Asphodel | Strong, Fast, & Fit AF

Field Sports, Power Sports
Coach
Cris O'Brien

A 4-week program designed to begin building functional, athlete-specific hypertrophy.  Why do we need hypertrophy?  In order to get strong, first we need to get big.  This is designed to serve as a foundation of hypertrophy that will be further developed in our phase 2 program.  Perfect for athletes in the start of off-season training.

Features
6 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Best performed in a well-outfitted gym.  Barbell and weights // squat rack // pull-up bar // and dumbbells are required.
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Rocky (Mc5), 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

Z-Press

3 x 10

C2

Pull-Up

3 x 8

D1

Sandbag Push Press

3 x 30

D2

Heavy Jump Rope

3 x 50

E1

Standing Cable Wood Choppers

4 x 10

E2

Hammer Curl

4 x 10

E3

Tricep Pushdown

4 x 10

E4

PT- Standing External and Internal Rotation

4 x 10

Monday
Rocky (Mc5), Day 2

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

B1

27 Squat Drill

1 x 1

B2

Clean Warm-up Sequence

1 x 1

C

Power Clean

3 x 5 @ 68 %

D

Front Squat

10, 10, MAX @ 69 %

E1

Partner Nordic Hamstring Curl

2 x 8

E2

Reverse Hyperextension

2 x 20

E3

Lying Knee to Knee Stretch (Hip Internal Rotation)

2 x 20

Tuesday
Rocky (Mc5), Day 3

A1

Jog

1 x 2:00

A2

Carioca

2 x 20

A3

High Knee Carioca

2 x 20

A4

High Knees With Forward Travel

2 x 20

A5

Butt Kicks

2 x 20

B

Pistons

4 x 10

C

400 m repeats

Wednesday
Rocky (Mc5), Day 4

A1

Cardio

1 x 3:00

A2

Hamstring Rope Stretch

2 x 15

A3

Walking High Kicks

2 x 20

A4

Spider Walk

2 x 20

B1

Crossover Symmetry - Activation

2 x 8

B2

Ring Rows

2 x 10

B3

Push-Up

2 x 10

C1

Floor Press

3 x 10

C2

Bent Over Row

3 x 10

D1

Plate Front Raise

D2

DB Reverse Fly

E1

Quadruped Row

4 x 10

E2

Hammer Curl

4 x 10

E3

PT- Standing External and Internal Rotation

4 x 10

Thursday
Rocky (Mc5), Day 5

A1

Cardio

1 x 5:00

A2

Hamstring Rope Stretch

1 x 15

A3

Squat Jump

2 x 10

A4

Dynamic Stretch

1 x 1

A5

27 Squat Drill

1 x 1

B

Back Squat

3 x 10 @ 65 %

C

Trap Bar Deadlift

4 x 6 @ 65 %

D1

Tea Pot Walking Lunge

4 x 10

D2

1-Leg Romanian Deadlift

4 x 8

D3

Med Ball Toe Touch

3 x 15

E1

Glute-Ham Raise

2 x 8

E2

Reverse Hyperextension

2 x 20

E3

Lying Knee to Knee Stretch (Hip Internal Rotation)

2 x 20

Friday
Rocky (Mc5), Day 6

A1

Jog

1 x 2:00

A2

Pistons

2 x 10

A3

Carioca

2 x 20

A4

High Knee Carioca

2 x 20

A5

High Knees With Forward Travel

2 x 20

A6

Butt Kicks

2 x 20

B

Shuttle Run

6 x 80

Go AEP Offseason Program: Hypertrophy Phase I