: Prioritizes exercises that build strength at the end-range of a muscle's length, such as the ATG Split Squat and Nordic Curls.
Restore pain-free movement, improve flexibility in the hips and ankles, and build foundation strength in the lower legs. Phase 2: Weeks 5-8 – Building Strength & Acceleration
Higher mobility is used to gain a competitive edge, such as reaching the ball faster or maintaining balance during physical duels. User Reviews & Feedback
ATG Soccer Program by Ben Patrick (the "Knees Over Toes Guy") is a 12-week training regimen focused on increasing speed, explosiveness, and injury resilience by building "strength through length". Program Philosophy & Core Principles atg soccer 12 week program top
You need access to at least a basic gym (dumbbells, a squat rack or heavy kettlebells, and a band). Also, be prepared to prioritize recovery—this program is no joke.
: 3 sets x 4 reps per leg (Heavy loading to maintain maximum mobility under tension).
Any you are managing (e.g., knee pain, chronic ankle sprains) : Prioritizes exercises that build strength at the
An elite athletic program fails without proper recovery. To maximize your results over these 12 weeks, implement these core strategies:
Unlike many programs that focus only on explosive power, ATG emphasizes strengthening the muscles used for stopping and changing direction, such as the tibialis and VMO (inner quad).
Before fully committing, you can try out a free workout within the app and get feedback on your form from a real coach. This is a great way to experience the quality of the coaching firsthand. User Reviews & Feedback ATG Soccer Program by
By focusing on, rather than avoiding, "knees over toes," you can gain the durability required to compete at the highest level.
Power on the soccer field isn't just about big muscles; it's about how effectively you can apply force. ATG training is proven to boost athletic power. Ben Patrick himself more than doubled his vertical leap after developing his system. This translates to a faster first step, higher jumps for headers, and more powerful shots.
If you're a soccer player looking to build a body that can withstand the rigors of the sport and perform at its peak, the ATG Soccer 12-Week Program "Top" package is one of the best investments you can make in your athletic future. It’s not a quick fix; it's a 12-week commitment to building a foundation of joint health, strength, and resilience that will serve you for the rest of your career.
: Consume 1.6 to 2.2 grams of protein per kilogram of body weight daily to rebuild dense tendon tissue and muscle fibers.