What is Athlete Training Protocol?
Athlete Training Protocol is a well rounded programming for athletes who want to get better at sport of fitness.
ATP is not just a training template – it encourages athletes to take into consideration all the aspects that affects their performance. To these belong (among others) sufficient amount of sleep, rating the rest and recovery to meet the needs of training, eating to support the performance, reducing unnecessary stress and most importantly being active in everyday life.
We rely on these six key point for success:
- Optimal load – Not too little, not too much. The amount of training is not constant, it needs to be planned around your overall load or other way around.
- Consistency – regular and well-thought training enables improvement. ATP follows systematic week-month-year cycles.
- Quality – Not quantity: details determine the whole. How you do anything is how you do everything.
- Variability – To reach the optimal neurological adaptation (=development) demands varying training
- Fun – If it feels good, you’re more likely to spend your time on it.
- Mind – Open and positive attitude towards getting better helps you to reach your goals.
ATP example programming
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
|
WEIGHTLIFTING 2-position Snatch (above the knee, floor). E90sec x10. 1-3 @RPE 3 4-6 @RPE 3+ 7-8 @RPE 4 9-10 @RPE 4+ |
CONDITIONING* E5MOM x6, alternate between A&B (A+B+A+B+A+B) A: 400m Run 21 KBS 12 Pull-Up B: 500m Row 12 HSPU (deficit) Start a new round every fifth minute and rest the remaining time. Target: hit all intervals with RPE 3-4 (heavy breathing), but not all out. Keep a sustainable pacie with unbroken reps. Tailoring Options: A: 400m + 15 KBS + 6 Pull-Up B: 500m + 12 Push-Up (HR) |
CONDITIONING 9min AMRAP: 4 rounds: 12 TTB 9 DB Front Squat 6 Burpee over DB Remaining time max rep Rope Climb Overall RPE 4-5 Target: 5+ rope climbs. You should have 2min or more to climb. Front Squats and Burpees unbroken. Loadings: Rxd: 22,5/15kg Masters: 17,5/12,5kg |
Rest or active recovery |
CONDITIONING 3 rounds for time: 5 Muscle-Up 10 C&J 15 GHD Sit-UP RPE 5, maximum effort. Target: sub 9min. Loadings: Rxd: 60/40kg Masters: 50/35kg and with 8 C2B Pull-Up Tailoring Options: Muscle-Up→ Jumping MU GHD→ V-Up |
WEIGHTLIFTING A: Clean Complex Power Clean + Hang Squat Clean + Front Squat + Hang Squat Clean. 6 set, Touch and Go, lift every 120sec. 1-2@ RPE 3+ 3-4@ RPE 4 5-6@ RPE 4+ |
Rest or active recovery |
|
**STRENGTH**
Back Squat Wave 7-5-3-5-7
Rest 2-3min between sets. All sets with RPE 4+ (1-2 reps in reserve)
|
**STRENGTH**
Deadlift 3x6
RPE 4 (2-4 reps in reserve). Rest as needed between sets.
|
**GYMNASTIC STRENGTH**
3 rounds, rest as needed between:
1) 5 Deep Ring Dip + 10sec Ring Support
2) 5 Strict C2B or Pull-Up + 10sec Chin over Bar Hold
RPE 4
|
**CONDITIONING**
EMOM x24 (8 rounds)
1) Row 45sec
2) Alternate between A&B
3) rest
A: 6 Hang Squat Clean
B: 6 Push Jerk
Overall RPE 3. Should be able to hold on a short conversation.
Loadings:
@60% of heaviest set of A
|
|||
|
**CONDITIONING**
For time:
45 Thruster
30/22 cal Aribike
RPE 5, maximum effort
Target: sub 4min
Loadings:
Rxd: 40/30kg
Masters: 30/25kg
|
Lasse Rantala
Founder and Head Coach of ATP
I love all sports. My coaching philosophy approaches training and athletic development as a holistic entity. In the 24 hours we have every day, time spent with actual training is just a slight part. What happens outside the gym is equally important and choices we daily make should also support our goals in fitness.
I am a movement guy. The better athlete moves, the better they succeed. ATP will make athletes move efficiently by focusing on the mobility and movement itself.
I coach daily at my gyms. I´ve been coaching athletes from various sports, military and police personnel, firemen, PE teachers but most of my clients are people who want to improve their fitness.
My physiotherapeutic background helps me to understand the movement and what it takes to move well. I want to challenge myself everyday, learn new things and study the latest resources. We are all individual snowflakes and it has to be taken into consideration when executing physical training. This can be seen in ATP when we occasionally program workouts to be done “by the feel”. You reflect your daily conditioning and tailor the workout by load, reps and movements to meet your energy levels.
- Physiotherapist (AMK)
- Further qualification in coaching, Varala Sports Institute
- CrossFit Level 2 Trainer
- Sensotrainer Level 2
- Z-Health Movement and Re-education Specialist
References
2020 Turun Tuomionpäivä - 2 athletes
2020 Winter War - 4 qualified athletes
2019 Linna Masters – 4 qualified athletes
2019 Unbroken - 4 qualified athletes
2019 Karjalan Kovin - 19 qualified athletes
2019 Winter War - 6 qualified athletes
2018 Unbroken - 4 qualified athletes
2018 Karjalan Kovin - 14 qualified athletes
2018 Winter War – 9 qualified athletes
2017 Linna Masters – 10 qualified athletes
2017 Unbroken – 9 qualified athletes
2017 Karjalan Kovin – 5 qualified athletes
Antti Rautio, 49
Test pilot in Finnish Air Force
Husband & dad of 3
CrossFit athlete (CF-L1)
Karjalan Kovin 2018 M45 Champion
One could say that I’ve been a part of ATP since the very beginning. I had a pretty good engine already back then, and fast forward, I’ve pretty much sticked with two of the programmings. When it comes to lifting, there’s always room for improvement, and for that Power&Speed works well. Now that I’ve competed, Strength&Conditioning has really worked for prepping while developing other areas at the same time.”
ATP Flex
Your goal is to get fitter, but having a hard time to fit 5 to 6 workouts to your otherwise hectic week?
We've got you covered.
ATP FLEX is a well rounded programming that helps you to improve your GPP, general physical preparedness. Weekly workouts include strength training, some gymnastics and conditioning pieces in a well-rounded training plan. Not to forget some sweaty sessions as well.
Only 3 workouts a week. 60-75 minutes. Quick and simple, but effective. Warm-ups and cool downs included.
No more choosing between a variety of workouts and which one(s) to leave out in a rush. No more compromises on the weekly dose of effective functional training. Only focused, meaningful training.
Hop along!
Join ATP Flex 24,90€/month
ATP Flex example programming
| Day 1 | Day 2 | Day 3 |
|---|---|---|
|
5min Row/Airbike/Bike/Ski...
Then 2 rounds:
10m Inchworm Walk
3+3 DB Snatch (light load)
3+3 Single Arm Thruster
10 Hollow Rock
|
5min Row/Airbike/Bike/Ski... Then 3 rounds: 9 KB Deadlift 7 KBS 5 Goblet Squat 3 Burpee |
3 rounds:
8 Wallball
6 Ring Row
4 Burpee
Then 6x Down Dog to Cobra
|
|
**WEIGHTLIFTING**
Squat Snatch 7x2, drop and go.
Lift every 60-90sec
Target: find heavy double of the day
|
**STRENGTH**
Back Squat 3x6, with 3-4 reps short. (you could push another 3 or 4 reps)
|
**CONDITIONING**
For time:
1-2-3-4-5-6-7-8-9-10 C&J
After each set:
5 Pull-Up
10 Push-Up
15 Air Squat
Loadings:
Rxd: 60/40kg
Masters: 50/35kg
Target: sub 20min
Tailoring Options:
Decrease the loading and use a rep scheme 3-6-9 for Cindy
|
|
**CONDITIONING**
5 rounds for time:
3 Devils Press
6 DB Front Squat
9 TTB
Target: sub 8min, all sets unbroken.
Loadings:
Rxd: 22,5/15kg
Masters: 17,5/12,5kg
Tailoring Options:
Decrease loading
|
**CONDITIONING**
5 rounds, not for time, rest as needed:
2 Rope Climb
8 DB/KB Single Arm OHS (4+4)
12 GHD Sit-Up
20 cal Row
Target: concentrate moving well. Choose a loading that will support your movement, not your ego.
Tailoring Options:
Rope Climb→ Strict Pull-Ups
DB /KB OHS→ Squat as deed as you can, elevate heels if needed
GHD→ Hollow Rock
Row→ Airbike or 200m Run
|
5min Row/Airbike/Jog with nose breathing only
|
|
5min Row/Airbike/Jog with nose breathing only
|
2+2 Couch Stretch
|
Start training now
Athlete Training Protocol
34.90€ / month
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ATP FLEX NEW!
24,90€ / month
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info@athletetrainingprotocol.com
Lasse Rantalan palvelut:
Fysioterapia 89€/kerta
Yksilövalmennus 119€/kerta
Workshopit 89€/h + 12e/henkilö
Videoanalyysi 39€—> sisältää seurannan toiseen videoon
Affiliate ohjelmointi 299€/kk + alv:
→ salin logistiikan mukaan kustomoitu
→ alkulämmittelyt
→ ohjelmointi, räätälöintivaihtoehdot, tavoitteet
→ ohjeet valmentajille toteutuksesta
Yhteydenotot: lasse@athletetrainingprotocol.com
Fysioterapia 89€/kerta
Yksilövalmennus 119€/kerta
Workshopit 89€/h + 12e/henkilö
Videoanalyysi 39€—> sisältää seurannan toiseen videoon
Affiliate ohjelmointi 299€/kk + alv:
→ salin logistiikan mukaan kustomoitu
→ alkulämmittelyt
→ ohjelmointi, räätälöintivaihtoehdot, tavoitteet
→ ohjeet valmentajille toteutuksesta
Yhteydenotot: lasse@athletetrainingprotocol.com