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All posts by atpadmin

Workout – May 25, 2018

Posted by atpadmin on May 28, 2018

Posted in: Blog. Tagged: atp athletics, barbell row, calgary, dips, diy reverse hyper, Fat Loss, Fitness, motvation, muscle, online coaching, personal training, prone barbell row, reverse hyper, row, saville athletics, Steve Saville, Strength, strict dip, Strong, training, yyc. Leave a Comment

Workout – Thursday May 25th, 2018 – Today some prone barbell row and dip, with 100 reverse hyper’s to finish it off.

Weight – 194.25 lbs

Stress: 6/10 – Sleep: 8/10 – Nutrition: 6/10 – Energy: 7/10 – H2O: 9/10

Warm Up

– FST Great 8
– Rocking Calf Mobility
– Side Lying Shoulder Extension

A1 – Side Shuffle 5 Sets x 30s
(Rest 30s then do a set of A2)
A2 – Knee Hover Birddog 5 Sets x 30s
(Rest 30s then do a set of A1)

C1 – Prone Barbell Row
Warm Up:
1 Set x 5 @ 115lbs,
1 Set x 5 @ 115lbs
1 Set x 3 @ 135lbs
1 Set x 2 @ 185lbs (Rest as needed)

Working Sets:
4 Sets x 5-7 @ 135lbs (90s)

C2 – Dips
Warm Up:
1 Set x 5 @ bodyweight (bw),
1 Set x 5 @ bw + 15lbs
1 Set x 3 @ bw + 25lbs
1 Set x 2 @ bw + 45lbs (Rest as needed)

Working Sets:
4 Sets x 5-7 @ bw + 15lbs (90s)

E – Reverse Hyper’s x 100 reps
(Rest as needed to complete)

Workout – May 24, 2018

Posted by atpadmin on May 24, 2018

Posted in: Blog. Tagged: Airdyne, deadlift, Fat Loss, Fitness, handstand, Healthy, motvation, muscle, nutrition, online coaching, planning ahead, press, saville athletics, Steve Saville, Strength, Strong, training, trap bar, workout, yyc. Leave a Comment

Workout – Thursday May 17th, 2018 – Some more handstand on and off 1.5 inch platform practice. Feels like it is coming along, it will be time to increase the step height soon. Then did some speed work with the trap bar deadlift and dumbbell shoulder press.

Weight – 191.2 lbs

Stress: 6/10 – Sleep: 8/10 – Nutrition: 9/10 – Energy: 7/10 – H2O: 8/10

Warm Up

– FST Great 8
– Rocking Calf Mobility
– Side Lying Shoulder Extension

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Airdyne 1 Set x 60s after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins)
1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins)
1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 – Trap Bar Deadlift 8 Sets x 8-12 @ 11X1
(Rest 30s then do a set of D2)
E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1
(Rest 30s then do a set of D3)
E3 – Side Plank Hip Raise 8 Sets x 4-8 per side
(Rest 30s after 2nd side then do a set of D1)

Workout – May 17, 2018

Posted by atpadmin on May 17, 2018

Posted in: Blog. Tagged: box jump, deadlift, dumbbell press, fitbot, Fitness, fst, handstand, motvation, muscle, online coaching, personal training, program design, remote program design, saville athletics, Steve Saville, Strength, Strong, training, trap bar, workout, yyc. Leave a Comment

Workout – Thursday May 17th, 2018 – Practised some FST warm ups. Continued work on my handstand on and off 1.5 inch platform. Then did some speed work with the trap bar deadlift and dumbbell shoulder press.

Weight – 190.0 lbs

Stress: 6/10 – Sleep: 8/10 – Nutrition: 9/10 – Energy: 7/10 – H2O: 9/10

Warm Up

– FST Great 8
– Side Lying Shoulder Extension 1 Set x 8-12 per arm
– Low Pulley King Deadlift 2 Sets x 3-5 per leg

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Box Jump 1 Set x 10 @ 24 inch after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins)
1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins)
1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

Workout – July 24, 2017

Posted by atpadmin on July 26, 2017

Posted in: Blog. Tagged: atp athletics, calgary, Dumbbell Row, Fat Loss, Front Squat, HRV, landmine cross body raise, landmine press, online coaching, personal training, poliquin step up, reverse tricep extension, row, saville athletics, side dumbbell raise, side lateral raise, Steve Saville, Strength, Strong, training, tricep, workout, yyc. Leave a Comment

Workout – Monday July 24th, 2017 – Different looks. Continued work on front squat with a focus on staying tight and tall in and out of the bottom. Some different angle pressing, shoulder, and tricep work.

Weight – 192.25lbs HRV – 8 Sympathetic

Stress: 6/10 – Sleep: 9/10 – Nutrition: 7/10 – Energy: 7/10 – H2O: 9/10

Warm Up

– Row x 1000m
– Wall Ankle Mobility x 20 per leg
– X-Band Walk x 10 steps per direction twice
– Underhand Band External Rotations x 10
– Band Pull Aparts x 10
– Band Overhead Pull Apart Fly x 10

A – Poliquin Step Up 2 Sets x 20 per leg
(Rest 60s after 2nd leg)

B – Front Squat 10 Sets x 2 @ 4211
(Rest 60s b/w sets)

C – Single Arm Split Stance Landmine Press 3 Sets x 8-10 per am @ 3111
(Rest 60s b/w arms)

D1 – Single Arm Landmine Cross Body Raise 3 Sets x 8-10 per arm @ 3111
(Rest 10s then do a set of D2)
D2 – Side Arm Side Dumbbell Raise 3 Sets x 8-10 per arm @ 2111
(Rest 10s then do a set of D3)
D3 – Single Reverse Pulley Tricep Extension 3 Sets x 7-9 @ 3111
(Rest 60s then do a set D1 with the opposite arm)

Workout – Monday June 19th, 2017

Posted by atpadmin on June 20, 2017

Posted in: Blog. Tagged: atp athletics, calgary, dumbbell, external rotations, Fitness, Front Squat, HRV, incline press, low incline press, motvation, muscle, online coaching, pec, personal training, row, rowing, saville athletics, side lateral raise, squat, Steve Saville, Strength, thumb up side lateral raise, training, tricep, workout. Leave a Comment

Workout – Monday June 19th, 2017 – Today was a day to get after it. Started with some low step ups to kind of reset and get the right things firing, on to front squats from there, the goal a nice slow negative, with a good pause at the bottom, wanted to work on being stronger at the bottom and coming out. Then some low incline dumbbell press paired with a thumb up side lateral raise, really liking the thumb up version. To finish off some side lying external rotator work and some incline tricep work as active rest for the rotator cuff work.

Weight – 196.25lbs HRV – 2 Parasympathetic

Stress: 5/10 – Sleep: 7/10 – Nutrition: 7/10 – Energy: 7/10 – H2O: 8/10

A – Row 15s On / 15s Off x 5mins. Record Calories.

B – Front Squat

build to a tough but manageable 1 rep in 10mins or less
4 Sets x 3 @ 5311

(Rest 2-3mins b/w sets)

C1 – Low Incline Dumbbell Bench Press 4 Sets x 6-8 @ 3011
(Rest 10s then do a set of C2)
C2 – Thumb Up Side Dumbbell Raise 4 Sets x 8-10 @ 3012
(Rest 2:30mins then do a set of C1)

D1 – Side Lying External Rotations 3 Sets x 6-8 @ 4111
(Rest is doing a set of D2)
D2 – Single Arm High Incline Tricep Extension 3 Sets x 8-10 @ 4110
(Rest is doing a set of D1)

Workout – Tuesday May 9th, 2017

Posted by atpadmin on May 11, 2017

Posted in: Blog. Tagged: atp athletics, calgary, Chin Ups, Fat Loss, good morning, HRV, low bar, motvation, muscle, online coaching, personal training, saville athletics, Steve Saville, training, workout, yyc. Leave a Comment

Workout – Tuesday May 9th, 2017 – Today worked on some low bar good mornings, right side still feels a bit weaker, but really coming along. Next some 2×4 chin ups, right side here also feels a bit weaker, but really starting to get control over that right shoulder blade. Followed that up with some 2×4 row and some arm flexor work.

Weight – 186.25lbs HRV – 7 Sympathetic

Stress: 5/10 – Sleep: 9/10 – Nutrition: 9/10 – Energy: 7/10 – H2O: 9/10

A – Ladder Work x 10mins

B – Wide Leg Low Bar Good Morning 4 Sets x 8-10 @ 4111 + 1 Set x 20 Touch Jacks
(Rest 2mins b/w sets)

C – 2×4 Chin Ups 4 Sets x AMRAP
(Rest 2mins b/w sets)

D – 2×4 Pulley Row 3 Sets x 8-12 @ 4012 + 1 AMRAP @ 50%
(Rest 2mins b/w sets)

E – Single Arm Preacher Curl 3 Sets x 6-8 @ 4011
(Rest 45s b/w arms)

Workout Tuesday April 18th, 2017

Posted by atpadmin on April 26, 2017

Posted in: Blog. Tagged: atp athletics, calgary, dropset, external rotation, HRV, motvation, online coaching, personal training, Rear Leg Elevated Split Squat, saville athletics, Side Shuffle, Spit squat, Split Squat, Steve Saville, Strength, tate press, training, tricep, workout, yyc. Leave a Comment

Workout Tuesday April 18th, 2017 – Today went back to old faithful. The Split Squat, and as usual it left a mark. It really is one of those amazing exercises you kinda dread doing, but also kinda look forward to. One of those exercises that can feel right away and feel like you accomplished something after doing. The day started with a side shuffle warm up working on better lateral motion, Split Squat, then some heavier dips and weighted push ups, strict rotator cuff work and some tricep tate press at the end.

Weight – 189.25lbs HRV – 9 Sympathetic

Stress: 5/10 – Sleep: 8/10 – Nutrition: 7/10 – Energy: 8/10 – H2O: 8/10

A – Side Shuffle 3 Sets x 60s
(Rest 60s b/w sets)

B – Rear Leg Elevated Split Squat 5 Sets x 5 per leg @ 3011 + 1 AMRAP per leg @ 50%
(Rest 30s b/w legs)

C – Weighted Dips 5 Sets x 2-3 @ 4110 + 1 AMRAP Weighted Push Up
(Rest 90s b/w sets)

D – Wall Barbell 90/90 External Rotations 3 Sets x 8-12 @ 3121
(Rest 90s b/w sets)

E – Db Flat Bench Tate Press 3 Sets x 8-12 @ 4111
(Rest 90s b/w sets)

Episode 85 – Interview With The Doctors

Posted by atpadmin on April 25, 2017

Posted in: Blog. Tagged: 2 strong guys, christine perkins, detox, doctors, Erik Hogan, erin carter, Fitness, health, Healthy, podcast, pure and simple nourishment, saville athletics, Steve Saville, Strength, synergia, toxic, toxin. Leave a Comment

2 Strong Guys Podcast – Episode 85 – Interview with the Doctors

We were lucky to have both Dr. Erin Carter from Pure and Simple Nourishment and Dr. Christine Perkins currently working out of Synergia Family Health Centre.

Topics:
– detox, is it a thing? Toxin is a buzz word but what exactly is a Toxin?
– Sauna, sweating, cleanses and more.
– What you put on your skin ends up in your body
– Safe, chemical free beauty products
And more.

Workout Monday April 10th, 2017

Posted by atpadmin on April 19, 2017

Posted in: Blog. Tagged: atp athletics, calgary, Chin Ups, Fat Loss, Fitness, good morning, motvation, muscle, online coaching, personal training, saville athletics, seated good morning, Steve Saville, Strength, Strong, training, workout, yyc. Leave a Comment

Workout Monday April 10th, 2017 – Today started with the seated good morning, big stretch, really allows you to feel differences in tension. Something that definitely needs more work. Followed by wide grip underhand chin ups, wide grip underhand seated cable row, and hammer curls.

Weight – 183.25lbs HRV – 9 Sympathetic

Stress: 4/10 – Sleep: 9/10 – Nutrition: 8/10 – Energy: 8/10 – H2O: 8/10

A – Ladder x 5mins.

B – Seated Good Mornings 3 Sets x 8-12 @ 4110 + 1 AMRAP Prisoner Jump Good Morning
(Rest 2mins b/w sets)

C – Wide Grip Underhand Chin Up 5 Sets x 3-5 @ 3111 + 1 AMRAP Close Underhand
(Rest 60s b/w sets)

D – Wide Grip Underhand Cable Row 3 Sets x 10-12 @ 4012 + 1 AMRAP @ 50%
(90s b/w sets)

E – Db Hammer Curl 5 Sets x 5 @ 3011 + 1 AMRAP @ 50%
(Rest 60s b/w sets)

Workout Thursday April 6, 2017

Posted by atpadmin on April 12, 2017

Posted in: Blog. Tagged: 2 strong guys, atp athletics, Bench Press, calgary, double under, Fat Loss, hack squat, handstand, handstand step up, kettlebell, online coaching, personal training, saville athletics, Steve Saville, Strength, Strong, training, trap bar, workout, yyc. Leave a Comment

Workout Thursday April 6, 2017 – Today finally hit my handstand goal of 2 minutes of free handstand in 4 sets or less, so this week moving on to small steps up and down. The goal to get up controlled, support and get back down 10 times, moving up to the next height when I can do 10 times in 1 set. Secondly

Weight – 181.5lbs HRV – 6 Parasympathetic

Stress: 5/10 – Sleep: 8/10 – Nutrition: 9/10 – Energy: 8/10 – H2O: 9/10

A – Double Under’s 10 Sets x 15 UNBROKEN. Record Time.

B – Trap Bar Hack Squat 3 Sets x 8-12 @ 4110 + 1 AMRAP Jump Squat
(Rest 2mins b/w sets)

C – Handstand Step Ups x 10 Up and Down on 1.5inch, in the least number of sets possible.
(Rest 90s b/w sets)

D1 – Incline Pulley Bench Press 3 Sets x 10-15 @ 2011
*pause at top is tension on, not locked out
(Rest 10s the proceed to D2

D2 – Incline Thumb Up Rear Delt Fly 3 Sets x 10-15 @ 2011
(Rest 10s then proceed to D3)

D3 – Ab Sling Toes To Bar 3 Sets x AMRAP @ 4111
(Rest 30s then go back to D1)

Review

Mary Lee Keith AKA

"I began training with Steve in October, 2006. At that time I was stuck in a weightlifting routine and was looking to challenge myself, both physically and mentally. Since then, I have achieved constant success, becoming proficient at crossfit and olympic lifting, two things I had never attempted previously.

Steve has been completely committed to my success from the start. He is always well prepared and continues to challenge me with every workout. I have never worked harder in my life!

We also discuss and monitor nutrition and lifestyle issues (ie stress), two important components to any training regime.

I trust Steve's coaching 100% and am grateful to him for developing me into an athlete. I now have a new motto - "I will".

Thanks Steve."

Review

Erik Hogan

Steve’s approach to program design is grounded in current exercise physiology and nutrition research, and provides extensive variations that are challenging and thoughtful approaches to athletic development. He is methodical and calculated in his approaches, and pays very close attention to details, but also allows wiggle room for the trainee to experiment and decide their own direction of training. Steve not only recognizes the demands of the programs, but also the demands of life; he helps his clients navigate through stresses and obstacles of life that can distract from fitness goals. Personally, I find that Steve appreciates his clients as individuals; he has supported me and helped me surpass my goals and abilities, patiently, for the past 3 years. I would recommend anybody who desires to see improvements in performance, body composition, and over all well being, to such a knowledgeable advocate for fitness and athletic development.

Review

Jay Beagle

"I started training with Steve in the summer of 2009. Being a professional athlete, and only having a limited time to train in the off season, I needed to get the most out of every work out. Steve customized a work-out schedule to fit my needs and maximize my gains. I’ve never been in better shape than I was while following his work out plan. I’ve had trainers in the past, but no one pushed me as hard, or was more dedicated to my success. I came into this hockey season being stronger, faster, and more prepared than I have ever been before. Steve is the best trainer I’ve ever had and although every work out was a challenge it was also a lot of fun."
- Jay Beagle (Washington Capitals)

Review

Jeffrey Wallace

Steve is a highly skilled and experienced fitness coach and mentor. He knows when to encourage and when someone needs more recovery. It’s a joy and a pleasure working with Steve due to his humour and positive outlook on life - he also practices what he preaches. He’s a major part of helping me stay active and younger than my actual years.

Review

Nathalie B

"No pain! I had been suffering from chronic back pain due to a car accident for years. After 8 months of working with Steve I've been pain free and I've never felt better. With the pain gone, and Steve's inspiration, support and motivation, I am excited to take my training to a whole new level, something that I never could have imagined."

Review

Tristan M

I wanted to tell you how happy I have been with you as a personal trainer. The results speak for themselves... And I like to think I have some part in that haha; but I hope you get told what a great job you do in the important things like how you communicate. You're always positive... And that goes a long way. I had kind of a, let's say, less than pleasant experience this week with a trainer at a globo-gym... I was working out on your program, and he decided he wanted to give me some pointers... You know me... I will take tips where I can get them so I appreciated the input. While his information was obviously accurate and helpful, how he delivered it, I found rather abrasive. It really kinda threw off what was starting to be a great rhythm in a work out. Long story short, I really do appreciate your work, because while there are many ways to do what you do, I feel your training really is a significant cut above the average. Thanks.

Review

Nick C

Over the years I have trained with some of the big names within the industry, Steve stands out for a numbers of reasons. He offers a bespoke service everything is made to measure, a comprehensive assessment of your current fitness level with constant monitoring as you progress, and a complete breakdown of diet and full life assessment for example energy levels, sleep quality etc. Steve has a genuine interest in what make you tick and what your goals are. Encourages feedback although some of my feedback isn't exactly PC he still encourages it nevertheless! One of Steve strengths is to communicate in layman’s terms, instead of leaving you scratching your head about macros and micros it’s eat this and eat that, the same can be said about the exercise prescription always clearly explained and demonstrated and takes all the time that you need to get the movement. When asked why I’m I doing this, a full and concise reason of why that is in your program. Steve constantly strives to educate and keep up to date within the fitness community, taking what works and leaving the fads to themselves, and in turn passes this information on to you. He takes the extra step in every step that he takes with you, to get you to reach your Absolute Training Potential.

Review

Jeff S

‘Uncle Jeff is ripped’, ‘nice arms’, whatever it is you’re doing, keep it up’, ‘it looks like he really takes care of himself.’ It’s pretty awesome to hear these kinds of things, especially in your mid 50’s! These are the natural consequences of following Steve’s programs, advice, guidance, and coaching.

Steve has had a tremendous influence on my wellbeing. I tried things on my own but struggling making gains, being consistent and keeping motivated. I didn’t think a personal trainer was for the average guy like me. I now realize why I had not made any gains, why I kept backsliding, and why I lacked consistency. I didn’t know what I was doing!

Steve makes the workouts fun and challenging. I look forward to my next meeting like a kid on Christmas morning. I’ve learned through Steve that it’s not just the ‘workouts’, its quality of sleep, hydration, nutrition, managing stress, and more. I sleep better, I eat better, I move better, I feel better!

Steve is awesome!

Review

Terry Korth

I met Steve Saville from ATP Athletics by a referral from a trusted healthcare professional. I had decided to climb Mt. Kilimanjaro in Africa and after years of desk work, was out of shape and overweight. Almost 60 years old at the time I felt I needed more than just a gym.

I sat down with Steve and what impressed me the most was his commitment to total body and mind training and I advised him that the #1 thing I wanted from ATP athletics was to motivate me to want to keep coming back.

Several years later I am still working out with Steve and enjoying it every time. I accomplished my goal of climbing Kilimanjaro and plan on going back again. My weight is down, my general health is great and my continuous workouts definitely have improved my stress levels.

Steve Saville cares about his clients and what their individual needs are, allowing him to construct programs directed to each person’s specific needs. Steve is well read and is continually updating his training techniques and philosophy’s.
For anyone wanting to make real changes to their health I would highly recommend Steve and ATP Athletics.

Review

Jon Olthuis

“In two short months I noticed major gains in my overall strength. I have been training for hockey for several years and I thought I had reached a high level of training. But by the end of this summer I had set new personal bests in many of the tests I had previously thought to have hit the wall. As well as working hard, the environment was positive and we always had great times training. Away from the gym Steve helped me tweak my eating habits, where I learned even more about the importance of proper nutrition.”

Review

Jose G

I know Steve Saville since 2010, when he was a personal trainer with Optimum Performance Training. Since my first session, Steve demonstrated his commitment and dedication to my fitness and well-being goals. We discussed my fitness activities at the time, eating habits and overall lifestyle. He then developed a workout plan for me and after few months of him being my personal trainer he also developed a proper diet plan for my goals. I have been now 5 years working with Steve and I have been achieving the results I was looking for. I am very pleased to recommend Steve and his company ATP Athletics to any person, young or old, male or female, who wishes to have a better and healthier lifestyle and much better fitness level, I am sure he will be pleased to help.

Review

Don K

I started training with Steve 8 years ago. My wife started the year before. I joined them and spent most of the first year in a sweaty pile on a mat. I had let myself morph into a blob in my mid to late 40s. Prior to that I had cycle and ski raced, run a lot of 10 k and ½ marathons and completed a few Ironmans. I had a severe whiplash injury, which ended my Ironman career, and I thought I was ready for the scrap heap.

Well, Steve rescued me from that scrap heap and showed me patience, wisdom and friendship that allowed me to achieve beyond what I had imagined. With my new-found fitness I flirted for a few years with Crossfit and by utilizing a training program that did not take into consideration my previous injuries (not provided by Steve), I managed to injure a shoulder and hip. Again, I thought I was done. Steve helped me pick up the pieces and today, some 5 years later I have more functional mobility than I could have hoped for. While the shoulder damage is permanent, my mobility is improving and the pain has significantly decreased thanks to Steve’s never ending patience, ingenuity and passion. A shoulder specialist at our local University Sports Medicine Clinic (who saw me immediately post injury) expressed surprise at my shoulder mobility a year later. Thanks to Steve it continues to improve. My hip works better than before.

There are few things we can depend on as we face daily challenges, Steve’s commitment to offer sound, useful, and impactful help to our wellbeing is certainly one of them.

Archives

All posts by atpadmin

Workout – May 25, 2018

Workout – May 24, 2018

Workout – May 17, 2018

Workout – July 24, 2017

Workout – Monday June 19th, 2017

Workout – Tuesday May 9th, 2017

Workout Tuesday April 18th, 2017

Episode 85 – Interview With The Doctors

Workout Monday April 10th, 2017

Workout Thursday April 6, 2017

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