RONIN is a 6 week accumulation strength cycle designed to be executed prior to SHOGUN.  This program is very barbell intensive and requires multiple assessments prior to starting. Along with the strength progression this program has a 3-tiered threshold progression to teach the athlete pace.


PROGRAM UPDATE (as of 11/1/18): We’ve simplified the work capacity protocol to achieve the same fitness objective without confusion. The old interval protocol with the Assault Bike will remain in the sessions at the bottom, and a new, simpler work capacity protocol will replace its position. Only use the old protocol if you began the program before 11/1/18, otherwise, do the session as written and skip the old interval protocol.


Program Duration:

  • 6 weeks


Number of training sessions:

  • 24 – does not include assessments which must be done prior


Suggested training frequency:

  • 4 days per week


Suggested Programs Prior:

  • Foundation 1 or 2


Suggested Programs After:



Required Assessments:

  • Bench Press 1 RM
  • Back Squat 1 RM
  • Military 1 RM
  • Front Squat 1RM
  • One of the following: 1 mile run for time / Max Cals on Assault Bike – 6 minutes / 2000 meter row for time


Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells
  • Rower, Assault Bike, or Track


Training Intensity Charts for Threshold Work


Program Questions: