SHOGUN is the maximal strength continuation of RONIN. The primary goal of this program is to increase the athlete’s 3 lift total which is comprised of the Back Squat, Bench Press, and Deadlift. This is what we’d call a “peaking” cycle.


In the gym we ran two variations of SHOGUN. One where the athletes trained Maximal Strength twice a week, and another where they trained it only once, with Strength Endurance replacing the second Max Strength session. With this option available, this program can also be used as a Hybrid training program.


SHOGUN also has weekly Aerobic Capacity and Work Capacity efforts to keep the athlete’s overall fitness high.


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:

  • Ronin


Suggested Programs After:

  • TBD

Required Assessments:

  • Bench Press 1 RM
  • Back Squat 1 RM
  • Military 1 RM
  • Front Squat 1RM


Required Equipment

  • Barbell
  • Plates, metal or bumper
  • Squat Rack
  • Bench
  • Dumbbells


Program Questions: