Soccer 12 Week Program Top — Atg
A standard 12-week soccer program might focus only on heavy squats and bench presses. However, the ATG system prioritizes the —the ankles, shins, and deep knee flexion angles that are often ignored.
Overview This 12-week ATG (Athletic Truth Group) soccer program focuses on building robust athletic durability, mobility, strength, and sport-specific power to improve on-field performance and reduce injury risk. It blends ATG’s joint-first mobility and deceleration emphasis with soccer-specific conditioning, technical touches, and game-speed work. Expect three strength/mobility sessions, two technical/skill sessions, and two conditioning/interval sessions per week. Rest, recovery, and walk-through days are integrated.
Groin pulls are an epidemic in soccer. Movements like adductor rocks and loaded wide-stance work prepare the inner thighs for sudden cuts.
Building the raw force necessary for a higher vertical and faster first step.
Strength + Mobility (60–75 min)
Twelve weeks is the sweet spot for physiological adaptation. It is long enough to build significant structural strength, improve neuromuscular efficiency (how your brain talks to your muscles), and fundamentally change your body composition. It also aligns perfectly with a standard off-season, pre-season, or in-season maintenance block.
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.
Hamstring tears are among the most frequent injuries in football. ATG uses a dual-hinge approach to prepare the tissue for max-effort sprinting. The Beginner’s ATG Lifting Program | by Kneesovertoesguy
After ATG sessions: 10 min of hopping/landing drills (pogo → single-leg bounds) – build stiffness. atg soccer 12 week program top
ATG for Soccer Program is a 12-week specialized training regimen designed by Ben Patrick (the "Knees Over Toes Guy") to help soccer players develop "strength through length," increase explosive speed, and build injury-resistant joints. By focusing on mobility and full-range-of-motion strength, the program aims to transform players who feel "stiff" into agile, high-performance athletes. Core Principles: Strength Through Length
Increase power in acceleration, improve change of direction, and strengthen the posterior chain (hamstrings/glutes). Phase 3: Weeks 9-12 – Speed, Power & Elasticity
The program is built on several key ATG philosophies adapted for the pitch:
Following the structure 3-4 times per week is better than working out hard once and needing a week off. A standard 12-week soccer program might focus only
The initial phase focuses on wiping out chronic pain, fixing pelvic imbalances, and waking up dormant muscles like the tibialis anterior. Force output is kept moderate while structural range of motion is maximized. What sport- Facebook
Using your ATG-strengthened joints to absorb and redirect force.
By strengthening muscles in their stretched, weak positions (like the Tibialis raise and deep squats), the joints become less prone to injury. 2. Increased Sprint Speed
