Ronin Strength

Coach
Ronin Strength

Features
3 sessions per week
Must use App app to view and log training
Team Training
$20 / mo
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Cut The Fat
With only 3 days a week of training it can be hard to figure out how you serve all your goals, this is why we cut as many of the 'nice to have' exercises and keep the 'must haves' to get you the best results possible on 3 days a week of training.
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All Bases Covered
Strength training, hypertrophy, olympic lifting, plyometrics, gymnastics and endurance/fitness all taken care of in just 5 sessions a week.
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Form Checks & Feedback
Form checks and feedback available in the group chat from the coaches, especially useful for those new to olympic lifting or gymnastics.
Features
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Access to your coaches and community
Chat to coaches and other athletes on the program to get advice and support.
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Programming 3 days per week
3 days of effective hybrid programming.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Use the train heroic app to keep track of your results, programming, monitor your readiness and access the coaches and community.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A1

Seated Box Jump

A2

Med Ball Chest Pass

3 x 5

B

Push Press + Jerk

5 x 1

C

Behind the Neck Jerk

8 x 1 @ 70 %

D

Bounce Snatch Pull

3 x 5

E

Hang Snatch

@ 70 %

F

Low Box Back Squat

5 x 2

G

Split Stance DB RDL

3 x 10

H

Modified Alecknas

3 x 10

Wednesday
Week 1 Day 3

A

Bike Erg

1 x 10:00

B1

FFE Split Pogo

B2

Sled Push

C

Paused Front Squat

6 x 2

D

Wall Ref Split Squat Setup

3 x 10

E

Ring Kip Swing

3 x 10

F

Explosive Ring Pull Up (Box)

5 x 3

G

Low Ring Turnovers (Box)

5 x 2

H

Deep Ring Dips

3 x 8

Friday
Week 1 Day 5

A

Low Ceiling Frog Jump Extensive

3 x 15

B

Squat Jump + Double Broad Jump

1 x 10:00

C

Low Hang Clean

4 x 2 @ 75 %

D

Side Lunges with Sliders

3 x 6

E

Single Leg DB Hip Thrust

3 x 12

F

45 Degree Side Bend

3 x 15

G

Treadmill Work

1 x 20:00

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