Ronin
Beginner - Level 3
$59.99
Ronin builds upon the foundation laid by Basic and Titan and moves the athlete to a 5x per week training structure. We also introduce training loads based off of a 1-rep max in this program.
Beginner
Perfect for those that are just starting out, or coming back to training after a break.
Full Gym Required
This program requires access to a full gym with barbells, dumbbells, plates, racks, and kettlebells.
Hybrid Program
This program includes both Strength and Conditioning elements to make you not only strong, but fast.
Who it’s for:
Ronin is perfect for beginner athletes looking to improve primarily strength but maintain their cardio. If you’ve just completed Titan we strongly suggest this program as the follow up. This program is also great for experienced athletes who want strength focused work but have taken a break from training.
What it does:
Ronin builds strength across the board by rotating through maximal strength, hypertrophy, and muscular endurance training circuits. This program sets the stage for more advanced strength protocols and introduces you to % based strength training.
What it’s like:
For beginners, Ronin will be the first time you’re exposed to progression, where you will repeat certain strength efforts at higher loads or intensities as you move through the program.
Each week has 3 primary sessions focused on building strength through a variety of exercises. You also have 1-2 higher intensity conditioning circuits per week. In between these sessions you’ll have a reset day that consists of easy conditioning and resilience work.
How long it is:
6 weeks of training with 5 training sessions per week for a total of 30 training sessions.
Sample Session
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williamelman –
RONIN is the logical next step after completing TITAN. It is LONG 30 sessions in all and a bit of a grind, but do able.
Some sessions are long in duration and exhausting, others shorter and more relaxed. Plan accordingly.
I did the program over 10 weeks (average of 3 sessions per week) rather than the recommended 6 weeks 5 wk.
Here are my results:
Assessment
Before–> After
Front squat: 125 > 135 (8% increase)
Back squat: 170 > 185 (9% increase)
Military press: 100 > 105 (5% increase)
Bench press: 170 > 180 (6% increase)
Dead lift: 185 > 195 (5% increase)