Ronin Strength

Coach
Ronin Strength

4 day a week weightlifting program that covers the main competition lifts, primers, mobility work, plyometrics and accessories. 

Thoughtfully programmed by Khrys, Benedict and Marcus from Ronin Strength, with regular feedback and support from the community chat group.  

Features
5 sessions per week
Must use App app to view and log training
Team Training
$30 / mo
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Holistic Programming
You're programmed more than just the main barbell lifts, your mobility work, plyometrics, accessories and priming exercises are all programmed.
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Athlete Community & Support
The program enters you into a group chat with other Ronin Team Training members and coaches, to share your lifts, ask questions and get technical feedback.
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Training Blocks For Competition
The program is written so - provided you train consistently - you could be ready for a comp at very short notice, rather than needing a long peaking cycle. Heavy and specific competition lifts never leave the program. You will always be somewhat ready to go lift on a platform
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Decades of Experience
Decades of experience coaching and performing at high levels inside and outside of weightlifting is applied to our team weightlifting program. This program is written to get the most out of you a team training program can according to what the three coaches deem to be the best from their extensive experience within lifting and coaching.
Features
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Access to your coaches
Coaches who will give feedback within the community chat to help you improve.
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Programming 4 days per week
Weekly weightlifting programming for athlete wanting to improve their lifts for competition or enjoyment of training.
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Exercise Video Guidance
Demo videos and long form video tutorials with cues + drills to help you improve your performance and understanding of the lifts.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2024-06-03

A1

Braced Sissy Squat

A2

Seated Windmills

4 x 10

A3

Short Jump Lunge

3 x 8

B

Back Squat

5, 4, 3, 2, 1, 1, 1 @ _ , _ , _ , _ , _ , _ , MAX kg

C

Hang at Mid Thigh Muscle Snatch + Snatch Balance + Overhead Squat

5 x 2

D

Slow Pull Snatch

6 x 1 @ _ , _ , _ , _ , _ , MAX %

E

Deficit Snatch Deadlift

3 x 10

F1

Watson Split Squat W/ Med Ball or Plate

3 x 10

F2

Short Lever Deficit Adductor Raise

3 x MAX

Tuesday
2024-06-04

A

Reach Away OH Split Squat

3 x 10

B

Deep Tier Plyo #4

C

C&J Bar Drills #2: Turnover and Power Jerk Focus

2 x 10

D

Power Clean + Push Jerk

5 x 1 @ _ , _ , _ , _ , MAX %

E1

Incline DB Bench Press

3 x 12

E2

Chest-Supported DB Row

3 x 12

F

Zottman Curls

3 x 12

G

Loaded Adductor Wall Sit

1 x MAX

Wednesday
Week 1 Day 3

A

Assault Bike

1 x 20:00

B

Deep tier Extensive #1

2 x 20

C1

Handstand Plate Step Ups

4 x 5

C2

1-Arm DB Row

4 x 15

Thursday
2024-06-06

A1

Braced Sissy Squat

A2

See-Saw Sots Press

4 x 8

A3

Med Ball Skater Jumps

3 x 20

B

Paused Front Squat

1 x 1 @ MAX kg

C

Extended Muscle Snatch

5, 4, 3, 2, 1

D

Pause at Mid Thigh Power Snatch

6 x 1 @ _ , _ , _ , _ , _ , MAX %

E1

KB Curtsy Lunge

3 x 12

E2

Incline Garhammer Raise

3 x 15

Friday
2024-06-07

A

Deep Tier Plyo #4

B

Front Squat

1 x 1 @ MAX kg

C

Slow Pull Clean & Jerk

6 x 1 @ _ , _ , _ , _ , _ , MAX kg

D

Romanian Deadlift

3 x 8

E

Pike Push Up

3 x MAX

F

Wide Grip Inverted Row

3 x MAX

G

Seated DB Clean

3 x MAX

H

Elevated Side Bend

3 x 15

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