The MED Program
Ronin Strength
Sometimes you aren't going to be able to train 4-6 times a week for hours at a time to chase your weightlifting goals. That doesn't mean that you can't make progress, it just means you need a different, more time efficient, minimalistic approach. The MED program is written to give you the minimal effective dose to improve your weightlifting.
Two days a week, hit your snatch, clean and jerk, squats, pulls and accessories, keep getting in good productive sessions that will keep you progressing.
This program is also good for anyone who is training for other stuff and needs a low frequency weightlifting focused program to run alongside it. Two good lifting days as week leaves you 5 days to do any other athletic stuff you want to do.
A
Foot Prep Circuit (squat and hinge)
B
Snatch Bar Drills#1 - Speed Under
2 x 5
C
Snatch Pull + Low Hang Snatch
5 x 1 @ MAX, 70, 70, 70, 70 %
D
Power Clean + Push Jerk
4 x 2 @ MAX, 70, 70, 70 %
E1
Pause Back Squat
5 x 5
E2
Repeat DB Vert Jumps
4 x 3
Accessory x test
F
Inverted row x 2 minutes max reps Heel Elevated Sots Press x find a 10RM Bulgarian split squat x 1 set of max reps with just bodyweight on each leg.
A
Foot Prep Circuit (squat and hinge)
B
Touch And Kuo Complex
4 x 1 @ _ , _ , _ , MAX %
C
Power Snatch
5 x 1 @ _ , _ , _ , _ , MAX %
D
C&J Bar Drills #2: Turnover and Power Jerk Focus
2 x 5
E
Touch and Go Clean And Jerk
4 x 2 @ MAX, 70, 70, 70 %
F1
chakarov clean pull
3 x 5 @ 90 %
F2
Burpee Broad Jump
3 x 2
Accessory x 12 minute AMRAP
G
Deficit Push Up x 10-20 reps (can be done on knees or with band assistance, still use the deficit to create more range) Supinated inverted row x 10-20 reps Watson SLRDL x 10 per side (moderate weight) saxon side bend x 10 per side (very light)
Khrys Speed
Head Coach of Ronin Strength, British And English Champs Medalist
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The MED Program
The MED Program
The MED Program
