ATG Program #1 & 2

The 1st & 2nd programs a kid would learn as they grow up.

ATG Program #1 & 2 I’ve been working on an ATG Program #1 and #2.

This refers to the first and second ATG programs a kid would learn as they grow up.

Program #1 uses exercises that kids seem self-driven to work on, using only sled and bodyweight so parents don’t have to be worried about their kid lifting weights.

Should you be afraid of lifting weights?

NOPE! I really don’t think so.

But why rush lifting weights when you can build a superhuman foundation without them, and then enjoy lifting weights the rest of your life?

Program #2 then uses exercises in order “from the ground up” - which becomes key knowledge for sports and longevity - and adds in the basics of full range of motion weight lifting.

Before my kids finish their schooling, they’ll have great mastery of program #2 and be able to help themselves and others with exercise for the rest of their lives, at any age.

But right now, they’re only 2 and 4 so they’re gradually and naturally working their way through Program #1.

I have a lot of coaching experience in the 6-to-18 range. Around puberty is where it seems most appropriate to start learning #2.

I think I’ll refine this system a lot over the next 10 years, but at least we now have two different levels for youth.

Program #1 is intended to be worked on twice a week, and only as many steps as the kid is interested in.

Program #2 then uses two different workouts, each intended to be done once per week.

Special note:

IF YOUR KID IS IN A SPECIFIC SPORT, I ADVISE 3 DAYS OF SPORT AND 2 DAYS OF ATG - NOT 5 DAYS OF SPORT.

I will repeat this continually for the next decade, but in my coaching experience, players get MORE SKILLED on 3 days than 5. They are mentally fresher, have fewer pains and injuries, and get VASTLY MORE ATHLETIC with this approach.

People tend to believe me only in terms of basketball because that’s my sport, and that’s okay.

This mission will take far more than just me to help millions of kids.

So I’ll tackle helping millions of young basketball players, and maybe you can help in other sports.

For basketball, the following is key awareness:

MJ, Kobe, Lebron, the greatest EVER, didn’t specialize in just basketball growing up!

That is a FEATURE, not a bug!

I often hear attacks from people saying, “But look how skilled Steph Curry is!”

Well, more key awareness:

STEPH’S DAD IS ON RECORD SAYING HE DIDN’T HAVE HIM PLAY BASKETBALL YEAR ROUND AND PULLED HIM OUT OF TRAVEL BASKETBALL DURING PUBERTY.

Imagine growing up in basketball and thinking you have to play basketball nonstop, when your heroes did NOT.

I’m not advising being a slouch! Far from it.

I’m just advising 3 days on your sport, and 2 days cultivating the strength and resilience of your body.

Here are the programs:

ATG Program #1

Same workout twice per week:

1. Forward & Backward Sled 1 x 50 yards each way

2. Pull-up Progression 1 x Exhaustion

3. Slant Squat 1 x 20

4. Full Push-up Progression to Exhaustion

5. L-Sit Progression 1 x 20 seconds

6. Nordic Progression 1 x 5

7. ATG Split Squat Progression 2 x 10 per side

8. Wall Calf Raise 1 x 20

9. Wall Tibialis Raise 1 x 20

10. Slant Toe Touch 1 x 20

11. Couch Stretch 1 x 60 seconds

12. Standing Pancake Pulse 1 x 20

ATG Program #2

Workout 1

1. Forward & Backward Sled 1 x 100 yards each way

2. Wall Tibialis Raise 1 x 20

3. KOT Calf Raise 1 x 20

4. ATG Split Squat 3 x 10

5. Single-Leg ATG Squat Progression 3 x 5

6. Full-Stretch Dumbbell RDL 2 x 15

7. L-Sit 1 x 20 seconds

8. Slant Toe Touch 1 x 20

9. Couch Stretch 1 x 60 seconds

10. Standing Pancake Pulse 1 x 20

11. Band Pull-apart 2 x 20

12. ATG Dumbbell Shoulder Press 2 x 10

Workout 2

1. Forward & Backward Sled 1 x 100 yards each way

2. Wall Tibialis Raise 1 x 20

3. Wall Calf Raise 1 x 20

4. Low & Slow Squat 3 x 10

5. Poliquin Step-up 2 x 20

6. Nordic Progression 2 x 5

7. L-Sit Progression 1 x 20 seconds

8. Slant Toe Touch 1 x 20

9. Couch Stretch 1 x 60 seconds

10. Standing Pancake Pulse 1 x 20

11. Pull-up Progression 2 x Exhaustion

12. Full Push-up Progression 2 x Exhaustion

I’ve covered all these exercises in their own articles, and I’ve written to you now over 100 weeks in a row, so you can count on them to be covered many times again.

The purpose of this article was to update you and give you program lists. Members will find these programs in the new “Youth” category of our ATG Online Coaching app.

Please keep me posted on results with your kids or other young people you coach.

Yours in a Better Future,

Ben

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