Asphodel | Strong, Fast, & Fit AF
Field Sports, Power SportsAn 8-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 second step in our hypertrophy training during the off-season, built on the foundation from hypertrophy phase I. These gains will be further developed in our strength cycle 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 5:00
A2
Scap Push-Up
2 x 15
A3
Bottom Up KB Press
2 x 10
A4
Band Pull-Apart
2 x 15
B1
Thoracic Spine Mobility - Lax Ball
2 x 0:30
B2
Pull-Up
2 x 5
C1
Incline DB Bench Press
3 x 8
C2
Towel Pull-Up
9, 9, MAX
D1
DB Snatch
3 x 10 @ 52.91 kg
D2
Jump Rope
3 x 100
E1
EZ Bar Curl
4 x 10
E2
DB Overhead Tricep Extension
4 x MAX
F
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
4 x 4 @ 50, 58, 63, 68 %
D
Front Squat
3 x 8 @ 72, 73, 74 %
E1
Step-Up DB Curl With Overhead Press
3 x 10
E2
Reverse Hyperextension
2 x 20
F
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
200 m repeats
A1
Cardio
1 x 3:00
A2
Bear Crawl
2 x 20
B1
Thoracic Extension on Foam Roller
2 x 0:45
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
Decline DB Bench Press
8, 8, MAX
D2
DB Front Raise
3 x 8
D3
DB Lateral Raise
3 x 8
D4
DB Reverse Fly
3 x 8
E1
4-Way/ Manual Neck
1 x 8
E2
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
B
27 Squat Drill
1 x 1
C
Back Squat
3 x 10 @ 65, 67, 70 %
D
Trap Bar Deadlift
4 x 6 @ 70 %
E1
Reverse Hyperextension
2 x 20
E2
Glute-Ham Raise
3 x 8
F
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
Sprint to Backpedal
6 x 80
