The program is a specialized 12-week training system developed by Ben Patrick (the "Knees Over Toes Guy") to build "strength through length" specifically for soccer athletes . The program focuses on bulletproofing the lower body against common soccer injuries (like ACL tears and hamstring strains) while simultaneously increasing explosive power and mobility . Program Philosophy: Strength Through Length
As shown in this video , building strength in the extended range of motion is the key to faster, healthier, and more powerful soccer movements. Conclusion: Is It Worth It?
The program focuses on specific movements to build elite soccer legs. 1. The ATG Split Squat Trains the knee to be strong at its weakest point.
Build deep muscular strength at the end-ranges of movement. atg soccer 12 week program top
Even for "Top" players, week one starts with ego aside. You cannot load a broken foundation.
Increasing intensity. You should be pushing for more reps or slightly more resistance while maintaining that full ATG range of motion. Phase 3: Explosive Power & Speed (Weeks 9–12)
While a complete 12-week schedule includes many movements, a few key exercises are central to the soccer application. These movements directly target the specific needs of a player. The program is a specialized 12-week training system
Protects the patellar tendon during deep lunges and drastically improves stride length for sprinting. 3. Nordic Hamstring Curl
Most soccer injuries occur when a muscle is forced to handle extreme load while fully stretched. ATG turns this vulnerability into a weapon by training muscles at their maximum end-range of motion.
A properly structured 12-week program allows for specific phases: a foundational "Accumulation" phase to prepare the joints, a "Hypertrophy/Strength" phase to build muscle, and a "Power" phase to translate that strength into explosive, game-winning actions like sprinting and jumping. Conclusion: Is It Worth It
The ATG Soccer 12 Week Program is a comprehensive training program designed to help soccer players improve their skills and performance on the field. With its focus on technical skill development, speed and agility training, and endurance and conditioning, the program is perfect for players of all levels. Whether you're a beginner, intermediate, or advanced player, the program can help you take your game to the next level and achieve your goals.
After ATG sessions: 10 min of hopping/landing drills (pogo → single-leg bounds) – build stiffness.
| | Details | |---|---| | Standard Monthly Subscription | $49.50 USD per month | | First Month Discount | Use code ATG50 to get your first month for $24.75 USD | | What's Included | • 12-week structured program (for soccer or general training) • Dedicated mobile app • Video coaching on your form from real coaches • 24/7 chat support • Access to all current and future ATG programs |
While the exercises are highly effective, they must be done correctly to avoid injuries.