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
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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.
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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.
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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.
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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.
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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
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Lifetime access to the program.
A one-time purchase grants you lifetime access to this training program for unlimited repetitions. Your preparation, your terms.
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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.
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Detailed, expert instruction
Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency.
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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
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

Active stretch routine

2 x 5

A2

Prone Y's, T's and W raises

1 x 5

A3

WORLD'S GREATEST STRETCH

1 x 5

A4

Burpee

2 x 5

B1

Back Squat

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

B2

Side Plank with Hip Abduction

2 x 15

B3

Coppenhagen Groin curl

2 x 10

B4

Box Jump

3 x 3

C1

Lat Pulldown

3 x 8

C2

DB Arnold Press

2 x 10

C3

Ab Curl

3 x 12

D1

DB squat to press

3 x 5

D2

Supine hip crossover

2 x 10

D3

Cable Rotations

3 x 8

E1

V-Ups

2 x 15

E2

Superman

2 x 15

E3

Mountain Climber

2 x 15

Monday
Conditioning

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 10

B2

Inchworm

1 x 10

B3

Active stretch routine

1 x 10

B4

Hip circles

1 x 5

B5

Calf Stretch

1 x 0:30

B6

Single leg calf raise

1 x 12

C

Interval run

10 x 1:00

D

220 meter shuttle

4 x 220

E

Light Jog

1 x 5:00

Tuesday
Recovery day @ home

A

Active stretch routine

1 x 5

B

Elite 6

C

Agile 8

D

Foam Roll

E

Thoracic Extension on Foam Roller

F

Foam Roll IT Bands

Wednesday
Week 1 Day 4

A1

WORLD'S GREATEST STRETCH

1 x 5

A2

Active stretch routine

1 x 5

A3

Prone Y's, T's and W raises

1 x 5

A4

Bird Dog

2 x 5

A5

Glute Bridge

2 x 10

A6

Chinup isometric hold

2 x 30

B1

Deadlift

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

B2

Full Kneel Chop

2 x 10

B3

Bunny Hops Forward

2 x 5

C1

Lateral Lunge

3 x 5

C2

MB Side Throw

3 x 3

C3

Lateral Bound

3 x 2

D1

Incline DB Bench Press

4 x 3 @ 65 %

D2

1-Arm DB Row

3 x 8

D3

Side plank raise

3 x 10

Conditioning

E

Gun show Circuit bench

Seated bicep curl x 10 Supine tricep extension on bench x 10 DB shrug x 10 Plate pinch x 30s 3 sets. heavy enough to get pump, not too heavy to lead to cheating

Thursday
Bike and core

A1

Shoulder mobiity routine

1 x 10

A2

Active stretch routine

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 10

A4

Rowing

1 x 1000

A5

Star Jump

1 x 10

B

Stationary bike

1 x 30:00 @ 5

C1

Plank

2 x 0:30

C2

Side Plank

2 x 0:30

C3

Supermans

2 x 0:30

C4

Side Leg Raise

2 x 0:30

Thursday
Team sport prep

A1

Walking Lunge with Rotation

1 x 20

A2

Walking Toe Touches

1 x 20

A3

Hip Airplane

1 x 10

A4

Squat Jump

1 x 6

A5

A Skips

1 x 20

A6

B-Skip

1 x 20

A7

Power Skip

1 x 20

A8

Backpedal

2 x 20

A9

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

B

50 Yard Sprint

6 x 50

Friday
Week 1 Day 6

A1

WORLD'S GREATEST STRETCH

1 x 5

A2

Active stretch routine

1 x 5

A3

Prone Y's, T's and W raises

1 x 5

A4

Scap Push-Up

1 x 10

A5

Superman

2 x 10

B1

Bench Press

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

B2

Inverted Row

3 x 10

B3

Plyos Push Up Concentric Only

3 x 3

C1

Power Step-Up

3 x 3

C2

Leg Extension

3 x 8

C3

Hip circles

2 x 5

D1

Chin-Up

3 x 8

D2

Prone Machine Hamstring Curl

3 x 10

Conditioning

E

DB shoulder pump

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

Coach
More from Pillar Prep
coach-avatar 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.

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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.

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