Asphodel | Strong, Fast, & Fit AF
Power Sports , Field SportsIn-season program that can be repeated for the duration of the season. Note that 3 weeks prior to your most important competition, you should use the peaking program instead of the in-season program. One key point of difference between this program and other in-season programs is that we not only plan on maintaining your strength and power, we want you to keep those gains going! If your in-season time is more than 3 months, we recommend following the Going APE monthly option instead to provide more variety to you.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Cardio
1 x 3:00
A2
Walking High Kicks
2 x 20
A3
Spider Walk
2 x 20
A4
Inchworm
2 x 20
B1
Wall Sit Snow Angels (Banded optional)
2 x 15
B2
Ring Rows
2 x 10
B3
Push-Up
2 x 10
C1
Push Press
3 x 3 @ 75 %
C2
Weighted Strict Pullup
4 x 8
D1
Depth Plyo Push-Up
3 x 12
D2
Med Ball Chest Pass
3 x 10 @ 8.82 kg
D3
Med Ball Rotational Throw
3 x 12 @ 15.43 kg
E1
Standing Cable Wood Choppers
3 x 10
E2
Lawnmower Row
3 x 10
E3
PT- Standing External and Internal Rotation
3 x 15
A1
Cardio
1 x 2:00
A2
Lying Knee to Knee Stretch (Hip Internal Rotation)
A3
Knee Hug
A4
Calf Stretch
2 x 0:15
B1
Pistons
2 x 10
B2
Carioca
2 x 20
B3
High Knees With Forward Travel
2 x 20
B4
Butt Kicks
2 x 20
C
2-Step Lateral Shuffle
5 x 20
D
Sled Drag
5 x 40
E1
Band Hip Flexor Stretch
3 x 0:30
E2
Butterfly Stretch
3 x 0:30
E3
Calf Stretch
3 x 0:30
F1
Med Ball Toe Touch
3 x 15
F2
1-Leg Romanian Deadlift
4 x 8
F3
Tea Pot Walking Lunge
4 x 10
A1
Cardio
1 x 2:00
A2
Walking High Kicks
@ 20
A3
Spider Walk
2 x 20
A4
Bottom Up KB Press
2 x 10
A5
Inchworm
2 x 20
B
Back Squat
3 x 2 @ 85 %
C1
Bench Press
3 x 4 @ 80 %
C2
Seal Row
3 x 8
D1
Hex Press
3 x MAX
D2
Alternating DB Hammer Curl
3 x MAX
E
PT- Standing External and Internal Rotation
3 x 20
A
Cardio
1 x 15:00
B
Flexibility/Mobility Routine
C1
4-Way Dead Bug
3 x 1:00
C2
1-Leg Romanian Deadlift
4 x 8
C3
Lunge Position Lateral Banded Rotations
3 x 10
A1
Cardio
1 x 3:00
A2
Long Jump
@ 20
A3
Spider Walk
2 x 20
A4
Lateral Broad Jump
2 x 10
A5
Inchworm
2 x 20
B
Clean Warm-up Sequence
1 x 5
C1
Hang Power Clean
4 x 3 @ 78 %
C2
Push Jerk
3 x 1
D
1 1/4 Front Squat
4 x 2 @ 78 %
E1
Box Jump
5 x 3
E2
Single Leg Side to Side
5 x 8
E3
Split Jump + 20 yard sprint
5 x 4
F1
Reverse Hyperextension
2 x 20
F2
Lying Knee to Knee Stretch (Hip Internal Rotation)
2 x 20
A
Rest Day
A
Rest Day
