Soccer demands multidirectional speed, kicking power, and high-impact change of direction. Standard ATG fixes weak links (VMO, tibialis, soleus) to prevent ACL tears, patellar tendinitis, and groin strains. This program blends ATG fundamentals with soccer ball work.
Would you like this as a printable table or a shorter on-field version for practice days?
The ATG (Athletic Truth Group) Soccer Program is a specialized 12-week regimen designed to transform players into more explosive, mobile, and injury-resistant athletes. Created by Ben Patrick (Kneesovertoesguy), the system shifts traditional training from the "top-down" to the "ground-up," focusing on bulletproofing joints and building "strength through length". Core Training Principles
The program is built on several foundational ATG concepts tailored for the demands of soccer, such as constant acceleration and deceleration:
Strength Through Length: Prioritizes building power at the end-ranges of motion (e.g., deep squats) to prepare muscles for the extreme stretches encountered during a match.
Ground-Up Approach: Training starts with the ankles and feet, moving up to the knees and hips. This ensures the body's foundation can handle the high-impact forces of sprinting and jumping.
The "Zero" Phase: The first 12 weeks of many ATG tracks, including soccer foundations, are often called "Zero" because they require zero equipment. This phase focuses on mastering form using body weight before adding load.
Deceleration Training: Unique focus on strengthening "decelerator" muscles to prevent common soccer injuries, like ACL tears, and improve the ability to stop and change direction instantly. Sample 12-Week Structure
While personalized through the ATG app, the program generally follows a phased approach to build a "bulletproof" athlete: Key Objectives Weeks 1–4 Structural Integrity Eliminating pain and mastering bodyweight form (ATG Zero). Weeks 5–8 Loaded Range Introducing external resistance to full-range movements. Weeks 9–12 Explosive Power Integrating plyometrics and max-effort sprinting. Essential Exercises for Soccer Players
A typical training session might include two weekly workouts featuring these key movements:
ATG Soccer 12-Week Program (Athletic Truth Group) is a specialized training system designed by Ben Patrick (the "Knees Over Toes Guy") to transform soccer players by building "strength through length". Unlike traditional conditioning that often neglects end-range mobility, this program focuses on bulletproofing joints and increasing explosive power to help players reach the ball first and stay injury-free. Program Structure & Phases
The program typically follows a 12-week progression, often starting with the "Knee Ability Zero" foundation before moving into weighted and explosive phases. Key Objectives Weeks 1-4: Foundation (Zero) Bodyweight mastery Strengthening tendons, shins, and ankles without weights. Weeks 5-8: Loaded Mobility Strength through length
Introducing weights to full-range movements like split squats. Weeks 9-12: Explosiveness Power & Speed
Incorporating plyometrics and sprints to maximize on-field speed. Core Training Pillars Deceleration Strength : Focused on the Tibialis Anterior
(the front of the shin), which is the primary decelerator for the foot. Strengthening this muscle helps reduce shin splints and improves ankle stability. Structural Balance
: Addressing imbalances between the quads and the posterior chain (hamstrings, glutes, calves) to ensure the body moves as a cohesive unit. Joint-Friendly Conditioning
: Using exercises that take joints through their fullest range of motion to stimulate healing and repair of connective tissue. Southside Spine and Sport Top ATG Soccer Exercises
These exercises are central to the program's success in increasing vertical jump and 40-yard dash speed. atg soccer 12 week program top
The ATG Soccer Program is a specialized 12-week regimen designed by Ben Patrick (the "Knees Over Toes Guy") to transform soccer players into more explosive, mobile, and injury-resilient athletes. Unlike traditional bodybuilding or generic conditioning, it focuses on "strength through length"—building power in the deepest ranges of motion that are often neglected in standard training. Core Training Philosophy
Bulletproofing Joints: The program emphasizes strengthening the connective tissues in the feet, ankles, and knees to handle the high-speed changes of direction inherent in soccer.
Structural Balance: It addresses common imbalances, such as weak hamstrings and tight hip flexors, which are frequent causes of soccer injuries like ACL tears and groin strains.
Regression to Progression: Every exercise can be scaled. If a movement is painful or too difficult, there is a "regressed" version to ensure pain-free progress. Key Exercises & Standards
The program often centers around "The Big 10" targets, focusing on specific strength benchmarks.
This program turns soccer players into lower-body tanks – faster, more resilient, and pain-free. Stick to the ATG progression: regress if sharp pain, progress load only when you own the full ROM.
ATG Soccer 12 Week Program: Taking Your Game to the Top
Are you a soccer player looking to take your game to the next level? Do you want to improve your skills, increase your speed, and dominate on the field? If so, the ATG Soccer 12 Week Program may be just what you need. In this article, we'll take a closer look at the program, its benefits, and what you can expect to achieve.
What is the ATG Soccer 12 Week Program?
The ATG (Attack The Ground) Soccer 12 Week Program is a comprehensive training program designed to help soccer players improve their skills and performance on the field. Developed by a team of experienced coaches and trainers, the program focuses on building a strong foundation of technical skills, while also improving speed, agility, and endurance.
What Makes the ATG Soccer 12 Week Program So Effective?
The ATG Soccer 12 Week Program is built around a series of progressive exercises and drills that are designed to challenge and improve your skills. Here are just a few of the key features that make the program so effective:
Benefits of the ATG Soccer 12 Week Program
So, what can you expect to achieve with the ATG Soccer 12 Week Program? Here are just a few of the benefits:
What to Expect from the Program
The ATG Soccer 12 Week Program is a comprehensive program that includes:
Is the ATG Soccer 12 Week Program Right for You? This program turns soccer players into lower-body tanks
The ATG Soccer 12 Week Program is designed for soccer players of all levels, from beginners to advanced players. Whether you're looking to improve your skills, increase your speed and agility, or simply take your game to the next level, the program can help.
Conclusion
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.
Get Started with the ATG Soccer 12 Week Program Today
If you're ready to take your game to the top, get started with the ATG Soccer 12 Week Program today. With its proven track record of success and comprehensive training program, you'll be on your way to dominating on the field in no time. Sign up now and start achieving your goals!
The ATG Soccer 12-Week Program is a specialized performance regimen designed by Ben Patrick (the "Knees Over Toes Guy") to transform soccer players from being "stiff and slow" into explosive, mobile, and "bulletproof" athletes. Unlike traditional weightlifting that often prioritizes heavy loads over movement quality, the ATG approach focuses on building strength through length—specifically targeting the joints and connective tissues most vulnerable in soccer, such as the knees, ankles, and hip flexors. Core Philosophy: "Strength Through Length"
The program’s primary differentiator is its emphasis on full range of motion (ROM). In soccer, athletes often experience "non-contact" injuries because their bodies cannot handle the high-force demands of sprinting or changing direction when their joints are in extended or "compromised" positions. The ATG 12-week program addresses this by:
Building the Foundation First: Training starts from the ground up, focusing on the feet and ankles to stabilize the entire kinetic chain.
Bulletproofing Vulnerable Areas: Specific exercises like the ATG Split Squat and Tibialis Raise are used to strengthen the connective tissues around the knee and the front of the shin, reducing the risk of common issues like ACL tears and shin splints.
Deceleration Before Acceleration: A key ATG principle is building the ability to slow down or land safely before focusing on maximum jumping or sprinting power. Key Components of the 12-Week Regimen
The program typically utilizes a periodized approach, often starting with "Zero" (no equipment) for the first few weeks to master form before progressing to loaded movements.
ATG (Athletic Truth Group) soccer 12-week program, pioneered by Ben Patrick
(known as the "Knees Over Toes Guy"), represents a paradigm shift in soccer-specific conditioning. Unlike traditional programs that often prioritize cardiovascular volume at the expense of joint health, the ATG approach focuses on "bulletproofing" the body by building strength through length
—developing power in extended ranges of motion where injuries most commonly occur. Core Philosophy and Principles
The program's 12-week trajectory is built on the principle of progressive loading without pain. For soccer players, this is critical because the sport demands high-intensity deceleration, multi-directional cutting, and repetitive sprints. Deceleration Training
: Most soccer injuries occur during braking. By strengthening the Tibialis Anterior
and the muscles around the knee (the "brakes"), players can stop faster and safer. Structural Balance Benefits of the ATG Soccer 12 Week Program
: The program ensures both sides of the body are equally capable, reducing the risk of overloading one limb during intense play. End-Range Strength
: Unlike standard squats, ATG emphasizes deep, "ass-to-grass" positions to prepare joints for the extreme angles they encounter on the pitch. The 12-Week Structure
The program typically transitions through three key phases, often performed 2–3 times per week to allow for recovery and team training. 12-Week Soccer Conditioning Plan | PDF - Scribd
The ATG for Soccer 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
Unlike traditional programs that might focus on heavy, limited-range lifting, ATG emphasizes :
End-Range Strength: Training muscles in their most elongated, vulnerable positions to prevent tears .
Joint Longevity: Specifically targeting the tibialis, knees, and hips to handle the high-impact demands of soccer .
Measurable Standards: Using specific benchmarks (ATG Standards) to track progress in mobility and strength . 12-Week Structural Breakdown
The program is typically delivered via the ATG Online Coaching app and is designed to meet players at their current level through regressions . Phase 1: Foundation (Weeks 1–4)
Focuses on "Zero" equipment exercises to build structural integrity and master movement patterns .
Core Objective: Restore basic joint health and eliminate existing "niggles." Key Drills:
Reverse Sled/Walks: 5 minutes of intentional backward walking to build knee stability . Tibialis Raises: 25 reps to protect the shins and ankles .
KOT Calf Raises: 25 reps for ankle power and Achilles health .
ATG Split Squat: 30 seconds per side (assisted if needed) to open hip flexors and strengthen knees . Phase 2: Strength & Hypertrophy (Weeks 5–8)
Introduces external loading and soccer-specific intensity .
Here’s a comprehensive 12-Week ATG (Athletic Truth Group) / Knees Over Toes Program tailored for soccer players.
It focuses on knee durability, explosiveness, speed, and injury prevention — key for the demands of soccer.
To maximize the 12 weeks, your nutrition and recovery must match the intensity. The Top program recommends: