ATP Works

Milo

Strength & Conditioning, Functional Fitness, Functional Training

Coach

Milo

This is how the everyday athlete needs to train.

We started as Animo Training Programs, where our goal was to simply share sound and proven methodologies with our friends and anyone who was interested in training hard. We all know that training hard work, but too often we try to balance too many variables and it stops being productive.

We start taking days off because our body doesn’t feel right.

We jump from one plan to another or just repeat what we know time and time again.

Progress stalls.

And things stop working.

We are determined to change that.

This is an ongoing year-long plan, meant to take you through the proper stages any high-caliber athlete goes through, regardless of your current level.

Get strong while staying fit, because it can be done.

Become the fittest you’ve ever been, and take some time to enjoy it.

We work on 12-week Macrocycles, focusing on strength, conditioning, and finally display of athletic prowess. Each one of these cycles is divided into 4-week mesocycles, comprised of 3 weeks of loading and one week of deloading.

In the end, all we’ve learned is that hard training is necessary, smart training is imperative, and ATP Works.

$34 / mo

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Training Progressions

No random schemes, and random workouts. We use time tested and proven methods to progressively build you up!

Percentage and RPE Prescription Methods

We know we can't account for all of life's events and that self regulation has a place in training. But % based training is still the preferred and most trusted way of training for weightlifters all around the world. We use a combination of both, most of our early strength progressions will be % based, and as the track moves forward RPE prescriptions will take a more center role.

Fit and Strong

Conditioning is intrinsic to living a healthy life, keeping us in a good mood, and regulating our sleep and recovery! We make sure you can effectively sustain your conditioning even while focusing on strength during the early phases of the program.

Features

Programming 5 days per week

Percentage and RPE-based progression to ensure you can work regardless of your level. 5 days a week with an optional active recovery day.

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Detailed, expert instruction

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

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all in one app!

Equipment

Required

Barbell // Bumper plates // Dumbbells // Sandbags and Med balls // Rower, Fan Bike, or any cardio Machine // Plyo Box // Resistance Bands

Recommended

HR Monitor and HRV Trackers

Sample Week

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

Monday

2022-11-7

Conditioning

General Warm-Up 1

2 Sets, rest 1 min in between 1 min Cardio Machine 10 Glute Band Steps forward & Back 10 Glute Band Squats 10 Scap Push Ups 10/10 Seated External Rotation with Light DB 10 Band Pulls Aparts

Box Jump

3, 2, 1 @ MAX

Back Squat

4 x 8 @ 60, 70, 70, 70 %

DB Step Up

2 x 20

Single Leg Glute Bridge

2 x 20

Weighted Crunch

Bike Erg

1 x 5:00

Parasympathetic Breathing

1 x 5

Tuesday

2022-11-8

Circuit

2 sets, rest as needed in between 1 min Cardio Machine 3/3 Turkish get-ups 10 Bent over Y's 10 Standing T's

DB Farmer's Walk

5 x 100

Single Arm Row

2 x 20

Backward Sled Drag

1 x 5:00

Russian Twist

3 x 15

Wednesday

2022-11-9

Conditioning

Upper body Warm Up, Push

Perform all sets for quality, don't rush. 2 Sets, r 1-2 min Lat stretch 1 min each side, any variation 10-15 Scap Push-Ups 10/10 Half-kneeling single arm DB press, light 5 Inchworms

Bench Press

4 x 8 @ 60, 70, 70, 70 %

DB Chest Fly

2 x 15

Skull Crushers

3 x 6

Banded Tricep Extension

3 x 20

Zone 2 Run

1 x 15:00

Thursday

2022-11-10

Conditioning

Dynamic Squat Warm Up

1 set 15-20 Boot Strappers 20 Steps forward with a glute band 20 Steps backward with a glute band 10/10 side steps with a glute band 15 Air squat with a glute band 30 Feet Lunges, walk back 30 Feet side lunges, walk back 30 Feet Lunges with stretch (bring the hands together and reach as high as you can at the bottom of the lunge, feeling the stretch on your hip flexors and obliques) 30 Feet broad jumps 30 Feet rebound jumps

Circuit

4 Sets, rest as needed 2 min Spin Bike 10 Banded Face Pulls 10/10 Pallof Press 10 Curtsy Lunges

Friday

2022-11-11

Conditioning

General Warm-Up 1

2 Sets, rest 1 min in between 3 min Cardio Machine 10 Glute Band Steps forward & Back 10 Glute Band Squats 10 Scap Push Ups 10/10 Seated External Rotation with Light DB 10 Band Pulls Aparts

OTM Power Clean

4 x 2 @ 70 %

Tempo Deadlift

3 x 8 @ 50 %

Barbell Single Leg Squat

3 x 12

Back Extension

2 x 15

Hanging Knee Raise

3 x 10

Parasympathetic Breathing

1 x 5

Saturday

2022-11-12

Conditioning

Upper Body Warm Up, Pull

Perform all sets for quality, don't rush. 2 Sets, r 1-2 min Lat stretch 1 min each side, any variation 10-15 Scap Pull-Ups 10-15 Face Pulls 10 DB Rows in Push Up Position, light 10-15 Lat Pull Downs, light

Sandbag Shoulder Carry

4 x 100

Chin-Up

3 x MAX

Alternating Crossover DB Hammer Curl

3 x 16

Sled Push

1 x 10:00

Coach