Asphodel | Strong, Fast, & Fit AF

Power Sports , Field Sports
Coach
Cris O'Brien

In-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.

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Standard gym with barbell & weights // squat rack // pull-up bar and access to dumbbells are required.  Good to have access to a track or field as well // but not necessary.
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
FS Microcycle 42, Day 1

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

Monday
FS Microcycle 42, Day 2

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

Tea Pot Walking Lunge

4 x 10

F2

1-Leg Romanian Deadlift

4 x 8

F3

Med Ball Toe Touch

3 x 15

Tuesday
FS Microcycle 42, Day 3

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

Wednesday
Week 1 Day 4

A

Cardio

1 x 15:00

B

Flexibility/Mobility Routine

C1

Lunge Position Lateral Banded Rotations

3 x 10

C2

1-Leg Romanian Deadlift

4 x 8

C3

4-Way Dead Bug

3 x 1:00

Thursday
FS Microcycle 42, Day 5

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

Friday
Week 1 Day 6

A

Rest Day

Saturday
Week 1 Day 7

A

Rest Day

Go AEP In-season Program