Atg Soccer 12 Week Program Top «2025»

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:

Based on the text provided, you are likely looking for the structure or details of the ATG (Athletic Truth Group) "Knees Over Toes" 12-Week Soccer Program.

This program was designed by Ben Patrick ("Knees Over Toes Guy") in collaboration with professional soccer players to bridge the gap between gym strength and on-field performance. The "Top" in your text likely refers to the Top Set concept used in the program's periodization.

Here is a breakdown of how the 12-week program is structured:

Weekly Schedule Example (Weeks 9–12)

| Day | Focus | |------|-------------------------------| | Mon | ATG strength + sprint mechanics | | Tue | Light soccer skills + recovery (tib raises, walk backward) | | Wed | ATG power + plyos | | Thu | Rest or light cardio | | Fri | ATG full session + small-sided game | | Sat | Match or high-intensity intervals | | Sun | Recovery (sled drag, Patrick steps) |

Extra (optional)

After ATG sessions: 10 min of hopping/landing drills (pogo → single-leg bounds) – build stiffness. atg soccer 12 week program top

Weeks 9–12: Power & Sport Transfer

Goal: High-velocity movements, reactive strength, match-ready knees.

Changes:

  • ATG Split Squat – heavier weight (15–20 lbs) or band resistance
  • Depth jumps (low box, land with knee over toe) – 3×5
  • KOT Sprints (uphill or sled) – 6×30 m
  • Nordics – advanced (hold at bottom, slow release)
  • Pogo jumps (stiff ankle, minimal knee bend) – 3×15

Soccer add-on:

  • 20 min small-sided games or position-specific drills
  • 5 min max sprint + cut (90° and 180°)

ATG Session (3x/week) – now as maintenance/prehab

| Exercise | Sets x Reps | Intent | |----------|-------------|--------| | Backward sled | 3 x 4 min | Heavy, explosive pulls | | ATG split squat | 3 x 5/side | Fast concentric, pause at depth | | Nordic curl (full) | 3 x 6–8 | Full eccentric + concentric | | Calf jump (straight leg) | 3 x 8 | Reactive power | | Tib raise + isometric hold | 3 x 12 + 5s hold | End range control | | 90/90 hip switch | 3 x 10/side | Rotational mobility |

Soccer Conditioning (2x/week)

  • Match simulation: 4 x 10 min small-sided games (5v5) + 2 x 20 m sprints after each.
  • Cutting drills: 45° & 90° cuts off a pass, then shoot – focus on “shin vertical” landing.
  • Kicking power: 10 explosive instep drives per leg from 18 yds.

1. The Philosophy

The program focuses on strengthening the body through full ranges of motion (specifically the knees going past the toes) to build resilience against common soccer injuries (ACL tears, ankle sprains, and groin pulls) while improving speed and cutting power.

ATG Soccer — 12-Week Top-Performance Program

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.

Weekly structure (repeat with progressive load/complexity)

  • Days 1, 3, 5 — Strength + Mobility (ATG-focused)
  • Days 2, 4 — Technical + Ball Work
  • Day 6 — Conditioning: intervals and sprint work
  • Day 7 — Active recovery / long walk / light mobility

Progression principles

  • Increase volume or difficulty every 2–3 weeks (e.g., sets → reps → load).
  • Prioritize full range, controlled eccentric work, and deceleration under load.
  • Replace or deload every 4th week: reduce volume by ~40% to recover.

Key session templates

Strength + Mobility (60–75 min)

  • Warm-up (10 min): walking knee hugs, leg swings, hip CARs, ankle mobility.
  • ATG split squat (knee-forward emphasis) — 4 sets × 6–8 reps per leg (slow descent, controlled pause at bottom).
  • Nordic hamstring curls — 4 × 6–8 (add band assistance if needed).
  • Jefferson curls (or deep Romanian with full ankle dorsiflexion) — 3 × 8.
  • ATG kneeling squat to full depth (crawling to stand) — 3 × 5.
  • Single-leg RDL with reach — 3 × 8 per leg.
  • Deep calf stretch + loaded calf raises (3 × 10) through full dorsiflexion.
  • Hip extension isometrics and glute bridges (3 × 10).
  • Finish: slow eccentric step-downs or box descent — 3 × 6 per leg.
  • Mobility finish: 5–10 min deep breathing and loaded ankle/hip mobility.

Technical + Ball Work (45–60 min)

  • Warm-up dynamic movement with ball (5–10 min).
  • 10–15 min passing patterns (one-touch, two-touch) with emphasis on body angles.
  • 15–20 min dribbling drills (tight control, changes of direction, 1v1 moves).
  • 10 min shooting: progressive from stationary to on-the-run finishing.
  • 5–10 min set-piece practice or crossing/heading work.
  • Cooldown: jog + mobility.

Conditioning & Speed (45–60 min)

  • Warm-up: dynamic drills + sprint mechanics.
  • Acceleration sprints: 6–8 × 10–20 m from varied starts.
  • Max velocity: 4–6 × 40 m at 90–95% with full recovery.
  • Repeated sprint ability: 6–8 × 30–40 m at high intensity with short rest (20–40s).
  • Soccer-specific shuttle/agonist work: 6–8 × 5–10-5 shuttle at game speeds.
  • Finish: 6–10 min small-sided game or rondo.

Sample 12-week progression

  • Weeks 1–3: foundational mobility, technique emphasis, moderate strength loads.
  • Week 4: deload week — reduce sets by ~40%, keep movement quality.
  • Weeks 5–7: increase load/complexity (added weight, advanced variations, longer sprints).
  • Week 8: maintenance week — keep intensity, reduce volume slightly.
  • Weeks 9–11: peak phase — highest loads and match-pace conditioning, simulate game demands.
  • Week 12: taper — reduce volume, keep sharpness and mobility for performance testing.

Testing & metrics (baseline, mid (week 6), final)

  • Vertical jump (cm)
  • 10 m and 30 m sprint times
  • Y-balance or single-leg reach
  • Repeated sprint test (6 × 30 m)
  • Nordic hamstring strength (subjective rep quality)
  • On-ball skill test: 5-a-side small game score or pass completion under pressure

Sample microcycle (Week 7 — higher intensity)

  • Day 1 (Mon): Strength + Mobility (heavy ATG split squat, nordics, loaded calves)
  • Day 2 (Tue): Ball work (shooting under pressure, 1v1s)
  • Day 3 (Wed): Strength + Mobility (single-leg RDLs, Jefferson curls)
  • Day 4 (Thu): Conditioning (intervals + shuttle work)
  • Day 5 (Fri): Light technical + activation (touches, set pieces)
  • Day 6 (Sat): High-intensity SSGs (simulate match)
  • Day 7 (Sun): Active recovery (walk, mobility, foam rolling)

Coaching cues & injury prevention

  • Cue deep ankle dorsiflexion and knee travel over toes safely in split squats.
  • Emphasize controlled eccentrics and slow decelerations.
  • Progress nordics and glute strength before heavy sprint volume.
  • Prioritize sleep, hydration, and soft-tissue maintenance.

Equipment needed

  • Barbell or dumbbells, pull-up or Nordic strap, sled or optional bands, cones, soccer ball, small goals, access to a pitch or field.

Notes

  • Adjust for age and training history: younger players reduce load and volume; advanced players add complexity and resistance.
  • If limited to field-only: substitute split squats with loaded step-ups and reverse lunges; use sprints and resisted runs for strength.

If you want, I can convert this into a printable week-by-week schedule, a player-specific plan (age/position), or a condensed 1-page checklist. Which would you like?

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 ATG (Athletic Truth Group) Soccer Program is

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.

The ATG (Athletic Truth Group) Soccer Program is a 12-week comprehensive training regimen designed to increase explosiveness, speed, and durability on the field. Developed by Ben Patrick (the "Knees Over Toes Guy"), the program applies ATG principles like "strength through length" to the specific physiological demands of soccer players. Core Program Features

The program focuses on bulletproofing the body against common soccer injuries while simultaneously building elite-level athleticism.

Injury Prevention & "Bulletproofing": Focuses on strengthening often-neglected areas like the tibialis, ankles, and knees through full range of motion (ROM) exercises.

Strength Through Length: Prioritizes exercises that build strength at the end-range of a muscle's length, such as the ATG Split Squat and Nordic Curls.

Explosive Development: Integrates plyometrics and sled work (forward and backward) to improve "off-the-mark" speed and first-step explosiveness.

Accessibility: The full program is delivered via the ATG Online Coaching App, which includes video demonstrations and personalized coaching feedback. The 12-Week Structure

While the exact daily schedule is proprietary to the app, the 12-week challenge typically follows a specific progression:

Week 1 (Testing): Establishing a baseline through specific exercises like the "7-down to 1" descending ladder circuit.

Dense Phase (Weeks 2–12): Athletes often move through "Zero" (bodyweight) to "Dense" (weighted) protocols, focusing on 10 sets of 10 for key movements to change biological durability.

Scaling: Every exercise is scalable, meaning a beginner can perform a regression (like an assisted split squat) while an advanced athlete uses heavy loading. Essential Exercises for Soccer

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. Extra (optional) After ATG sessions: 10 min of