In a recent discussion, Rob revisited one of MTI’s longest-standing strength training methodologies: the 357 Strength Progression. Originally designed over 15 years ago, the method remains a staple for athletes balancing strength gains with short, intense work capacity efforts. The conversation explored its origins, implementation, and results from a recent study comparing it to traditional strength programming.
Origins of the 357 Strength Progression
The concept behind 357 stems from a blend of multiple strength training philosophies, including insights from Westside Barbell’s Louie Simmons, Joe Ken’s tier system, and early CrossFit methodologies. The idea was to integrate heavy strength training with a structured work capacity finisher, leveraging the hormonal response triggered by intense efforts.
At its core, 357 combines max-effort strength training with short-duration work capacity finishers that use the same movement patterns. The numbers refer to the length of the work capacity efforts: the first session of the week features a 3-minute effort, the second a 5-minute effort, and the third a 7-minute effort. The goal is to maintain strength while introducing metabolic stress that enhances both conditioning and endurance.
Structure of a 357 Session
Each session follows a structured progression:
- 1RM Strength Assessment – The athlete performs a 1RM lift at the start of the session.
- 85% Load Strength Work – 5-6 rounds of two reps at 85% of the 1RM.
- Secondary Strength Lift + Power Complex – A secondary lift at moderate intensity paired with a power movement (e.g., box jumps after squats).
- 3, 5, or 7-Minute Work Capacity Effort – A finisher using the same muscle patterns as the strength lifts to reinforce movement efficiency and induce a training stimulus.
This format ensures that athletes develop max strength while reinforcing movement under fatigue, a crucial factor for tactical performance.
Testing 357 Against Traditional Strength Programs
In 2021, MTI conducted a comparative study between 357 and RAT6, a more traditional percentage-based strength program. The study measured strength gains and endurance improvements over three and a half weeks. The findings were notable:
- Back Squat increased by 8% (matching RAT6 results)
- Bench Press increased by 7%
- Deadlift increased by 8%
- 1.5-mile run time improved by 6.5%, significantly outperforming RAT6 athletes, who followed a more linear strength model with structured endurance work.
Despite not being a strictly percentage-based program, 357 produced equivalent strength gains while also improving endurance, suggesting that integrating short, intense efforts into strength training provides dual benefits.
Who is 357 For?
The 357 method is best suited for athletes who need to balance strength and conditioning without fully committing to either. It is ideal for:
- Tactical athletes who require strength but must maintain work capacity.
- Hybrid athletes who want to improve both strength and short-duration endurance.
- Athletes with limited training time who want a comprehensive session structure.
While not ideal for pure strength athletes or those training for long-duration endurance events, 357 offers a hybrid solution for those needing strength with an added metabolic conditioning benefit.
Looking Ahead
Despite its longevity, the 357 methodology has remained largely unchanged over the years. Its structured blend of strength and capacity continues to be effective. Future applications may explore adjusting work capacity durations or varying movement selections to optimize results further.
For those interested in a balanced approach to strength and work capacity, 357 remains a proven method that offers both intensity and efficiency.