Asphodel | Strong, Fast, & Fit AF

Field Sports, Power Sports , Football , Rugby, Baseball , Basketball, Handball, Speed, Strength & Conditioning, First Responders, General Fitness, Functional Training, Track & Field, Softball
Coach
Cris O'Brien

An 8-week speed, agility, & quickness program that will train you in acceleration, maximum speed, deceleration, change-of-direction, agility, rapid response, and plyometrics.  Designed for anyone interested in getting faster than you currently are.  We will show you the drills and skills slow enough to understand how they work, teach you the "why" behind our approach, and let you set some new records for yourself in 8 short weeks.  Of course, you will see improved results after repeating the cycle 1-2 times throughout the year!  With purchase, you receive 1 year access to the cycle!

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Required: 7 cones // tennis ball // medicine ball // speed ladder or some kind of marker on the floor to use as a reference point for footwork drills.Suggested: availability of sports field or track // sprinting resistance (band // light sled // or hill available to run up).
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Day 1 - Acceleration Mechanics

A

Welcome to Fast AF!

1 x 1

B1

Shuttle Run

2 x 40

B2

A-Skip

2 x 10

B3

Lateral Skip

2 x 1

B4

Prancing

2 x 10

B5

Galloping

2 x 10

Skill/Tech

C

Arm Mechanics Drill

Go through the videos, beginning with the Intro video. Determine which level you are at and focus on that one. Spend about 5 mins with plenty of rest between sets.

D

Broad Jump

3 x MAX

E1

Foot Poppers

3 x 3

E2

Pistons

3 x 5

E3

Fall-In Sprint

3 x 2

E4

Power Skip

3 x 20

F

20+20-yard

4 x 3

Monday
Day 2 - Plyometrics and Rapid Response

A1

2-Step Lateral Shuffle

2 x 4

A2

Sprint + Shuffle

2 x 20

A3

Stutter Step

2 x 20

A4

Carioca

2 x 20

A5

Leg Swings

2 x 20

B1

Box Jump

3 x 3

B2

Drop Freeze (Box Drop)

3 x 3

B3

Cycled Jumping Lunge (Cycled Jumping Split Squat)

3 x 3

B4

Explosive Side-to-side Push-up

3 x 5

C

Line Drills

Tuesday
Day 3 - Rest

A

Rest Day

Wednesday
Day 4 - Linear Speed

A1

Shuttle Run

2 x 40

A2

A-Skip

2 x 20

A3

B-Skip w/ Hand Target

2 x 20

A4

Skip With Arm Swing

2 x 20

A5

Backward Skip

2 x 20

A6

High Knees With Forward Travel

2 x 20

A7

High Knee w/ Butt Kick

2 x 20

B

Vertical Jump (Countermovement)

3 x MAX

C1

Arm Drill 3: Sprinting Mechanic Drills

3 x 10

C2

Foot Poppers

3 x 4

C3

Ankling

3 x 10

C4

Sprinter's Power Jump

3 x 5

D

Sprint

1 x 40

Thursday
Day 5 - Rest

A

Rest Day

Friday
Day 6 - COD

A1

Sprint + Shuffle

2 x 20

A2

Dynamic Bounce to Lateral Push-Step

2 x 20

A3

Sprint to Backpedal

2 x 20

A4

High Knee Carioca

2 x 20

A5

A-Skip

2 x 10

A6

B-Skip w/ Hand Target

2 x 20

B1

Hip Turn Pop-offs

3 x 5

B2

Shuffle

3 x 10

B3

Crossover Sprint

3 x 10

B4

Decelerations

3 x 10

C

Pro-Agility Drill

D

Sprint to Backpedal

3 x 10

E

Figure 8 Cone Drill

3 x 8

F

4 Cone Drill A

4 x 1

Saturday
Day 7 - Rest

A

Rest Day

Fast AF v1