ATS 4-Week FREE Plan

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This plan is designed for the intermediate athlete, someone who’s doing 3-5 hrs of conditioning per week and lifting 2-5x per week. If you are doing substantially more volume, you are welcome to add some volume to this plan. If you are doing substantially less volume, you should reduce to the volume your body is used to, run the program once through, then increase volume, and run the program again.

While Atlas Training Solutions designs programs specifically for you and your needs to make you the best version of yourself–highlighting your strengths and growing your weaknesses–this plan, nor any other 4-week plan will build you into a different athlete or make you capable of things you weren’t before. However, we want to create a program that can display common sense and efficient physical training weeks, and/or show you a bit of our training style in case you were on the fence about getting into a plan or coaching! We exist solely to make anyone we do business better at their job, a more well-rounded athlete, and more of an asset to their team or family. We do this using an approach that targets endurance as our planning cornerstone. We appreciate your interest in our plans and hope you enjoy and learn from this program!