Case-Study: 3 Weeks of MTI’s Working Strength Progression Improves Max Effort Strength

By Emmett Shaul, MTI Coach

BLUF

We tested MTI’s Working Strength methodology over a short, three-week cycle to see the effects it has on improving max effort strength. Athletes progressed by adding reps in their working sets while keeping the load the same as the previous week or increasing if possible. Both Michael and Emmett improved their Back Squat, Bench Press, and Hinge Lift 1RMs. Michael’s Craig Special was unchanged. Even with limited frequency, Working Strength increased max effort strength in major lifts.

Background

MTI defines Working Strength as the ability to complete multiple reps, or multiple rounds of low reps, at a relatively high percentage of max effort strength for that exercise. Unlike traditional strength progressions such as Rat 6 or Big 24, which drive weekly load increases while keeping reps constant, Working Strength emphasizes progressing by adding reps across sessions while keeping the load steady or raising it slightly if possible. The goal is to accumulate more volume under a heavy load, using higher intensity than Strength Endurance but stopping short of pure 1RM training. This progression is intended to build strength efficiently while minimizing training impact, making it especially useful for tactical and mountain athletes who must balance multiple fitness demands. For this Geek Cycle, we designed a short three-week study to test the effectiveness of Working Strength with limited exposure—just one training session per lift per week. Athletes began with six rounds of 4 reps at a “hard but doable” load, then in the following week increased to 5 reps per set at the same load or slightly heavier if possible, before re-testing their 1RMs in Week 3. This design allowed us to evaluate whether simply progressing reps, without frequent sessions or constant load increases, could still drive improvements in max effort strength for the Back Squat, Bench Press, Hinge Lift, and Craig Special.

Study Design

Participants

• Emmett
• Michael

Cycle Length

• 3 weeks

Week 1

• Monday
  • Back Squat 1RM
  • 6 Rounds
    • 4x Back Squat at a Hard-But-Doable Load
    • 4x Pull-Up
• Wednesday
  • Bench Press 1RM and Hinge Lift 1RM
  • 6 Rounds
    • 4x Hinge Lift at a Hard-But-Doable Load
    • 4x Bench Press at a Hard-But-Doable Load
• Friday
  • Craig Special 1RM
  • 6 Rounds
    • 2x Craig Special at a Hard-But-Doable Load
    • 6x Chin-Up

Week 2

• Same schedule; +1 rep per set on all lifts while keeping the load the same as Week 1 or increasing if possible.

Week 3

• Re-tested all 1RMs on the same days as initial assessments.

Results

1RM Strength (lbs)

Athlete	Back Squat Pre	Back Squat Post	Change	Bench Press Pre	Bench Press Post	Change	Hinge Lift Pre	Hinge Lift Post	Change	Craig Special Pre	Craig Special Post	Change
Michael	275	300	+25#	215	225	+10#	305	350	+45#	175	175	0
Emmett	335	345	+10#	275	295	+20#	305	325	+20#	—	—	N/A

Discussion

Both athletes improved their 1RMs after three weeks of Working Strength, despite training each lift only once per week. Each week, reps in the working sets increased while load was kept the same or pushed slightly heavier if possible. In Week 1, athletes performed 4x rep sets on the Back Squat, Bench Press, and Hinge Lift at a “hard but doable” load, and 2x rep sets on the Craig Special. In Week 2, working sets increased to 5x reps for the Back Squat, Bench Press, and Hinge Lift, and to 3x reps for the Craig Special. With the extra rep in Week 2, Michael added +20# on the Bench Press and +10# on the Hinge Lift, while Emmett added +10# on the Bench Press and +15# on the Hinge Lift; on the Back Squat, Michael went up +15# and Emmett +10#. For the Craig Special, Michael increased from 2 to 3 reps but did not increase the load.

Michael’s 45# increase in the Hinge Lift was the largest single improvement, which may partly reflect a conservative initial 1RM test. Emmett showed steady gains across the Back Squat, Bench Press, and Hinge Lift. For the Craig Special, despite the increased working-set reps, Michael’s 1RM remained unchanged across the cycle.

Limitations

• Small sample size (n=2)
• Short duration (3 weeks)
• Each lift trained only once per week

Conclusion

This mini-study shows that Working Strength—progressing reps while keeping load the same or increasing if possible—can improve max effort strength in major lifts, even when each lift is trained only once per week. Over three weeks, both athletes increased their 1RMs in the Back Squat, Bench Press, and Hinge Lift.

Next Steps

• Train Working Strength more than once per week per exercise to see how well it increases max effort strength with greater exposure.
• Track athlete bodyweight before and after cycles to evaluate if max strength can improve without weight gain.
• Narrow future cycles to fewer lifts to allow more working sets per movement and clearer outcomes.