Sport-Specific Conditioning

Asphodel | Strong, Fast, & Fit AF

Field Sports, Power Sports , Strength & Conditioning
Coach
Cris O'Brien

A sports-specific conditioning program using time domains generally accepted to fit within different sport profiles. This program is not designed to be a stand-alone program, but rather fit alongside a strength program and provide an additional conditioning component for athletes who need it! If you're looking at this, you already know that you need more conditioning work. Check out the details below and shoot us an email at aep@asphodel.fit with any questions.

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Conditioning Work Customized For You
Although the program is a generalized program for athletes, we provide time domains within the program to allow for you to customize it for your specific sport (even to the position if you want)!
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Along With Good 'Ol Fashion Grunt Work
To push you to dig deeper. We call this "farmer's strength" as is applies to athletes. It's your ability to keep going, no matter what gets in the way.
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 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Sandbag // Kettlebell or Dumbbell // Cones // Agility Ball // Plyo Box(es) // Resistance Bands // Medicine Ball
Recommended
Sledgehammer // Small D-Ball // BFS Dot System
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Sample Week
Week 1 of 5-week program
Sunday
Linear Speed

A1

A-Skip

2 x 20

A2

B-Skip

2 x 20

A3

High Knee Carioca

2 x 20

A4

Inchworm

2 x 10

A5

Tuck Jump

2 x 10

A6

Stiff Leg Shuttle Run

2 x 20

B

Belly Sprint

4 x 1 @ 10

C

Flying 20s

5 x 1

D

20+20-yard

Monday
COD

A1

Cardio

2 x 2:00

A2

Couch Stretch (Hip Flexors)

2 x 30

A3

Walking High Kicks

2 x 10

A4

Inchworm

2 x 10

A5

Tuck Jump

2 x 10

B

Shuffle

4 x 20

C

Hip Turn Pop-offs

4 x 5

D

V Drill

Tuesday
Active Recovery

A

Cardio

1 x 15:00

Wednesday
Grunt Work

A1

A-Skip

2 x 20

A2

B-Skip

2 x 20

A3

High Knee Carioca

2 x 20

A4

Inchworm

2 x 10

A5

Tuck Jump

2 x 10

A6

Stiff Leg Shuttle Run

2 x 20

B

Line Drills

C1

Sandbag Toss

4 x 50

C2

Explosive Side-to-side Push-up

3 x 10

Thursday
Rest Day

A

Rest Day

For Completion

Friday
Plyo and Smack Your Face

A1

Cardio

2 x 2:00

A2

Couch Stretch (Hip Flexors)

2 x 30

A3

Walking High Kicks

2 x 10

A4

Inchworm

2 x 10

A5

Tuck Jump

2 x 10

B

Banded Hip Turns

4 x 5

C1

Drop Freeze (Box Drop)

5 x 3

C2

Box Jump

5 x 5

D1

Medicine Ball Rainbow (MB Rainbows)

5 x 8

D2

Depth Plyo Push-Up

5 x 6

E1

Explosive Side-to-side Push-up

5 x 5

E2

Split Jump

5 x 5

F

Assault Bike

Saturday
Rest Day

A

Rest Day

For Completion

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you already know if you need this

This simple, yet effective program can give you the extra conditioning you need to stay ahead.

Get Sport-Specific Conditioning
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FAQs
Who is this for?
Athletes or anyone with a strength program who needs some conditioning as well.
How do you make a generalized program customized?
For athletes, the conditioning time domains are those generally accepted to work well for your sport. For non-athletes, we recommend using one of the metrics in the middle.
How hard is the conditioning?
Some people confuse sport conditioning with the sweat from CrossFit or endurance exercise. This is designed to work those who need to move FAST and provide the rest necessary to do it again, and again, and again.
Do you have other conditioning programs?
We have training cycles designed to fit within your specific athletic calendar, as well as our 4 core monthly programs (Going Ape, Swoller City, Base Camp, and Fitness Competitor). If you are interested in a more CrossFit-style program, check out our monthly Fitness Competitor programming.
Sport-Specific Conditioning