Aussie ATG Template
This is my most strategic program for ALL-around athleticism, but its application is so unorthodox, I really think you've got to watch
this video I made explains it if you're going to try it.
I'll still do my best here to list the sets and reps and targets, but the video is key to fully understanding it.
{Editor's Note: this program is on the app for anyone who wants to do it. Also, each exercise below is hyperlinked to the form guide!}
Triple Extension
A. Flat Ground Front BB ATG Split Squat w/ Pause: 6-8 sets building up to 3rm - the goal is 100% bodyweight
B. Seated GM, Abs to Bench w/ Pause: 3 sets
Set 1: 10 reps w/ 33% of 3rm in A.
Set 2: 5 reps w/ 66% of 3rm in A.
Set 3: rep to failure with 100% of 3rm in A.
3 x 10 w/ dumbbell equal to weight in plates added to bar for A. and B. - get all 10 reps as clusters if you cannot do 10 straight. No breaks between legs: back and forth 3 x 10.
Triple Flexion
A1. Nordic, flat bench: 3 x 10 - perform as clusters if you cannot do 10 straight. Body as erect and slow as possible on eccentrics.
A2. Low-Cable Pull-in: 3 x 20 w/ 50% bodyweight - perform as clusters if you cannot do 20 straight.
A3. Dumbbell Tibialis Raise: 3 x 20 w/ 12.5% of bodyweight - perform as clusters if you cannot do 20 straight.
Nooks & Crannies
A. Calf Stretch (ideally use slant board) 3 x 90s per side
B. Jefferson Curl 6-8 sets building up to 3rm - the goal is 100% bodyweight wrists below toes
C. Toes to Bar on Stall Bars: 3 x 10 - perform as clusters if you cannot perform 10 straight. Perform eccentrics if you cannot get toes to bar (have partner bring toes to bar and fight down).
D. 90:90 External/Internal Rotation Stretch: 3 minutes per stretch per side
E. Weighted Butterfly 3 x 20: the goal is knees to the floor with as little weight as possible.
F. QL Extension 3 x 10 per side with 25% bodyweight - no breaks between sides. Perform as clusters if necessary.
Upper Body
A1. Weighted Chin 3 x 3 w/ 50% bodyweight: perform as clusters if necessary. If you can't do a rep, perform as eccentrics. Must use the 50%.
A2. Weighted Dip 3 x 3 w/ 50% bodyweight: perform as clusters/eccentrics just like the Chin.
A3. External Rotation 3 x 10 w/ 10kg: perform as clusters/eccentrics if necessary.
Athleticism
Choose as little or as many as desired...
A. Skipping x 100 (50 per leg) - no breaks
B. Hill Sprints 10 x 15-30m
C. Top-Speed Sprints on track or Air Runner 3 x tap-out
D. Power Snatch work up to 1rm with no more than 1/4 knee bend
E. Rhythm Squat 3 x 50: 1 light, 1 med, 1 heavy, ideally at 100%, 150%, 200% bodyweight (go lighter as necessary)
F. Heavy Sled Drive 10 x 10m as heavy as possible
As far as frequency, the most conservative would be to train 5 days, once each workout.
However, the Triple Extension session could be done up to 3x per week!
And the Triple Flexion, Nooks & Crannies, and Upper Body sessions can be done up to 2x per week.
Only the Athleticism stuff should be limited to 1x per week.
So, you can train like a maniac, or you can train conservatively. The recovery and health gained from these sessions are why you can train more often and still be fine. I would base frequency more on how much time you actually have to train and what other activities you have going on. For example, in-season you could perform each session just once, but off-season you could literally perform the maximum I described there:
3x Triple Extension +
2x Triple Flexion +
2x Upper +
1x Athleticism =
8 sessions!
Through each exercise in the app is the best place to send your form, but you can always send me a WhatsApp message when you have personal questions: +1 727 798 8866.
Yours in Gains,
Ben
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