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What is Athlete Training Protocol?

ATP athlete is able to choose a template that fits best to their current goals and training regimen. ATP programming is split in three categories in which individuals develop their Strength&Conditioning, Engine or Power&Speed. By choosing from these three with the help of professional coach, athlete will compose their training routine to suit their needs whether it is a competition or just improving fitness and health.

ATP is not just a training template, but 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.

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
Lasse Rantala

References


Winter War 2018 – 9 qualified athletes

Linnas Masters 2017 – 10 qualified athletes

Unbroken 2017 – 9 qualified athletes

Karjalan Kovin 2017 – 5 qualified athletes

Weekly programming

Each program has 5 training days per week. Four days are as per the program you choose and once a week we have a skill day. We have 2 days off, and you can have those as active recovery days or rest days. We train hard and progressively for three weeks and then we have a de-load week. One training cycle lasts 4 weeks.

Video material

ATP produces video material weekly to optimize your training. Weekly update begins our training week and videos on movements which we do assures you are performing the movements correctly.

Training blog

Programming is provided you via WODconnect, which serves also as your training log book. Each workout has a goal, and ATP helps you to achieve it. Scaling options can be seen, when needed.

Example programming



Strength&Conditioning

With this programming you are able to develop your cardiovascular and respiratory endurance and stamina together with strength and power output.
This could be described to resemble traditional Crossfit-training.

Day 1


3 rounds for time:

30 Wallball
15 Hang Power Clean (60/40kg)

Go as fast as possible.
Scale the reps or weight if needed.

Rest 5-10min

***

3 rounds for time:

Run 400m
20 Alternating DB Snatch (30/20kg)

Scale if needed. You can use KB if you don´t have dumbbells.

Rest 5-10min

***

3 rounds for time:

20 GHD Sit-Up
40 DU

Scale if needed:
GHD→ V-Up→Tuck-up, DU→ scale the reps or do 80 single unders.

***

Day 2


30 Burpee MU for time.

Time Cap 10min

Go as fast as possible. Scale if needed (Bar MU, C2B Pull-Up)

***

Find 1RM Squat Clean in 20min

You can do as many lifts as necessary under the 20min timeline.

***

For time

30 Squat Clean @80% of todays best.
This should be heavy and hard. Scale if needed. Go as fast as possible.

***

5 sets, rest 1-2min between sets:

1) 5-10 Strict TTB
2) 8+8 Seated DB Press AHAFA
3) 10 Banded Pull-Apart

Go by feel. Scale if needed. Check the videos.

***

Engine

Choose Engine plan when you want to increase your endurance and aerobic working capacity over longer time domain workouts. These workouts are not designed to be “all-out” if not especially specified, but to develop your ability to keep going on higher-end pace.

Day 1


10 rounds:
Run 400m,
7 C2B,
7 STOH (shoulder to overhead) (50/35kg)

Rest as needed, but each round must be within 10sec window!

Target is to maintain a steady pace. This is not all out effort! Be consistent. Scale the weights and reps if deeded.

***

4 rounds, rest 1–2min between movements:

1) Banded 10sec Core Hold
2) 10-15 Manmakers

Go by the feel. Scale the rounds and reps if needed. Check the videos.

***

Day 2

10 rounds as AMRAPS:

1min ON, 30sec OFF

1) 5 TTB + 8 Burpee
2) 5+5 KB Single Arm Thruster (moderate weight) + 8 Box over Jump

This is an AMRAP. First you do 1min of 1) then rest for 30sec, then 1min of 2), rest for 30sec and continue from 1) where you left off. Keep a steady pace through the whole workout. Total time of workout is 30min. Scale the reps if needed.

***

4 sets:
6+6 Seated DB Press
10 Banded Pull-Apart
Go by the feel, rest as needed.

***

Power&Speed

When following Power&Speed programming, you will develop the different areas of strength, your explosiveness and abilities to produce power. This programming has one to two basic conditioning workouts per week.

Day 1


Cone Drills

6 sets: L- Drill (3 L + 3 R)

5 sets: 3-3-3m Suicide Sprint

This is todays most important part. Aim for maximum speed. Rest as needed between sets. Warm up well. Check the videos.

***

20min EMOM:

1) 1 Power Snatch
2) 3 High Box Jump

Use moderate weights. Be consistent. If your snatch starts to slow down, decrease the load.

***

14min EMOM of your choice

Pick 1-2 movements and go by the feel. You can do odd/even emom as well.

***

Day 2

12min EMOM: 2-position Snatch (above the knee, floor)

3set: 60% of 1rm snatch
3set: 65%
3set: 70%
3set: 75%

First snatch is right above the knee, second from the floor. You can drop and go. Scale the percentages if needed.

***

Front Squat 6x4 AHAFA

As heavy as form allows. Rest as needed. Bar from the rack.

***

4 rounds, rest 1-2min between movements:

1) 6 Bench Press AHAFA
2) 4 Weighted Pull-Up
3) 8+8 Single Leg KB Deadlift
4) 15-25 GHD Sit-Up

Scale if needed. Use AHAFA (as heavy as form allows) weights.

***

Skill day

Second workout of the week is always skill based workout common for all of the three programs. This day gives you the opportunity to target your weaknesses and to work with the mobility and movement together with challenging your body awareness.

Day 1


Work your Gymnastic weakness for 20min.

You can work only for one movement or pick a few. Concentrate on the movement, not volume.

***

3-5 rounds for Quality:

1) 10m Dragon Squat
2) 1-3 Skin the Cat
3) 5+5 Banded Press in Split (alternate legs after 5 reps)
4) 5+5+5 Wall squat
5) 10+10 Single Arm SOTS Press

Scale if needed. Check the videos, move well and rest as needed.

***

Day 2

Work your Gymnastic weakness for 20min.

Info: You can work only for one movement or take couple. Concentrate on the movement, not volume.

***

3-5 rounds for Quality:

1) 10-20 Manmakers
2) 10m Lateral Lunge
3) 30-60sec Active Hang
4) 10m Banded OHWL
5) 360 Hollow Rock

Scale if needed. Check the videos, move well and rest as needed.

***

De-load week

Day 1


3-5 rounds for Quality:

With an empty Barbell:

5 Snatch pull
5 Muscle snatch
5 Behind the neck push press
5 OHS
5 Good morning
5 From good morning into snatch balance
5 Scarecrow snatch
1+1 Slow motion snatch (normal and backwards)

3-5 Rope Climb

20m DB/KB OHWL (10m L + 10m R)

500m Row/400m Run

10+10 Man Makers

10-20 GHD Sit-Up

One round consists of barbell complex, rope climbs, overhead walking lunges, running/rowing, man makers and GHD sit-ups. Don´t set a watch, just go by feel and enjoy the movement. Scale if needed.

***

Day 2

Run/Hike/Bike/Swim/Play/Outdoor Fun

30-120min

Enjoy the nature, play sports or just rest!

***

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