The ATG Soccer 12 Week Program is a structured training program that is divided into four phases, each lasting three weeks. The program is designed to be intense and challenging, pushing you to your limits and beyond. Here's an overview of the program's structure:
ATG Soccer 12-Week Program is a structured training plan focused on improving athleticism, football-specific strength, mobility, and injury resilience over 12 weeks. It blends ATG (Athletic Truth Group) strength/mobility principles with soccer-specific drills and conditioning.
Protects the patellar tendon during deep lunges and drastically improves stride length for sprinting. 3. Nordic Hamstring Curl
Specifically targeting the tibialis, knees, and hips to handle the high-impact demands of soccer . atg soccer 12 week program top
The final phase translates your new strength into .
Equipment needed
The first month focuses on establishing proper form through "regressions"—simplified versions of each exercise. This phase emphasizes mobility and joint integrity, with exercises like Tibialis Raises, Patrick Steps, and couch stretches to build a platform of pain-free flexibility. The ATG Soccer 12 Week Program is a
Dominating soccer requires more than just technical drills. It requires a body that can handle the punishment of the pitch while expressing athletic power. The is not just a workout; it is a comprehensive approach to building an injury-proof, explosive, and elite athlete.
: 3 sets x 15 reps (Targets the big toe and calf for explosive sprinting).
: 3 sets x 6 reps per leg (Adding speed to the concentric phase of the movement). Workout B: Deceleration & COD Strength (Friday) their policies apply.
Sample 12-week progression
This public link is valid for 7 days and shares a thread, including any personal information you added. This link or copies made by others cannot be deleted. If you share with third parties, their policies apply. Can’t copy the link right now. Try again later.
The is a specialized 12-week training regimen designed by Ben Patrick (the "Knees Over Toes Guy") to build "strength through length" and bulletproof soccer players against injury. Unlike traditional programs that focus solely on explosive power, ATG emphasizes developing the muscles responsible for deceleration , which is when most non-contact knee injuries occur in soccer. Program Overview
The 12-week timeframe is not arbitrary. As ATG puts it, "12 weeks has been a game changer... it gives enough time to make legitimate changes to affect the rest of your life".