#47: Breaking down the 357 Strength Progression

Rob breaks down the 357 strength progression, a training method that combines strength training with short work capacity efforts. He explains its origins, design, and practical applications, as well as the results of a study comparing it to other training methods. The discussion highlights the effectiveness of 357 in improving both strength and endurance, making it suitable for various athletes.

• Check MTI's 357 Strength Training Plan

Takeaways

• 357 is a unique strength progression that combines strength training with work capacity.
• The method was influenced by various coaching philosophies, including those from Louis Simmons and Greg Glassman.
• The structure of 357 includes a 1RM lift, followed by a percentage-based lift, and a work capacity event.
• The work capacity events are designed to enhance hormonal response and improve overall fitness.
• A study showed that 357 matched strength gains of traditional methods while improving endurance.
• The program is designed to be fun and engaging for athletes.
• Weekly training can be structured to include total, lower, and upper body lifts.
• The ideal cycle duration for strength emphasis is around four to five weeks.
• 357 is suitable for athletes looking to improve both strength and work capacity.
• The program has remained consistent and effective over the years.

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