Asphodel | Strong, Fast, & Fit AF
Power Sports , Field Sports, Multi-sport, Functional TrainingThis is a 14-week strength program that goes through both basic and maximum strength phases. There is a blend of power-based exercises (e.g. power clean) as well as traditional strength exercises (e.g. bench press, squats). The goal is that after these 14 weeks, you are strong AF.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Cardio
1 x 2:00
A2
T-Spine Reach
2 x 1:00
A3
Bottom Up KB Press
2 x 8
A4
Band Pull-aparts
2 x 15
B1
A-Skip
3 x 20
B2
Backward Skip
3 x 20
B3
Single Leg Bounds
3 x 20
B4
Shuffle
3 x 20
C1
Shoulder extension, external rotation
2 x 15
C2
Supinated Grip Ring Rows
2 x 10
C3
Push-up
2 x 10
D1
Shoulder Press
4 x 6
D2
Chest-to-bar pull-up
4 x 6
E1
Standing Cable Wood Choppers
3 x 10
E2
Banded Shoulder Internal/External Rotation Drill
3 x 10
F1
Med Ball Toe Touch
3 x 15
F2
Single Leg Romanian Deadlift (RDL) w/ Slider
4 x 8
F3
Tea Pot Walking Lunge
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 4 @ 70 %
D
Back Squat
5, 5, 3, 3, 3 @ 65, 75, 80, 87, MAX %
E
SkiErg
8 x 100
F1
GHD Glute Ham Raise
2 x 10
F2
Reverse Hyperextension
2 x 20
F3
90-90 Hip Internal/External Rotation Drill
2 x 20
A1
Cardio
1 x 3:00
A2
Banded Anterior hip mobilization
2 x 1:00
A3
Banded Posterior Hip Mobilization
2 x 1:00
A4
Banded Ankle Dorsiflexion Mobilization
2 x 1:00
A5
Inchworm
2 x 20
B
Indo Board
4 x 1:00
C
Shuttle Sprint
4 x 80
D1
Flexibility/Mobility Routine
1 x 10:00
D2
Neck Four Ways (Banded)
3 x 6
D3
Neck Side-to-Side (Banded)
3 x 10
A1
Cardio
1 x 2:00
A2
Thoracic Extension on Foam Roller
2 x 1:00
A3
Push-Up
2 x 5
A4
Clapping Push-Up
2 x 3
B1
Bench Press
5, 5, 3, 3, 3, 3 @ 65, 75, 80, 85, 88, MAX %
B2
Seal Row
4 x 8
C
Assault Bike
10 x 0:30
D1
Standing Cable Wood Choppers
3 x 10
D2
PT- Standing External and Internal Rotation
3 x 10
E1
4-Way Dead Bug
3 x 1:00
E2
1-Leg Romanian Deadlift
4 x 8
E3
Lunge Position Lateral Banded Rotations
3 x 10
A1
Cardio
1 x 3:00
A2
Banded Anterior hip mobilization
2 x 1:00
A3
Banded Posterior Hip Mobilization
2 x 1:00
A4
Banded Ankle Dorsiflexion Mobilization
2 x 1:00
A5
Inchworm
2 x 20
B
Running Mechanics
5 x 1:00
C
SkiErg
6 x 2:00
D
Flexibility/Mobility Routine
1 x 10:00
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
C1
MB Chest Pass (Single Arm w/ Partner)
3 x 10
C2
Overhead MB Throw
3 x 10
C3
Med Ball Power Drop
3 x 10
D1
Front Squat
5 x 6 @ 68 %
D2
Romanian Deadlift
5 x 6 @ 68 %
E1
Glute-Ham Raise
2 x 10
E2
Reverse Hyperextension
2 x 20
E3
Lying Knee to Knee Stretch (Hip Internal Rotation)
2 x 20
