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?
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Supportive Coaching
You’re not just getting access to a program. Being part of us gives you complete access to our amazing coaching staff and 1:1 talks with your dedicated program coach.
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 (Rocky, Day 7)

A

Fresh off the press!

For Completion

Monday
Rocky, Day 8

A1

Cardio

1 x 3:00

A2

Broad Jump

2 x 20

A3

Single Arm Overhead Walking Lunge

2 x 20

A4

90-90 Hip Internal/External Rotation Drill

2 x 10

B1

27 Squat Drill

1 x 1

B2

Clean Warm-up Sequence

1 x 1

C

Power Clean

3 x 5 @ 70 %

D

Front Squat

10, 10, MAX @ 71 %

E1

Nordic Curl (Modified for starter's)

2 x 10

E2

Reverse Hyperextension (Bench)

2 x 20

F1

Standing Calf Raise

3 x MAX

F2

Banded Tibialis Raise

3 x MAX

G

Hip Internal External Rotation

2 x 20

Tuesday
Rocky, Day 9

A1

Cardio

1 x 3:00

A2

Leg Swings

2 x 20

A3

Bird Dog

2 x 10

A4

Bottoms Up KB Press

2 x 10

B1

Kneeling T Spine Rotation

2 x 15

B2

Ring Rows

2 x 10

B3

Push-up

2 x 10

C1

Z Press

10, 10, MAX

C2

Chin Up (Strict)

8, 8, MAX

D

Half Kneeling Straight Chop

4 x 10

E

Assault Bike

3 x 35

F1

Barbell Drag Curl

3 x MAX @ 55.12 kg

F2

90* Plate Carry

3 x 40

F3

Standing Overhead Tricep Extension

3 x MAX

G

Crossover Symmetry YTWA

3 x 10

Wednesday
Rocky, Day 10

A1

Jog

1 x 2:00

A2

Carioca

2 x 20

A3

High Knee Carioca

2 x 20

A4

High Knees With Forward Travel

2 x 20

A5

High Knee w/ Butt Kick

2 x 20

B1

Pistons

B2

Fast Claw

4 x 10

C

200 m repeats

Thursday
Rocky, Day 11

A1

Cardio

1 x 3:00

A2

Broad Jump

2 x 3

A3

Spider Man Stretch

2 x 20

A4

Lateral Skip

2 x 10

A5

Inchworm

2 x 20

B1

27 Squat Drill

1 x 1

B2

Staggered Stance Squat

2 x 6 @ 50 %

C

Back Squat

10, 10, MAX @ 67 %

D

Trap Bar Deadlift

4 x 6 @ 67 %

E1

Tea Pot Walking Lunge

4 x 10

E2

Single Leg Romanian Deadlift (RDL)

4 x 8

E3

Four Way Dead Bug

3 x 15

F1

Reverse Hyperextension (Bench)

2 x 20

F2

Nordic Curl

2 x MAX

F3

Hip Adduction Slider

2 x 10

Friday
Rocky, Day 12

A1

Cardio

1 x 3:00

A2

Scapular Push Up

2 x 15

A3

Flying Aeroplane (Flying Hip Airplane)

2 x 10

A4

T-Spine Reach

2 x 10

B1

Crossover Symmetry YTWA

2 x 8

B2

Single Arm Ring Row

2 x 10

B3

Push-up

2 x 10

C1

Floor Press

3 x 10

C2

Meadow's Row

3 x 10

D1

Ski Erg

500, 400, 300, 200, 100

D2

DB Push Press

30, 25, 20, 15, 10

E1

DB Front raise

2 x MAX

E2

DB Rear Delt Fly (Reverse Fly)

2 x 10

F

Shoulder Adduction Activation

4 x 10

Saturday
Rocky, Day 13

A1

Jog

1 x 2:00

A2

Carioca

2 x 20

A3

High Knee Carioca

2 x 20

A4

High Knees With Forward Travel

2 x 20

A5

High Knee w/ Butt Kick

2 x 20

B1

Pistons

B2

Introduction to Arm Mechanics

B3

Fall-In Sprint

2 x 3

C

Shuttle Run

6 x 80

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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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