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.
Unlike traditional soccer conditioning that often focuses solely on endurance or top-end speed, the ATG (Athletic Truth Group) system prioritizes structural balance. For a soccer player, this means:
The "stretch" is as important as the "load."
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. atg soccer 12 week program top
(If you want, I can: 1) create a printable 12-week microcycle with specific exercises/sets/reps, or 2) provide a condensed 3-day version — tell me which.)
: 3 sets x 4 reps per leg (Heavy loading to maintain maximum mobility under tension).
The is a specialized athletic training regimen designed by Ben Patrick (the "Knees Over Toes Guy") and the Athletic Truth Group (ATG) to build structural durability, maximize explosive power, and eliminate common soccer injuries. By shifting the focus from traditional weightlifting to "strength through length" and end-range joint structural integrity , this program targets the exact physiological imbalances that cause soccer players to suffer from ACL tears, shin splints, and groin strains. Patrick argues that strengthening the body through the
The first month is not about lifting the heaviest weight possible. Instead, it focuses on "tendon strength"—the ability of your tendons to store and release energy.
ATG (Athletic Truth Group) soccer 12-week program, pioneered by Ben Patrick
The first month focuses on waking up underused muscles and addressing structural imbalances. You will focus on bodyweight control, correcting left-to-right asymmetry, and increasing blood flow to tendons. For a soccer player, this means: The "stretch"
Research into 12-week soccer training programs strongly supports the methods ATG employs:
: 3 sets x 15 reps per leg (Explosive hip flexion against resistance). Workout B: Match-Speed Reactive Strength (Friday)
This article introduces the , a specialized system designed to elevate players to the top of their game. Built on the innovative principles of the "Knees Over Toes Guy" (Ben Patrick), this comprehensive training plan focuses not just on building muscle, but on bulletproofing the body against injury while maximizing athletic output. Whether you are a youth academy player looking for an edge or a seasoned professional seeking longevity, this guide will provide you with a research-backed, 12-week roadmap to dominating on the pitch.
Utilizing the knees-over-toes principle to build strength in the connective tissues.
The 12 weeks are typically broken down into focused phases, each with a specific objective.