Asphodel | Strong, Fast, & Fit AF
Field Sports, Power SportsNone of use want to peak early. Peaking for your most important competition is often misunderstood, but following a simple protocol between 4 weeks from your major competition can allow for you to peak at the right time. This program is designed to end 1-2 days before most important competition of the year. Note that unless you have been following our protocol or another including a mix of power cleans, squats, deadlifts, plyometrics, and agility work, it might not be advisable to complete this program.
Features4 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
5 x 1 @ 85 %
C2
Weighted Strict Pullup
3 x 12
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
Accelerating High Knees
2 x 20
B4
High Knee Carioca
2 x 20
C
5 Cone Zigzag Drill
D
40 Yard Dash
8 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
A1
Cardio
1 x 2:00
A2
Walking High Kicks
@ 20
A3
Spider Walk
2 x 20
A4
Tuck Jump
2 x 10
A5
Inchworm
2 x 20
B1
Wall Sit Snow Angels (Banded optional)
1 x 15
B2
Crossover Symmetry - Activation
1 x 8
B3
Jump and Reach
2 x 5
C
Back Squat
3 x 2 @ 90 %
D1
Bench Press
3 x 4 @ 84 %
D2
Seal Row
3 x 8
E1
Hex Press
3 x MAX
E2
Alternating DB Hammer Curl
3 x MAX
F
PT- Standing External and Internal Rotation
3 x 20
A
Cardio
1 x 15:00
B
Flexibility/Mobility Routine
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 2 @ 83 %
C2
Push Jerk
3 x 1
D
1 1/4 Front Squat
4 x 2 @ 82 %
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
