The final month shifts the built strength into soccer-specific velocity. Exercises become more dynamic, incorporating plyometrics and rapid deceleration drills to ensure your gym gains transfer directly to match-day performance.
Perfect form over heavy weight. You are teaching your nervous system to be comfortable in "vulnerable" positions. Phase 2: Hypertrophy & Range (Weeks 5–8)
The tibialis is the muscle on the front of your shin, often neglected in traditional training. Strengthening it is crucial for preventing shin splints—a common complaint from soccer's constant running and deceleration.
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 atg soccer 12 week program top
Here’s a comprehensive tailored for soccer players. It focuses on knee durability, explosiveness, speed, and injury prevention — key for the demands of soccer.
Patrick argues that strengthening the body through the very movements we're told to avoid builds genuinely resilient joints. The ATG philosophy is simple: train through a full range of motion, prioritize perfect form over heavy weights, and build your body from the ground up—starting with the ankles, then the knees, then the hips.
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. The final month shifts the built strength into
Traditional fitness advice has long warned against letting your knees go past your toes, a notion stemming from a 1978 Duke University study. However, Ben Patrick's own journey—going from three knee surgeries and debilitating pain to a documented 42-inch vertical leap—proved the opposite is true.
If you're a soccer player, incorporating a 12-week ATG program into your training schedule could be the edge you've been searching for. Here's why this system is becoming a game-changer in the sport:
Specifically targeting the tibialis, knees, and hips to handle the high-impact demands of soccer . You are teaching your nervous system to be
Most soccer players have dominant quadriceps and tight, weak hip flexors. The ATG program uses targeted hip flexor conditioning to balance out the pelvis, directly translating to a more powerful kicking motion and faster knee drive.
This is a cornerstone of the system. By placing the front foot on an elevated slant board, you can safely squat deep, putting your knee in a fully flexed position to build bulletproof strength through the entire range of motion. This directly translates to the deep knee bend positions required for tackling, shooting, and passing in soccer.
: Drink at least 3.5 liters of water daily, adding electrolytes during high-intensity training days to prevent cramping.
Anchor your ankles and lower your torso toward the floor as slowly as possible, keeping your hips extended. Push up explosively with your hands to return.