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.

$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?

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

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 (Rocky, Day 7)

Fresh off the press!

For Completion

Monday

Rocky, Day 8

Cardio

1 x 3:00

Broad Jump

2 x 20

Single Arm Overhead Walking Lunge

2 x 20

90-90 Hip Internal/External Rotation Drill

2 x 10

27 Squat Drill

1 x 1

Clean Warm-up Sequence

1 x 1

Power Clean

3 x 5 @ 70 %

Front Squat

10, 10, MAX @ 71 %

Nordic Curl (Modified for starter's)

2 x 10

Reverse Hyperextension (Bench)

2 x 20

Standing Calf Raise

3 x MAX

Banded Tibialis Raise

3 x MAX

Hip Internal External Rotation

2 x 20

Tuesday

Rocky, Day 9

Cardio

1 x 3:00

Leg Swings

2 x 20

Bird Dog

2 x 10

Bottoms Up KB Press

2 x 10

Kneeling T Spine Rotation

2 x 15

Ring Rows

2 x 10

Push-up

2 x 10

Z Press

10, 10, MAX

Chin Up (Strict)

8, 8, MAX

Half Kneeling Straight Chop

4 x 10

Assault Bike

3 x 35

Barbell Drag Curl

3 x MAX @ 55.12 kg

90* Plate Carry

3 x 40

Standing Overhead Tricep Extension

3 x MAX

Crossover Symmetry YTWA

3 x 10

Wednesday

Rocky, Day 10

Jog

1 x 2:00

Carioca

2 x 20

High Knee Carioca

2 x 20

High Knees With Forward Travel

2 x 20

High Knee w/ Butt Kick

2 x 20

Pistons

Fast Claw

4 x 10

200 m repeats

Thursday

Rocky, Day 11

Cardio

1 x 3:00

Broad Jump

2 x 3

Spider Man Stretch

2 x 20

Lateral Skip

2 x 10

Inchworm

2 x 20

27 Squat Drill

1 x 1

Staggered Stance Squat

2 x 6 @ 50 %

Back Squat

10, 10, MAX @ 67 %

Trap Bar Deadlift

4 x 6 @ 67 %

Tea Pot Walking Lunge

4 x 10

Single Leg Romanian Deadlift (RDL)

4 x 8

Four Way Dead Bug

3 x 15

Reverse Hyperextension (Bench)

2 x 20

Nordic Curl

2 x MAX

Hip Adduction Slider

2 x 10

Friday

Rocky, Day 12

Cardio

1 x 3:00

Scapular Push Up

2 x 15

Flying Aeroplane (Flying Hip Airplane)

2 x 10

T-Spine Reach

2 x 10

Crossover Symmetry YTWA

2 x 8

Single Arm Ring Row

2 x 10

Push-up

2 x 10

Floor Press

3 x 10

Meadow's Row

3 x 10

Ski Erg

500, 400, 300, 200, 100

DB Push Press

30, 25, 20, 15, 10

DB Front raise

2 x MAX

DB Rear Delt Fly (Reverse Fly)

2 x 10

Shoulder Adduction Activation

4 x 10

Saturday

Rocky, Day 13

Jog

1 x 2:00

Carioca

2 x 20

High Knee Carioca

2 x 20

High Knees With Forward Travel

2 x 20

High Knee w/ Butt Kick

2 x 20

Pistons

Introduction to Arm Mechanics

Fall-In Sprint

2 x 3

Shuttle Run

6 x 80

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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Strong AF