New

The MED Program

Ronin Strength

Coach
Khrys Speed

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.

benefit-image-0
Time Effiecient
This program is written to give you the minimum effective does to make progress in your lifting.
benefit-image-1
Specific Lifting + S&C
It's not enough to just snatch and clean and jerk, so even though the program is low frequency to help you train in less time there are accessories, mobility drills and plyometrics to help you develop your general strength, speed, power and co-ordination to better push your competition lifts.
benefit-image-2
Rolling 4-6 Week Blocks
We will run the program on a 4-6 week block where the structure will change noticeably (but not completely) every 4-6 weeks so a degree of variety is present in the program. This is to allow you to try different styles of programming and experience new exercises to find what works best for you.
benefit-image-3
Community + Coach Access
You can use the chat group to talk to others running the same program and ask any questions you have about your lifting in the app. Share your PB's or big lifts, ask for form tips and get your questions about the program answered in the community chat.
benefit-image-4
Good Program For Good Price
for $15.00 a month you get a program, some coach support and a community year round. Cheaper than a drop in for a one off class or open gym session.
Features
feature-icon
Programming 2 days per week
Effective programming to hit snatch, clean, jerk, squat, pull, plyometrics and accessories every week.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Keep records of your PB;s daily readiness and fatigue and the program all in the same place on the Train Heroic App!
Equipment
Required
Barbells // Bumper Plates and Change Plates // Squat Rack, Power Rack or a Rig // Dumbbells, Kettlebells and Dumbbells
Recommended
Plyo Boxes and Resistance Bands
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

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.

Wednesday
Week 1 Day 4

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)

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

The MED Program
screenshot1
The MED Program
screenshot2
The MED Program
screenshot3