-modal 5 day/week, 3.5 weeks “Mini-Study.”
The Mini-Study will test the following:
1) The effect of Kettlebell/Dumbbell Swings to improve Hinge Lift 1 Rep Max strength.
Details: Lab Rats will be broken into two groups. Both groups will perform a 1RM Hinge Lift early in the cycle. Group A will use the 1RM Hinge Lift load and complete MTI’s Density Strength Progression. Group B will perform a max dumbbell/kettlebell swing effort in 90 seconds, and a follow-on volume progression based on the athlete’s swing assessment. At the end of the cycle both groups will re-test the 1RM Hinge Lift.
2) Density vs. Super Squat Progression to Increase Bench Press and Back Squat 1 Rep Max strength.
Details: Lab Rats will be broken into two groups. Both groups will assess 1RM Back Squat and Bench Press early in the cycle. Group A will continue with MTI’s Density progression. Group B will continue with MTI’s Super Squat progression. At the end of the cycle, both groups will re-test 1RM Back Squat and Bench Press and the results will be used to compare the effectiveness of the two progressions.
3) Loaded vs. unloaded running to improve 1.5 mile run performance.
Details: Lab Rats will be broken into two groups. Both groups will assess a 1.5 mile run for time early in the cycle. Group A will continue with MTI’s Speed over Ground Progression based on the athlete’s 1.5 mile run assessment. Group B will run 800m interval repeats in Individual Body Armor or a 25# Weight Vest or back pack. At the end of the cycle, both groups will re-assess for the 1.5 mile run and the results will be compared between both groups.
Required Equipment:
- Weighroom with rack, bench, barbell and plates for the Hinge Lift, Back Squat and Bench Press
- 35# Dumbbell or 16kg Kettlebell for women in Group B, 55# Dumbbell or 24kg Kettlebell for men in Group B.
- Track or known 1.5 mile and 800m distances for the run efforts. Group B will need either Individual Body Armor (IBA) or a 25# Weight Vest or backpack.
Cycle Duration and Schedule:
This MTI “Mini Study” will take 3 weeks, plus the Monday and Tuesday of Week 4, so 3.5 weeks total. It will begin next week, Monday
Below will be the daily schedule:
- Monday: Strength – Hinge Lift or Swings, Bench Press, Back Squat
- Tuesday: 1.5 Mile Assessment or 800m repeats (loaded for Group B)
- Wednesday: Strength – Hinge Lift or Swings, Bench Press, Back Squat
- Thursday: 1.5 Mile Assessment or 800m repeats (loaded for Group B)
- Friday: Strength – Hinge Lift or Swings, Bench Press, Back Squat
Below is the Cycle outline by Group:
To Participate
- You’ll need to commit to train and 5 days/week for 3.5 weeks, and follow the programming.
- You’ll need the required equipment (see above)
- You’ll need to be an experienced, relatively fit athlete. This isn’t a cycle for unfit athletes, or athletes new to free weight-based strength training. You’ll need to know your way around a weight room.
- You’ll need to communicate back to MTI your pre and post-cycle1RM strength assessment results for the Hinge Lift, Bench Press and Back Squat, as well as your 1.5 mile assessment time, and for Group B, your pre-cycle 90 Second Max Swing effort.
- The cycle will begin Monday, August 19 and end, Tuesday, September 10, 2019.
Want to be an MTI Lab Rat?
Please email rob@mtntactical.com, and put “MTI Lab Rat” in the subject line.
Please include:
- your age
- sex
- height and weight
- training experience.
- please indicate if you already have an MTI account, and if so, the email for the account. Access to the cycle will be via the website.
- Finally, please verify you can commit to the 3.5 weeks, 5 day/week training cycle.
You’ll be assigned to Group A or B, and provided with further instructions next week. Training will start August 19.