Asphodel | Strong, Fast, & Fit AF
Field Sports, Power SportsA 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.
Features6 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
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
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
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
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
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
Med Ball Toe Touch
3 x 15
D2
1-Leg Romanian Deadlift
4 x 8
D3
Tea Pot Walking Lunge
4 x 10
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
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
