The ATG Standards Program

The ATG Standards Program

The ATG Standards Program This is the culmination of my life's work up to this point. This is the basis upon which worl

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The ATG Standards Program

This is the culmination of my life's work up to this point. This is the basis upon which worldclass abilities can safely be built. In completing this program, you may very well already be world-class for your given sport. The ATG System up to this point has been an attempt at a top-to-bottom system, and it has produced many great results, but I cannot ignore any longer, that to achieve a world record in a given ability, a specialist program could get the job done better. But what always holds me back and leaves a bad taste in my mouth regarding specialist programs, is that I see them fail because they are not built on the proper foundation... THIS program is that foundation. At ATG, our goal is to move you as quickly as possible through this ATG Standards Program, so that we can then most effectively guide you to your ultimate goals. For example, I am currently writing a program SPECIFICALLY for one-foot jumping, which I am confident is better than any such program ever written for that goal.  The number of specialist programs that can be made is not limited: it is infinite. And now that my life's work has resulted in this BASIC program needed for every athlete, I can now re-dedicate my life to helping athletes to world-record performances. So we will be coaching and verifying your accomplishment of each of these abilities, and then creating YOUR unique World-Class Program, with its own Standards which will translate to your unique goals. So start thinking about what YOU want to accomplish, once you reach the standards, because I will be getting my ass to work immediately on the very program you're going to need next! Without further ado, here is the ATG Standards Program, which goes into effect immediately! (Editor's Note: right now I only have the time to LIST the workouts. Now that the ATG Standards program is set, I will also have time to go into TREMENDOUS detail on the methods behind the madness. For today, I have used a language of program-writing which is much faster, since I only had a specific amount of time, but I shot this 5-minute video to explain how to read the workouts, and give you my best starting mindset, to prepare you for Thursday's workout and for the ATG Standards Program in general) Monday A) Plantar Fascia Stretch: 2 minutes B) Tibialis Stretch: 2 minutes C1) Reverse Sled: 3 x 120 meters HEAVY C2) Single-Leg Elevated Pike 3 x 60 seconds per side D1) Poliquin Step Up: 5 x 20 @ 21X1 - being able to do 20 reps with 66% of your bodyweight on your back, on 3-4" box with heel elevated at least to 45-degrees, is the Standard D2) Jefferson Curl: 5 x 10 @ 3330 - being able to do 10 reps with 25% bodyweight, wrists below toes, is the Standard E1) Hanging Leg Raise: 3 x 10 as high as you can @ 20X0 - being able to get your toes to the bar is the Standard

E2) Tibialis Raise: 3 x 20 @ 11X2  F1) 45-degree Incline Dumbbell Press: 4 x 10 @ 22X0 - 33% per hand x 10 is the Standard F2) Face Pull: 4 x 10 @ 2022 - 33% x 10 is the Standard G) 90:90/Pigeon Progression: 1 x 180 per side H) Couch Stretch: 2 x 90 per side Tuesday A) Calf Stretch: 2 minutes per side B1) Sled Push/Pull: 3 x 20 meters each way HEAVY B2) Relaxed Lunge: 3 x 60 seconds per side C1) ATG Split Squat: 5 x 5 per leg @ 33X0 - 25% per hand on flat ground is the Standard C2) Seated Goodmorning: 5 x 10 @ 31X1 - 50% on back with abs to bench, no rounding of lower back, and thighs parallel to floor is the Standard D1) Garhammer Raise: 3 x 10 @ 11X2 - being able to do 10 reps Level 2 Garhammer is the Standard D2) Single-Leg Calf Raise: 3 x 10 @ 11X2 - 25% x 10 is the Standard E1) ATG Dips: 4 x up to 12 @ 22X0 - 12 reps is the Standard E2) External Rotations: 4 x 12 @ 32X0  F) 90:90/Pigeon Progression: 1 x 180 per side G) Butterfly against wall: 2 minutes H) Seated Pancake: 2 minutes Thursday A) Plantar Fascia Stretch: 2 minutes B) Tibialis Stretch: 2 minutes C1) Sled Drive: 3 x 40 meters HEAVY C2) Single-Leg Elevated Pike 3 x 60 seconds per side D1) ATG Squat: 5 x 20 @ 22X1 - 25% x 20 is the Standard D2