Strong AF

Asphodel | Strong, Fast, & Fit AF

General Fitness, Power Sports , Field Sports
Coach
Cris O'Brien

This is for: Anyone who wants to get strong, athletes in the offseason, or weekend warriors who want to train and look like an athlete.

About: This programme is based on founder Cris O’Brien’s years of experience and education as a post-graduate in Strength and Conditioning, a CSCS, CF-L3, and many, many more. It is a strength-biased programme with 4-5 programmed sessions per week and 1-2 programmed recovery day (i.e. 6 total days of programming). Most sessions will take about 90 minutes to complete.

The programme combines armour building (aka hypertrophy), basic and max strength, power, and anaerobic and aerobic capacity followingsa tried and true periodised structure. To keep things interested, we adjust the focus of each day throughout the year, sometimes even in ways that differ slightly from what is stated in the intro video. In sort, we continue to make this what we believe to be the best strength and conditioning programme out there.

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Want to look like an athlete?
Then you need to train like one. Only we give you just the right amount of DOSE to get it done in 90 minutes or less.
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Full development
You will mix in conditioning and strength work throughout each phase to work on you as an athlete. Rarely do we need to improve only one area of our fitness, so why only train weights?
Features
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Access to our world-class coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 6 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 for movement 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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 // Medicine Ball // Squat Rack // Pull-up Bar // Area for Running // Jump Rope // Dumbbell // Bench
Recommended
Plyo Box // Assault or Concept2 Bike // Sandbag
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
About this week

A

Fresh off the press!

For Completion

Monday
RV 8.1

A1

Med Ball Plyo Push Up

3 x 5

A2

Brettzel w/ Rib Grab

3 x 15

B

Bench Press

4 x 5 @ 83 %

C1

DB Bench Press (Alternating)

C2

Z Press

D

Close Grip Landmine Row (aka Narrow Grip T Bar Row)

E1

Reverse Shrug on Dip Bar

2 x 20

E2

Contralateral Inverted Plank

Tuesday
RV 8.2

A

1 1/4 Back Squat

4 x 5 @ 83 %

B1

Split Squat

8, 8, MAX

B2

Single Leg Romanian Deadlift (RDL)

8, 8, MAX

B3

Bottoms Up KB Shoulder Press (2x KB)

8, 8, MAX

B4

Shoulder Adduction Activation

8, 8, MAX

B5

Tricep Push-Down

8, 8, MAX

B6

Reverse Hyperextension (Bench)

8, 8, MAX

B7

Quadruped Row

8, 8, MAX

B8

Ab Wheel

8, 8, MAX

Wednesday
RV 8.3

A1

Med Ball Plyo Push Up

3 x 5

A2

Brettzel w/ Rib Grab

3 x 15

B1

Floor Press

B2

Shoulder Press

C

Lat Pulldown

D

Bar Dip

E

20+20-yard

5 x 4

Thursday
RV 8.4

A

Romanian Deadlift (RDL)

B1

Sandbag Hold

B2

GHD Good morning

3 x 12

C1

Standing Calf Raise

3 x 15

C2

Lateral Lunge

3 x 10

Friday
RV 8.5

A1

Box Jump

4 x 3

A2

90-90 Hip Internal/External Rotation Drill

4 x 15

B1

Squat of Choice

B2

Rear Foot Elevated Split Squat

4 x 6

C1

Bottoms Up KB Press

3 x 12

C2

Ab Wheel

12, 12, MAX

D1

DB Biceps Curls

12, 12, MAX

D2

Tricep Push-Down

12, 12, MAX

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FAQs
Who is this for?
Anyone who wants to get strong, athletes in the offseason, or weekend warriors who want to train and look like an athlete.
Is this a bodybuilding program?
Not exactly. It's an athletic development program designed for people who want to train like an athlete, without the competitive schedule. The program combines hypertrophy, basic and max strength, power, and anaerobic and aerobic capacity following a tried and true periodised structure.
Why do we spell words funny?
Because we spell with the British English (most of the time).
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Strong AF
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Strong AF
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Strong AF
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