Train Like An Athlete

ATP Works

Strength & Conditioning, Functional Fitness, Functional Training
Coach
Milo

ATP works presents it's flagship track, a year long on going periodized training track. We will work in 12 week blocks focusing on strength, endurance, and then overall fitness and potential display. We will use general strength training methods, endurance principles, strongman endurance and the basics of olympic weightlifting to get you strong and ready for anything. This is a complete track designed to be the only program you need. It will contain 5 training days with an optional active recovery day. Try out a free week today!

benefit-image-0
Training Progressions
No random schemes, and random workouts. We use time tested and proven methods to progressively build you up!
benefit-image-1
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.
benefit-image-2
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
feature-icon
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.
feature-icon
Mental Exercises
Structured mental training exercises to cultivate your inner strength
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
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 banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2022-11-7

Conditioning

A

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

B

Box Jump

3, 2, 1 @ MAX

C

Back Squat

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

D

DB Step Up

2 x 20

E

Single Leg Glute Bridge

2 x 20

F

Weighted Crunch

G

Bike Erg

1 x 5:00

H

Parasympathetic Breathing

1 x 5

Tuesday
2022-11-8

Circuit

A

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

B

DB Farmer's Walk

5 x 100

C

Single Arm Row

2 x 20

D

Backward Sled Drag

1 x 5:00

E

Russian Twist

3 x 15

Wednesday
2022-11-9

Conditioning

A

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

B

Bench Press

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

C

DB Chest Fly

2 x 15

D1

Skull Crushers

3 x 6

D2

Banded Tricep Extension

3 x 20

E

Zone 2 Run

1 x 15:00

Thursday
2022-11-10

Conditioning

A

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

B

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

A

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

B

OTM Power Clean

4 x 2 @ 70 %

C

Tempo Deadlift

3 x 8 @ 50 %

D

Barbell Single Leg Squat

3 x 12

E

Back Extension

2 x 15

F

Hanging Knee Raise

3 x 10

G

Parasympathetic Breathing

1 x 5

Saturday
2022-11-12

Conditioning

A

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

B

Sandbag Shoulder Carry

4 x 100

C

Chin-Up

3 x MAX

D

Alternating Crossover DB Hammer Curl

3 x 16

E

Sled Push

1 x 10:00

Coach
coach-avatar Milo

Life long athlete, civil engineer and certified Olympic Weightlifting, and conditioning coach. Former D1 rugby player. Long Term Development Advocate

closer-image-1
closer-image-2
Join us for a year and never look back!

It takes time to develop a base and set on the path to never hit another plateau! Let us help you and give you an insight into a structured program, no random workouts, no random goals. We establish from the get go what the goal of the next block is and we

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

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

Train Like An Athlete
screenshot1
Train Like An Athlete
screenshot2
Train Like An Athlete
screenshot3
Train Like An Athlete