Lab Rats Needed Starting October 14, 2019 to Test the Effect of Different Training Volumes for Strength, Work Capacity and Endurance

By Rob Shaul

MTI needs remote lab rats for an upcoming, multi-modal 4 or 5 day/week, 4-week, “Mini-Study.”

The Mini-Study will test the effect of training volume across three training measurables: Strength (barbell and bodyweight), Sprint-Based Work Capacity, and Endurance (3-Mile run Performance).

Specifically, we’re interested to see if we can reach the same fitness results by training 2/3 of the total volume for Strength, Work Capacity and Endurance.

Lab Rats will be broken into two groups, Group A and Group B. Both groups will complete a Strength, Work Capacity and Endurance Assessment at the beginning of the cycle.

Over the next 4 weeks, Group A will train 5 days/week. Group B will train 4 days/week, and complete 2/3 the total training volume of Group A.

Below are the specific assessments –

  • Strength – 1RM Front Squat, 1RM Push Press and Max Rep Pull Ups
  • Work Capacity – Max Rep 40-Foot Prone to Sprint Shuttles in 3 minutes
  • Endurance – 3 Mile Run for Time

Required Equipment:

  • Weight Room with rack, barbell and plates for the Front Squat and Push Press, and a Pull Up bar for the Pull Ups.
  • 40-Foot indoor or outdoor space for the 40-Foot Prone to Sprint Shuttles
  • Track or known 3 mile and 1-Mile distances for the run efforts.

Cycle Duration and Schedule:

This MTI “Mini Study” will take 4 weeks. It will begin Monday, October 14. Below is the Cycle outline by Group.


To Participate

  • You’ll need to commit to train and 4-5 days/week for 4 weeks, and follow the programming as prescribed.
  • You’ll need to commit to only do this training, no other fitness-specific training is allowed as it will skew the results. Regular weekend activities are okay.
  • 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-cycle 1RM strength assessment results for the Front Squat and Push Press, max rep pull up results, and your 3-mile assessment time.
  • The cycle will begin Monday, October 14, 2019 and end, Friday, November 8, 2019.

Want to be an MTI Lab Rat?

Please email, and put “October 14 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 4 weeks, 4-5 day/week training cycle.

You’ll be assigned to Group A or B, and provided with further instructions next week. Training will start October 14,2019.





Subscribe to MTI's Newsletter - BETA