FFSAF

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.

$50 / mo

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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.

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

Access to our world-class coaches

Coaches who will hold you accountable and provide the feedback you need to grow.

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.

Mental Exercises

Structured mental training exercises to cultivate your inner strength.

Exercise Video Guidance

Instructional videos for movement to guide your practice and make execution easy.

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

About this week

Fresh off the press!

For Completion

Monday

RV 8.1

Med Ball Plyo Push Up

3 x 5

Brettzel w/ Rib Grab

3 x 15

Bench Press

4 x 5 @ 83 %

DB Bench Press (Alternating)

Z Press

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

Reverse Shrug on Dip Bar

2 x 20

Contralateral Inverted Plank

Tuesday

RV 8.2

1 1/4 Back Squat

4 x 5 @ 83 %

Split Squat

8, 8, MAX

Single Leg Romanian Deadlift (RDL)

8, 8, MAX

Bottoms Up KB Shoulder Press (2x KB)

8, 8, MAX

Shoulder Adduction Activation

8, 8, MAX

Tricep Push-Down

8, 8, MAX

Reverse Hyperextension (Bench)

8, 8, MAX

Quadruped Row

8, 8, MAX

Ab Wheel

8, 8, MAX

Wednesday

RV 8.3

Med Ball Plyo Push Up

3 x 5

Brettzel w/ Rib Grab

3 x 15

Floor Press

Shoulder Press

Lat Pulldown

Bar Dip

20+20-yard

5 x 4

Thursday

RV 8.4

Romanian Deadlift (RDL)

Sandbag Hold

GHD Good morning

3 x 12

Standing Calf Raise

3 x 15

Lateral Lunge

3 x 10

Friday

RV 8.5

Box Jump

4 x 3

90-90 Hip Internal/External Rotation Drill

4 x 15

Squat of Choice

Rear Foot Elevated Split Squat

4 x 6

Bottoms Up KB Press

3 x 12

Ab Wheel

12, 12, MAX

DB Biceps Curls

12, 12, MAX

Tricep Push-Down

12, 12, MAX

Coach

More from Asphodel | Strong, Fast, & Fit AF

Cris O'Brien

MSc. Applied Exercise Science, CSCS, CSAC, CCFT, CSPS

your personal strength coach

Get the same coaching capabilities of any top-level athlete, but with the convenience to workout when you want.

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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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When you join a team you’re getting more than programming, you’re joining an online community.

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