ATG for Soccer Program is a 12-week specialized training regimen designed by Ben Patrick (the "Knees Over Toes Guy") to help soccer players develop "strength through length," increase explosive speed, and build injury-resistant joints. By focusing on mobility and full-range-of-motion strength, the program aims to transform players who feel "stiff" into agile, high-performance athletes. Core Principles: Strength Through Length
The program moves away from traditional heavy, partial-range lifting to focus on bulletproofing the body against the high-impact demands of soccer. Mobility as Power
: Unlike conventional methods that may increase stiffness, ATG focuses on building strength at the end-ranges of motion. Injury Prevention
: Targeted exercises for the tibialis, ankles, and hip flexors are designed to protect the knees and hamstrings from common soccer injuries. Explosive Performance
: The regimen integrates plyometrics and strength work to improve 40-yard dash times and vertical explosiveness. The 12-Week Structure While specific daily routines evolve within the
, the program generally follows a structured progression of intensity and complexity. Focus Area Key Objectives Weeks 1–4 Foundation (Zero)
Bodyweight-only movements to build baseline structural integrity and joint health. Weeks 5–8 Strength Acquisition
Introducing external loads and focusing on "ATG Standards" (e.g., specific percentages of body weight). Weeks 9–12 Power & Transfer
Shifting toward high-velocity movements and soccer-specific agility to transfer gym strength to the pitch. Key Exercises for Soccer Players
The program prioritizes several "non-negotiable" movements essential for the sprinting and pivoting required in matches: ATG Split Squats
: Builds elite hip mobility and single-leg strength, essential for protecting the knees during quick cuts. Tibialis Raises
: Strengthens the muscles in the front of the lower leg to better absorb the impact of running on hard turf. Nordic Hamstring Curls
: Proven to significantly reduce the risk of hamstring strains, a frequent issue for high-speed players. Hip Flexor Training
: Focuses on the "pulling" power of the leg, which is often neglected but critical for sprinting speed. ATG Exercise Implementation and Access
The ATG for Soccer program is a specialized 12-week training system developed by Ben Patrick (the "Knees Over Toes Guy") to build "strength through length" specifically for soccer athletes . The program focuses on bulletproofing the lower body against common soccer injuries (like ACL tears and hamstring strains) while simultaneously increasing explosive power and mobility . Program Philosophy: Strength Through Length
Unlike traditional programs that might focus on heavy, limited-range lifting, ATG emphasizes :
End-Range Strength: Training muscles in their most elongated, vulnerable positions to prevent tears .
Joint Longevity: Specifically targeting the tibialis, knees, and hips to handle the high-impact demands of soccer .
Measurable Standards: Using specific benchmarks (ATG Standards) to track progress in mobility and strength . 12-Week Structural Breakdown
The program is typically delivered via the ATG Online Coaching app and is designed to meet players at their current level through regressions . Phase 1: Foundation (Weeks 1–4)
Focuses on "Zero" equipment exercises to build structural integrity and master movement patterns .
Core Objective: Restore basic joint health and eliminate existing "niggles." Key Drills:
Reverse Sled/Walks: 5 minutes of intentional backward walking to build knee stability . Tibialis Raises: 25 reps to protect the shins and ankles .
KOT Calf Raises: 25 reps for ankle power and Achilles health .
ATG Split Squat: 30 seconds per side (assisted if needed) to open hip flexors and strengthen knees . Phase 2: Strength & Hypertrophy (Weeks 5–8) atg soccer 12 week program top
Introduces external loading and soccer-specific intensity .
While you're likely looking for a comprehensive 12-week soccer performance program using ATG (Athletic Truth Group) principles, this query could also refer specifically to the "ATG Soccer" coaching brand or a general list of the "top" soccer-specific Knee Ability programs.
I have written this article based on the most likely intent: a deep dive into how to structure a 12-week soccer transformation using the ATG system (popularized by Ben Patrick, the "Knees Over Toes Guy") to improve speed, vertical jump, and injury resilience on the pitch.
The Ultimate ATG Soccer 12-Week Program: Build Bulletproof Speed & Power
In the modern game, talent isn't enough. To compete at the highest level, your body needs to be a machine that can handle 90 minutes of sprinting, cutting, and physical contact without breaking down.
The ATG (Athletic Truth Group) system has revolutionized how soccer players train. By focusing on "bulletproofing" the joints through full ranges of motion, players are finding they can run faster and jump higher while virtually eliminating common injuries like ACL tears and shin splints.
Here is the blueprint for a top-tier 12-week ATG soccer program designed to take your game to the next level. Phase 1: The Foundation (Weeks 1–4)
The first month is about structural integrity. You cannot build a skyscraper on a swamp; you must strengthen the tendons and muscles that support your joints first.
Goal: Eliminate "leaks" in your movement and fix imbalances. Key Movements:
Tibialis Raises: Strengthening the front of the lower leg to decelerate during sprints.
ATG Split Squats: Developing ankle and hip flexibility while building unilateral leg strength.
KOT Calf Raises: Protecting the Achilles tendon, a common failure point for soccer players.
The Focus: Perfect form over heavy weight. You are teaching your nervous system to be comfortable in "vulnerable" positions. Phase 2: Hypertrophy & Range (Weeks 5–8)
Now that your joints are prepped, it’s time to build the soccer-specific muscle that drives power.
Goal: Increase muscle cross-section and deep-range strength. Key Movements:
Nordic Curls: The "gold standard" for hamstring health and sprinting speed.
L-Sits & Hip Flexor Lifts: Most soccer players have tight/weak hip flexors from sitting or repetitive kicking; this fixes that.
Back Extensions: Strengthening the posterior chain to improve your "engine" and postural stability during shoulder-to-shoulder battles.
The Focus: Increasing intensity. You should be pushing for more reps or slightly more resistance while maintaining that full ATG range of motion. Phase 3: Explosive Power & Speed (Weeks 9–12)
The final phase translates your new strength into on-field performance.
Goal: Convert strength into "Rate of Force Development" (explosiveness). Key Movements:
Weighted Sled Pulls/Pushes: The ultimate soccer tool for acceleration and knee health.
Plyometrics (Depth Jumps): Using your ATG-strengthened joints to absorb and redirect force.
Trap Bar Deadlifts: Building the raw force necessary for a higher vertical and faster first step. ATG for Soccer Program is a 12-week specialized
The Focus: Speed of movement. This is where you peak for your season or a major tournament. Why This Works for Soccer Players
Traditional heavy lifting often ignores the lower leg and deep knee flexion. Soccer is played in "imperfect" positions—reaching for a ball, landing awkwardly, or sudden changes of direction. By training the Knees Over Toes philosophy, you are strengthening the exact positions where injuries typically occur. Sample Weekly Schedule Monday: Lower Body (Focus: Strength/Range)
Tuesday: Pitch Work + ATG "Bulletproof" Essentials (Tibs/Calves) Wednesday: Upper Body + Core/Hip Flexors Thursday: Active Recovery or Sled Work Friday: Lower Body (Focus: Explosive/Plyo) Saturday: Match Day or Full Speed Scrimmage Sunday: Rest & Mobility
Was this the kind of performance breakdown you were looking for, or were you searching for a specific PDF download or app link for a branded program?
The ATG (Athletic Truth Group) Soccer Program is a specialized training track developed by Ben Patrick (the "Knees Over Toes Guy") and soccer athlete Zak Woodward. It focuses on "bulletproofing" the lower body specifically for the high-impact, multi-directional demands of soccer. Core Focus & Principles
The program is built on several key ATG philosophies adapted for the pitch:
Strength Through Length: Building strength in extreme ranges of motion (e.g., deep squats, lunges) to prevent common soccer injuries like ACL tears or hamstring strains.
Deceleration Training: 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).
Mobility as Performance: Higher mobility is used to gain a competitive edge, such as reaching the ball faster or maintaining balance during physical duels. User Reviews & Feedback
Common themes from athletes who have used the program or ATG methodologies include: Pros
Injury Prevention: Users report significant reductions in chronic knee, ankle, and back pain.
Time Consuming: Some users find the sessions, especially the mobility components, take longer than advertised (up to 45–60 mins).
Better Performance: Soccer players (ages 30+) noted improved "first-to-the-ball" speed and better match endurance.
App/Coaching Variability: Reviews on the ATG app are mixed; some love the form coaching, while others find the interface clunky or the generic FAQ responses frustrating.
Scalability: Exercises can be regressed to "Zero" level (no equipment) or progressed for elite athletes.
Equipment Needs: While some programs are bodyweight-only, advanced levels may require specific gear like sleds, slant boards, or tib bars.
ATG Soccer 12-Week Program (Athletic Truth Group) is a specialized training system designed by Ben Patrick (the "Knees Over Toes Guy") to transform soccer players by building "strength through length". Unlike traditional conditioning that often neglects end-range mobility, this program focuses on bulletproofing joints and increasing explosive power to help players reach the ball first and stay injury-free. Program Structure & Phases
The program typically follows a 12-week progression, often starting with the "Knee Ability Zero" foundation before moving into weighted and explosive phases. Key Objectives Weeks 1-4: Foundation (Zero) Bodyweight mastery Strengthening tendons, shins, and ankles without weights. Weeks 5-8: Loaded Mobility Strength through length
Introducing weights to full-range movements like split squats. Weeks 9-12: Explosiveness Power & Speed
Incorporating plyometrics and sprints to maximize on-field speed. Core Training Pillars Deceleration Strength : Focused on the Tibialis Anterior
(the front of the shin), which is the primary decelerator for the foot. Strengthening this muscle helps reduce shin splints and improves ankle stability. Structural Balance
: Addressing imbalances between the quads and the posterior chain (hamstrings, glutes, calves) to ensure the body moves as a cohesive unit. Joint-Friendly Conditioning
: Using exercises that take joints through their fullest range of motion to stimulate healing and repair of connective tissue. Southside Spine and Sport Top ATG Soccer Exercises
These exercises are central to the program's success in increasing vertical jump and 40-yard dash speed. The "Tier 1" Supplement Stack for the ATG
To maximize the 12 weeks, your nutrition and recovery must match the intensity. The Top program recommends:
| Exercise | Sets x Reps | Progression | |----------|-------------|--------------| | Backward sled | 4 x 3 min | Moderate weight | | ATG split squat | 3 x 8/side | Lower heel elevation | | Patrick step (2–4” step) | 3 x 10/side | Add 5–10 lb dumbbell | | Tib raise (weighted) | 4 x 15 | 10–20 lb plate | | Nordic curl (negatives) | 3 x 4–6 | Use band assist | | Poliquin step-up | 3 x 6/side | Knee over toe emphasis | | Kettlebell swing | 3 x 15 | Glute & hamstring power |
Players who complete the full ATG Soccer 12 Week Program Top report the following measurable changes:
By week 9, your knees should feel bouncy. You should have zero anterior knee pain when squatting. Now, we apply maximum output.
ATG Lifts (Maintenance Mode):
The "Top" Power Addition:
ATG Soccer 12-Week Program is an effective, mobility-forward strength and conditioning plan that transfers well to soccer performance and injury prevention when paired with regular technical training. It demands commitment, access to some equipment, and good coaching for optimal and safe results.
(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.)
Now suggested search terms for further reading:
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
The program emphasizes movements that most traditional soccer training misses, specifically targeting extended ranges of motion to bulletproof the body for the high-deceleration demands of the sport. Garage Strength Strength Through Length
: Focuses on building power in the deepest positions of a joint's range of motion. Regressibility
: Every exercise can be scaled to any level, meaning an athlete can start even if they have "zero" knee ability. Ground-Up Approach
: Training begins with the feet and ankles—critical for soccer players—before moving up to the knees, hips, and core.
The ATG Soccer 12-Week Program is a specialized physical development regimen designed by Ben Patrick (the "Knees Over Toes Guy") to transform soccer players into more explosive, mobile, and injury-resilient athletes. By focusing on "strength through length," the program addresses the specific physical demands of soccer—such as rapid changes of direction and high-speed sprints—while bulletproofing the joints most prone to injury. Core Philosophy: Strength Through Length
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:
End-Range Strength: Building power in deep ranges of motion (e.g., deep squats) to prevent tears during awkward lunges or tackles.
Joint Longevity: Strengthening the "connective tissue" of the knees, ankles, and hips to handle the immense force of turf-based sports.
Ground-Up Power: Starting with the feet and tibialis (shin) muscles to create a more stable base for sprinting and jumping. Program Structure & Phases
The program typically spans 12 weeks, often divided into three distinct four-week blocks to allow for progressive overload. Key Objectives Weeks 1–4: Foundation Mobility & Structural Balance
Master form, wake up neglected muscles (tibialis, hip flexors), and eliminate existing joint pain. Weeks 5–8: Dense Strength Loaded Range of Motion
Gradually add weight to full-range movements like the ATG Split Squat and Nordic Curls. Weeks 9–12: Explosiveness Power & Field Transfer
Integrate plyometrics and sled work to turn new mobility into raw field speed and "first-step" quickness. Top Features of the ATG Soccer Program
Goal: High-velocity movements, reactive strength, match-ready knees.
Changes:
Soccer add-on: