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RONIN

$59.99

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Description

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:

  • SHOGUN

 

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: Jake@Atomic-Athlete.com