ASCP - Strength Phase

Pillar Prep

Strength & Conditioning, Track & Field, Rugby

Coach

Yasir Mustafa

This program is the "strength phase" of Accelerated Strength and Conditioning Protocol (ASCP), an intensive 8-week program designed for speed and power sports athletes, as well as individuals with intermediate to advanced lifting skills seeking rapid gains in muscle mass and strength. The program strategically combines three weekly strength training sessions with two conditioning sessions to optimize both maximal strength and hypertrophy, without compromising overall conditioning and work capacity.

The ASCP is optimally effective for athletes during the offseason and pre-season, ensuring enhanced strength gains without compromising in-season performance. For intermediate to advanced lifters not engaged in competitive sports, the program is suitable for use at any time.

Disclaimer: Given the program's intensive nature, the risk of injury and burnout significantly increases without proper discipline. While this program enhances crucial structural and physiological attributes for sports performance, it does not guarantee the prevention of accidents or injuries.

$40

Get ASCP - Strength Phase

Guided workouts for simplicity.

Our meticulously crafted training program ensures easy follow-through, featuring instructional videos for every movement. No more trial and error – just clear guidance with coaching cues and demonstrations every step of the way. We aim to make training effective efficient and enjoyable for our athletes.

Data driven programming

With the TrainHeroic platform, effortlessly log your training, enabling us to make data-driven decisions. We use this information to help you push your limits while prioritizing safety and fostering long-term development. Your training, optimized for long term performance.

Training on YOUR terms

Reschedule sessions to fit your agenda, swap exercises for comfort and availability, and yes, add your own exercises – because we know your motivation drives you to push harder! Your program, your way.

Enhance your athleticism for all sports

If you're a non-competitive athlete seeking participation in multiple sports at a recreational level, the ASCP is ideal for you. Emphasizing strength and power, this program enhances overall athleticism, making it an asset for various physical activities. The simplicity and volume of the program allow ample time and energy for engagement in other physical pursuits.

Additional coaching support available

Optimize your training experience with our supplementary customization and coaching support. Accessible through our pricing plans at pillarprep.fr, this option enhances the effectiveness of the program to meet your individual fitness goals.

Features

Lifetime access to the program.

A one-time purchase grants you lifetime access to this training program for unlimited repetitions. Your preparation, your terms.

Programming 6 days per week

Get ready for 3 full-body strength sessions & 2 conditioning sessions targeting different energy systems to get you ready for your sport.

Detailed, expert instruction

Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency.

Delivered through TrainHeroic

Access your workouts seamlessly through our app. Effortlessly log your sessions and let us monitor your progress professionally.

Equipment

Required

Barbell // Dumbbells // Squat rack // Appropriate space and surf // Lat pulldown machine or Pull up bar // Stationary bike or Rowing machine // Access to marked Football or Rugby field

Recommended

Any equipment you need can be found in any commercial gym. // Hip thrust machine // Treadmill

Sample Week

Week 1 of 8-week program

Sunday

ASCP Strength Phase Week 1 Day 1

Active stretch routine

2 x 5

Prone Y's, T's and W raises

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Burpee

2 x 5

Back Squat

5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %

Side Plank with Hip Abduction

3 x 15

Coppenhagen Groin curl

3 x 10

DB Squat Jump

3 x 3

Lat Pulldown

12, 10, 8, 8

DB Arnold Press

2 x 10

Ab Curl

3 x 15

Landmine squat to Press

10, 8, 6

Supine hip crossover

2 x 12

Cable Rotations

3 x 12

Alternate V up

3 x 30 @ MAX

Alternating Supermans

2 x 15

Mountain Climber

2 x 15

Monday

Conditioning

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 10

Inchworm

1 x 10

Active stretch routine

1 x 10

Hip circles

1 x 5

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Interval run

10 x 1:00 @ 7, 8, 8, 8, 8, 8, 8, 8, 8, 8

220 meter shuttle

4 x 220

Light Jog

1 x 5:00

Tuesday

Recovery day @ home lvl 1

WORLD'S GREATEST STRETCH

2 x 5

Active stretch routine

2 x 5

Single Leg Squat for Ankle rocker

1 x 15

Wiper for Ankle Rocker

1 x 25

Toe Ups for Ankle Rocker

1 x 20

Shuffle for Ankle Rocker

1 x 25

Elite 6

Agile 8

Spring Ankle 1

1 x 20

Spring Ankle 2

1 x 20

Spring Ankle 3

1 x 20

Spring Ankle 4

1 x 20

Spring Ankle 5

1 x 20

Foam Roll

Thoracic Extension on Foam Roller

Foam Roll IT Bands

Wednesday

Week 1 Day 4

WORLD'S GREATEST STRETCH

1 x 5

Active stretch routine

1 x 5

Prone Y's, T's and W raises

1 x 5

Bird Dog

2 x 8

Glute Bridge

2 x 12

Chinup isometric hold

2 x 30

Deadlift

5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %

Half Kneel Chop

3 x 12

Bunny Hops Forward

3 x 5

Multiplane Lunge

3 x 3

MB Side Throw

3 x 3

Multi directional jumps

3 x 2

Single arm DB Bench Press

4 x 8

1-Arm DB Row

4 x 8

Side plank raise

3 x 10

Conditioning

Gun show Circuit bench

Seated bicep curl x 12 Supine tricep extension on bench x 12 DB shrug x 12 Plate pinch x 30s 3 sets. heavy enough to get pump, not too heavy to lead to cheating

Thursday

Bike and core

Rowing

1 x 1000

WORLD'S GREATEST STRETCH

1 x 10

Active stretch routine

1 x 10

Shoulder mobiity routine

1 x 10

Star Jump

1 x 10

Stationary bike

1 x 30:00 @ 5

Plank

2 x 0:30

Side Plank

2 x 0:30

Supermans

2 x 0:30

Side Leg Raise

2 x 0:30

Thursday

Team sport prep

Walking Lunge with Rotation

1 x 20

Walking Toe Touches

1 x 20

Hip Airplane

1 x 10

Squat Jump

1 x 6

A Skips

1 x 20

B-Skip

1 x 20

Power Skip

1 x 20

Backpedal

2 x 20

Side Shuffle

1 x 20

A10

ACCELERATE TO DECEL TO BACKPEDAL TO RE-ACCEL

2 x 10

A11

Accelerate to 45 Degree Angle Cuts

2 x 10

A12

Side Shuffle to a Sprint

3 x 10

50 Yard Sprint

6 x 50

Friday

Week 1 Day 6

WORLD'S GREATEST STRETCH

1 x 5

Active stretch routine

1 x 5

Prone Y's, T's and W raises

1 x 5

Scap Push-Up

1 x 10

Superman

2 x 15

Barbell Incline Bench Press

5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %

Inverted Row

4 x 8

Plyos Push Up Concentric Only

4 x 3

Power Step-Up

3 x 5

Leg Extension

3 x 8

Hip circles

3 x 5

Chin-Up

4 x 6

Single leg Hamstring curl prone

4 x 10

Conditioning

DB shoulder pump

DB fly x 10 DB lateral raise x 10 DB pull over x 10 2-3 sets. Light weight, For pump

Saturday

Recovery day @ home lvl 1

WORLD'S GREATEST STRETCH

2 x 5

Active stretch routine

2 x 5

Single Leg Squat for Ankle rocker

1 x 15

Wiper for Ankle Rocker

1 x 25

Toe Ups for Ankle Rocker

1 x 20

Shuffle for Ankle Rocker

1 x 25

Elite 6

Agile 8

Spring Ankle 1

1 x 20

Spring Ankle 2

1 x 20

Spring Ankle 3

1 x 20

Spring Ankle 4

1 x 20

Spring Ankle 5

1 x 20

Foam Roll

Thoracic Extension on Foam Roller

Foam Roll IT Bands

Coach

More from Pillar Prep

Yasir Mustafa

Yasir boasts a decade of experience as a fitness coach. His holistic approach aims at enhancing physical and mental resilience, promoting productivity through skill development and sports-based fitness. Currently pursuing Sports Science and Coaching at UGA, he is a Certified Personal Trainer (NSCA-CPT) and actively competes in track & field while coching youth at a local track and tennis club.

Build the foundation for your best season yet.

If you are looking to gain some serious strength and size within short off-season or pre-season, this program is a must for you.

Get ASCP - Strength Phase

FAQs

How much Olympic Lifting is in this program?

Olympic lifting isn't a primary focus of our program due to its technical nature. However, if you're skilled and keen to incorporate it, let's chat! We can discuss how to seamlessly integrate it into your routine for maximum benefit.

Where can I find answers to questions that aren't listed here?

Ask us through pillarprep.fr

What if I'm new to lifting OR don't know how to perform a movement?

This is an advanced program and require excellent technical proficiency. Our Initiate or Bare Minimum program would be suitable for your level. They will allow you to develop technical mastery and fitness for more intensive training.

Do workouts include cardio?

Cardio is a key component of our training program, with up to 3 sessions per week. They are added in small volume to help your body accustomed to the training load. If you don't have certain equipment (rowing machine or bike), we can help you adjust the program for you.

What if I can’t workout on the assigned day?

Feel free to shuffle your workouts around and still keep track of all your stats as usual. Your program, you do it around your schedule!

What if I don't have all the equipment?

No equipment? No problem! In our app, you can easily swap out exercises if you don't have the required equipment. Just choose an alternative exercise from our extensive library that fits the equipment you have available. If you have any question regarding that, just send us a message through chat!

Does this plan include coaching sessions?

No.

Who is this program designed for?

Intermediate or Advanced trainees with some training experience and no current injuries or health issues that may require supervised training.

Is this program self-paced or instructor-led?

Self-paced.

What equipment do I need for this program?

They are listed above.

Can I cycle through this program multiple times?

Yes but due to the intensity of the program, we recommend taking 2 weeks break between running it again or better, try another one of our program with different goal such as BODY ARMOR.

How do I access the workouts and materials?

Can I do the workouts at home?

This is not a bodyweight training program. You can do this with limited equipment at your apartment gym but not without weights.

Is there a meal plan included?

While this program focuses on workouts, we provide general nutritional guidelines and tips to help you optimize your results through additional services (via pillarprep.fr) . For personalized meal plans, consider consulting a registered dietitian.

What if I have an injury or a specific condition?

Please consult your doctor before starting any new fitness program. If you have a specific condition or injury, we can help modify exercises to suit your needs. Always prioritize safety and listen to your body.

How much time commitment is required per week?

Each session typically lasts about 45-60 minutes. We designed these to fit into a busy schedule while still being effective. Overall, this program will require 4 to 5 hour per week of commitment.

Can I combine this program with other fitness activities?

Yes, you can BUT we don't recommend it. Be mindful of your overall workload to avoid overtraining. Ensure you have adequate rest and recovery to maximize your results.