| Day | AM (30 min) | PM (45–60 min) | |-----|-------------|----------------| | Mon | Tib raise + ankle mobility | ATG Session A | | Tue | – | Soccer Conditioning (speed) | | Wed | Calf + hip flexor stretch | ATG Session B | | Thu | – | Soccer Conditioning (agility) | | Fri | – | ATG Session C | | Sat | Match or 5v5 | Rest or light backward walking | | Sun | Full rest | Massage / foam roll |
The Soccer Program, often referred to in the context of a 12-week challenge, is a specialised training regimen developed by Ben Patrick (known as the "Knees Over Toes Guy"). It is designed to transform athletes by focusing on "strength through length"—building power and resilience in extended ranges of motion. Program Philosophy & Core Principles
Translating strength into vertical and horizontal power.
To maximize the 12 weeks, your nutrition and recovery must match the intensity. The program recommends:
Creating elastic, durable ankles for jumping and sprinting. atg soccer 12 week program top
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.
The program typically spans 12 weeks, often divided into three distinct four-week blocks to allow for progressive overload. Key Objectives Mobility & Structural Balance
[Phase 1: Weeks 1–4] --> [Phase 2: Weeks 5–8] --> [Phase 3: Weeks 9–12] Joint Bulletproofing Loaded Structural Length Explosive Elastic Power (Tibialis, Sledding, Splits) (Full ATG Squats, Nordics) (Sprints, Jumps, Ball Work)
: Focuses on building power in the deepest positions of a joint's range of motion. Regressibility | Day | AM (30 min) | PM
The ATG Soccer 12 Week Program offers numerous benefits, including:
Following the structure 3-4 times per week is better than working out hard once and needing a week off.
During weeks 1-4, reduce your sprint volume by 20%. Your connective tissues are remodeling. Do not do max effort 100m sprints.
While traditional soccer training is essential for technical and tactical skills, it often overlooks the specific physical preparatory work that ATG provides. Traditional speed or strength programs might rely on limited, often safer ranges of motion, while ATG programming is designed to push the athlete's physical boundaries. This leads to functional results like 4-6 week preseason windows that effectively translate to on-field domination. To maximize the 12 weeks, your nutrition and
: Builds elite hip mobility and single-leg strength, essential for protecting the knees during quick cuts. Tibialis Raises
: Every exercise can be scaled. If a movement is painful or too difficult, there is a "regressed" version to ensure pain-free progress. Key Exercises & Standards
: A 12-week bodyweight-only phase focused on healing connective tissue and establishing baseline mobility.
While some programs are bodyweight-only, advanced levels may require specific gear like sleds, slant boards, or tib bars.