Week Program Top | Atg Soccer 12

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

—developing power in extended ranges of motion where injuries most commonly occur. Core Philosophy and Principles atg soccer 12 week program top

The program typically operates in progressive phases to transition an athlete from foundational stability to peak explosive power: ATG Soccer Program by Ben Patrick (the "Knees

Bodyweight-only movements to build baseline structural integrity and joint health. Weeks 5–8 Strength Acquisition KOT Split Squat: You will now hold a

Weeks 1–4: Foundation & Knee Stability

So, what can you expect to achieve with the ATG Soccer 12 Week Program? Here are just a few of the benefits:

• KOT Split Squat: You will now hold a dumbbell (start with 25lbs, aim for bodyweight by week 8).
• Poliquin Step (Full): 8-inch box. 5 sets of 5 reps slowly.
• Nordic Hamstring Curls: Band-assisted or full bodyweight. The goal is to be able to lower your torso to the floor using only your hamstrings.
• Lunges with Overhead Reach: To integrate core stability with hip flexion.

Introduces external loading and soccer-specific intensity .