Advanced Athlete Program

Asphodel | Strong, Fast, & Fit AF

Field Sports, Power Sports , Combat Sports
Coach
Cris O'Brien

This is a 12 week athlete program designed for advanced level athletes. Given the intensity and day requirement, the can be done either during your offseason or preseason. If there is too much volume for you, take the day 5's (i.e., Friday) as a rest or active recovery day. Training is 5 days mandatory with 1 optional focused speed and agility day each week. This program follows a Block structure with 3 blocks.

Block A has 3 subphrases, each 2 weeks long using the Triphasic approach.

Block B focuses on power conversion.

Block C is a peaking program using sport-specific time patterns.

This program includes high-intensity plyometrics, including Antagonist Facilitated Shock Training exercises. Prior plyometric experience is required. Athletes should have a minimum of 5 years training before completing this program and be over 18 years old.

Due to the block structure of the program, there is no deload period. Instead, there is a natural peaking as a result of the load variations from block to block.

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Unlock Your Potential
We focus on FULL ATHLETIC DEVELOPMENT. We are going to program for you to unlock your athletic abilities so that you can perform at your best when you need it the most.
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Grit, Not Just Muscles
You are an athlete and therefore, you need to train like one. We will not have you spend countless hours on bodybuilding exercises. Instead, you get to focus on the exercises that will help build you beyond "gym strong."
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Experienced in Coaching Athletes
We have trained athletes from BJJ, rugby, hockey, tennis, football, cricket, to crew rowing. This program is designed to unlock the needs of power-biased athletes (which is almost every athlete).
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We've Been In Your Shoes
Our coaches have previous athletic experience in a wide variety of sports. We know not just the theory, but what it actually takes to perform.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
5-6 Days of ADVANCED strength and conditioning per week.
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos designed by us for you.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell and weights // Pull-up bar // Rings/TRX/Angles 90/etc // Running Area // Medicine Ball // Plyo Box(es) // Resistance Bands // Dumbbells or Kettlebells
Recommended
Sandbag // Cones or markers // Sled
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Sample Week
Week 1 of 12-week program
Sunday
T5 (A1.1)

A1

27 Squat Drill

A2

Hip Adduction Slider

2 x 10 @ 10

A3

Cossack Squat

2 x 10

A4

Front Squat

10, 5, 3 @ 35, 55, 75 %

B1

Front Squat (Eccentric)

4 x 2 @ 82 %

B2

Box Jump

4 x 3

B3

Banded Tibialis Raise

4 x 10

B4

Band Face Pull

4 x 20

C1

Trap Bar Deadlift (w/ Accommodating Resistence)

3 x 2 @ 82 %

C2

GHD Hip Extension

3 x 8

C3

Single Leg Romanian Deadlift (RDL) w/ Slider

3 x 4

C4

Groin Iso Hold

3 x 10

D

Sprint

5 x 8

Monday
T5 (A1.2)

A1

Ski Erg

1 x 2:00

A2

T-Spine Reach

2 x 10

A3

Prayer Stretch

2 x 10

A4

Scapular Pull-up

B1

Bench Press (Bands)

4 x 2 @ 82 %

B2

DB Rear Delt Fly (Reverse Fly)

4 x 8

B3

DB Incline Bench Press

4 x 3

B4

Medicine Ball Rainbow (MB Rainbows)

4 x 6

C1

Shoulder Press

3 x 2 @ 82 %

C2

Bar Muscle Up

3 x 4

C3

Standing Calf Raise

3 x 20

C4

Ab Wheel

3 x 8 @ 4

D

20+20-yard

5 x 3

E1

Barbell Biceps Curl

3 x 10

E2

Tricep Push-Down

3 x 10

Tuesday
T5 (A1.3)

A1

27 Squat Drill

A2

Copenhagen side planks

2 x 10 @ 10

A3

Lateral Skip

2 x 6

A4

Staggered Stance Squat

5, 3, 2 @ 35, 55, 75 %

B1

Back Squat

4 x 1 @ 90 %

B2

Drop Freeze (Box Drop)

4 x 3

B3

90-90 Hip Internal/External Rotation Drill

4 x 10

B4

Banded Tibialis Raise

4 x 10

C1

Good Morning (Hinge)

3 x 1 @ 90 %

C2

GHD Glute Ham Raise

3 x 6

C3

GHD Sit-up

3 x 10

C4

Groin Iso Hold

3 x 10

D

Assault Bike

8 x 10

E

Reverse Hyperextension (Bench)

3 x 15

Wednesday
T5 (A1.4)

A1

Ski Erg

1 x 2:00

A2

T-Spine Reach

2 x 10

A3

Prayer Stretch

2 x 10

A4

Scapular Pull-up

B1

Bench Press

4 x 1 @ 90 %

B2

Seal Row

4 x 8

B3

DB Bench Press (Alternating)

4 x 3

B4

Sledgehammer Strikes

4 x 10

C1

Push Press

3 x 1 @ 90 %

C2

Weighted Pull-up

3 x 5

C3

Seated Calf Raise

3 x 20

C4

Band Face Pull

3 x 12

D1

DB Shrug

3 x 10

D2

Reverse Shrug on Dip Bar

3 x 10

D3

DB Biceps Curls

3 x 10

Thursday
T5 (A1.5)

A1

Cardio

1 x 2:00

A2

Band Hip Adduction Activation

2 x 10

A3

Bottom Up KB Press (Kneeling)

2 x 10

A4

DB Bent Over Row (Single Arm)

2 x 10

B1

Trap Bar Deadlift

4 x 4 @ 75 %

B2

Floor Press

4 x 6 @ 65 %

B3

Barbell Split Squat

4 x 5 @ 75 %

C1

Wall Ball

6 x 18

C2

Ring Muscle Up

Friday
T5 (A1.6) - OPTIONAL

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

Slalom Jump

2 x 10

B1

Rotational Fake Throw

4 x 10

B2

Four Corners

4 x 10

B3

Shuffle (Band Resistance)

4 x 3

B4

Jump Stop Deceleration

4 x 10

C

Ball Drop Drill

4 x 1

D

Ball Drop w/ Athlete Facing Away

3 x 1

E

Shadow/Mirror Drill

3 x 60

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YOUR PERSONAL STRENGTH COACH

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FAQs
Who is this for?
Athletes.
What can I expect?
The programme combines strength, power, SAQ (speed, agility, & quickness), and anaerobic and aerobic conditioning following a tried and true periodised structure.
How can a generalised program work for my sport?
Our programme incorporates sport-specific time domains within the conditioning sections so that you can tailor it to your needs.
Why do we spell words funny?
Because we spell with the British English (sometimes).
Advanced Athlete Program