Ashman Strength System

Ashman Strength and Nutrition

Strength & Conditioning, Functional Training, Combat Sports
Coach
Jay Ashman

Ashman Strength System is my flagship program and the e-book that sold thousands of copies worldwide.

It is the one template I continually return to when I want to simplify my training and have fun with it.

The adaptability, the balance, and the targeted sessions ensure I am in and out of the gym in less than an hour, and the results show.

Now, you can use the NEW version of A.S.S. as this training shifts into longevity, overall fitness, injury prevention, adaptability, and versatility.

You can use this program three days or four days a week, and the explanation of how to do that will be included in every Sunday's programming notes.

Join along with me and enter the new phase of A.S.S.

$40 / mo
Start My 7-Day Free Trial
Features
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Access to Jay
Be part of the team, hold each other accountable, post videos, talk shit on each other, have FUN!
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Programming 4 days per week
Daily workouts that are accessible and challenging for athletes of any level or background.
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Mindset Work
As part of this program you will have access to my entire work with clients. Mindset videos and all.
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Exercise Videos
Videos to help you with form cues and proper execution.
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Cool AF Teammates
We are all here to be better, let's support each other.
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Delivered through TrainHeroic
Open the app - get the workout - train hard - document your results - profit
Equipment
Required
Barbells, Bench, Squat/Power Rack, Dumbbells
Recommended
Kettlebells, Airdyne // Cable Machine (not needed but helpful)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 3 Lower Body B

A1

Physioball Leg Curl

2 x 15

A2

Monster Walks

B

Reverse Lunges

3 x 5

C

Air Squat

D

Wendler Row/Shrug Row

2 x 15

E

Battle Rope Alternating Waves

Sunday
Week 3 Upper Body B

A1

Foam Roll Thoracic Spine

1 x 1:30

A2

Kneeling Thoracic Rotation

1 x 10

B

Seated DB Power Clean

2 x 12

C

Close Grip Bench Press

3, 2, MAX @ 75, 80, 82.5 %

D

Pull-Up

8 x 4

E

Rolling Tricep extensions

12, 12, MAX

F

Sandbag Zercher Carry

1 x 3:00

Sunday
Week 3 Upper Body A

A1

Prone Scorpion

1 x 10

A2

Foam Roll Thoracic Spine

1 x 1:30

B1

Single Arm KB Press

3 x 6

B2

Single Arm Sled Row

C

Single Arm DB Bench Press

3 x 4

D

Band Tricep Pushdown

E

Rowing

Sunday
Week 3 Lower Body A 

A1

Couch Stretch (Hip Flexors)

1 x 1:00

A2

Dead Bug

1 x 15

B1

DB Deathmarch

3 x 10

B2

Single Arm Ring Row

3 x 6

C1

Standing Single Leg Calf Raise w/ DB

3 x 15

C2

V-Ups

2 x 0:45

D

Barbell Bicep Curl

1 x 2:00

E

Russian KB Swing

Saturday
Ashman Strength System Instructions and Info
Coach
More from Ashman Strength and Nutrition
coach-avatar Jay Ashman

Leader of the A.S.S.

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You made it this far...

Time to do shit, join the team and get some work done.

Start My 7-Day Free Trial
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FAQs
Who is this for?
Anyone who wants to train for the love of it. Strength, hypertrophy, conditioning, etc. There is zero dogma here, just train.
How will the coach and I communicate?
Join the FB group at team.ashmanstrength.com
The Proof
verified-athlete-avatar Rebecca Goldie

Love it!

Verified Athlete

"I’m loving the programming so far! My biggest struggle the last few years was trying to do too much / too complicated and giving up. Knowing it’s 4 days a week, not spending hours at the gym has been great for me."

verified-athlete-avatar Chadwick Kratz

Whew!

Verified Athlete

"Tired, but an awesome week overall. Excited for next!"

Join Your Virtual Gym

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

Ashman Strength System
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Ashman Strength System
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Ashman Strength System
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