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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)
Progression principles
Key session templates
Strength + Mobility (60–75 min)
Technical + Ball Work (45–60 min)
Conditioning & Speed (45–60 min)
Sample 12-week progression
Testing & metrics (baseline, mid (week 6), final)
Sample microcycle (Week 7 — higher intensity)
Coaching cues & injury prevention
Equipment needed
Notes
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?
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 Program is a specialized 12-week training regimen designed by Ben Patrick (the "Knees Over Toes Guy") to build "strength through length" and bulletproof soccer players against injury. Unlike traditional programs that focus solely on explosive power, ATG emphasizes developing the muscles responsible for deceleration, which is when most non-contact knee injuries occur in soccer. Program Overview
The 12-week cycle is typically structured around building a durable foundation that scales from rehabilitative movements to advanced athletic standards.
Primary Goal: To make athletes faster and more explosive while significantly reducing injury risk.
Core Principle: Focusing on "end-range strength" or loaded stretching to achieve deeper ranges of motion than conventional protocols.
Accessibility: Most programs, such as the ATG Soccer Program on the ATG App, include personalized video form coaching to ensure safe progression. Key Training Components
The program integrates several unique "ground-up" exercises designed to strengthen joints often neglected in standard soccer training. atg soccer 12 week program top
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
Bridging the Gap: The Efficacy and Structure of the "ATG" 12-Week Soccer Program
In the modern era of soccer, the delineation between technical skill and athletic prowess has become increasingly blurred. While ball control and tactical awareness remain the bedrock of the sport, the physical capacity to execute these skills repeatedly over ninety minutes is what often dictates success at the highest levels. It is within this context that the "ATG" (Athletic Truth Group) methodology has emerged as a polarizing yet effective force. Specifically, the ATG 12-week soccer program represents a paradigm shift in how players approach strength and conditioning. By prioritizing joint health, posterior chain development, and eccentric strength, this program offers a comprehensive roadmap for athletes seeking not only to improve their output but to extend the longevity of their careers.
The foundation of the ATG 12-week program lies in its unwavering commitment to "Knees Over Toes" (KOT) principles. For decades, conventional wisdom in gym culture dictated that the knees should never track past the toes during exercises like squats or lunges due to the shear stress placed on the knee joint. However, the ATG philosophy argues that by avoiding this range of motion, athletes create a structural weakness. The program systematically loads the anterior tibialis and strengthens the fascia and connective tissue around the knee. For a soccer player, whose knees act as shock absorbers during cutting, sprinting, and landing, this approach is revolutionary. The 12-week progression builds resilience in an area where countless careers are cut short by patellar tendonitis or ACL tears, effectively turning the knee into a "spring" capable of absorbing and releasing energy efficiently.
Furthermore, the program addresses a critical component of soccer athleticism that is often undertrained: the posterior chain. Soccer is a sport defined by rapid acceleration and deceleration, movements that rely heavily on the glutes and hamstrings. The ATG program places a heavy emphasis on exercises such as the Nordic hamstring curl and the backward sled pull. The sled work, in particular, serves a dual purpose; it acts as a therapeutic tool for knee health while simultaneously building immense power in the glutes and calves. Over a 12-week period, the progressive overload of these movements translates directly to the pitch. Players often report a tangible increase in their "push-off" speed during the first ten yards of a sprint—a phase of the game where most battles are won or lost.
Another defining characteristic of the ATG 12-week framework is its focus on structural balance. Soccer is inherently asymmetrical; players favor one foot, constantly rotate in one direction, and load their plant leg differently than their kicking leg. This imbalance often leads to chronic pain and compensatory injuries. The ATG methodology corrects this through unilateral movements like the Poliquin step-up or single-leg squats. By forcing each limb to work independently, the program identifies and rectifies strength discrepancies. The timeline of 12 weeks provides sufficient duration for neuromuscular adaptation to occur, allowing the body to re-pattern movement habits. By the conclusion of the program, the athlete possesses a more symmetrical and durable physical foundation, reducing the likelihood of the "overuse" injuries that plague the sport.
Perhaps the most significant aspect of the ATG program is the concept of "output through durability." Many traditional conditioning programs focus solely on the cardiovascular engine or maximal strength, often pushing athletes to the brink of injury. The ATG approach posits that an athlete cannot perform if they are injured. Therefore, the conditioning work within the program—often involving high-intensity backward running and specific mobility drills—is designed to raise the athlete's ceiling of performance by raising their floor of resilience. The 12-week timeline is strategic; it is long enough to induce significant physiological change in tendon stiffness and muscle hypertrophy, yet structured enough to fit within a typical off-season or pre-season window.
In conclusion, the ATG 12-week soccer program stands as a testament to the evolving science of sports performance. It challenges outdated dogmas regarding joint mechanics and replaces them with a system that prioritizes the specific physical demands of soccer. By integrating knee-strengthening protocols, posterior chain dominance, and structural balance, the program does more than just build a stronger athlete; it builds a more durable one. For the modern soccer player, who faces an increasingly congested schedule and higher physical demands, the ATG methodology offers a vital solution: the ability to train hard, recover quickly, and remain on the pitch where the game is played.
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:
| Exercise | Sets x Reps | Notes | |----------|-------------|-------| | Backward sled or treadmill (off) | 3 x 2 min | Light weight, full ROM | | ATG split squat (elevated heel) | 3 x 5/side | No pain; go shallow if needed | | Patrick step (flat ground) | 2 x 8/side | Paused at bottom | | Tibialis raise (wall or band) | 3 x 20 | Slow eccentric | | Standing calf raise (straight knee) | 3 x 15 | 2 sec hold top | | Copenhagen plank (isometric) | 2 x 20 sec/side | Adductor prep |
The 12 weeks are broken down into three 4-week blocks. The program uses a "Top Set" approach rather than counting every single rep.
If you are a soccer player currently suffering from "heavy legs" in the second half, ankle instability, or a nagging knee that requires a compression sleeve, this program is the answer.
The phrase "ATG Soccer 12 Week Program Top" is becoming the secret password among elite academy players and semi-professionals. While generic speed programs make you faster, ATG makes you indestructible. In a sport where the top players play 50+ games a season, durability is the ultimate stat.
Your Action Plan:
By the end of week 12, you won't just be a top player; you will be a different athlete. You will cut faster, jump higher, and most importantly, walk off the pitch smiling after every game—pain-free.
Start your ATG Soccer 12 Week Program Top today. Your knees will thank you tomorrow.
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.
Athletic Truth Group (ATG) Soccer Program, popularized by Ben Patrick (the "Knees Over Toes Guy"), is a specialized 12-week regimen designed to revolutionize a player's physical foundation by prioritizing injury prevention joint longevity explosive athletic performance
. Unlike traditional soccer conditioning that often focuses solely on aerobic capacity, the ATG 12-week program targets the specific biomechanical demands of soccer—such as rapid deceleration, change of direction, and high-impact sprinting—by building "strength through length". 1. Core Philosophy: Strength Through Length ATG Soccer — 12-Week Top-Performance Program Overview This
The hallmark of the ATG system is the concept of building strength in extended ranges of motion. Most soccer injuries, such as ACL tears or hamstring pulls, occur when a muscle is caught in a vulnerable, lengthened position under high load. By training joints (specifically the ankles, knees, and hips) to be strong even at their most stretched points, players develop a "bulletproof" structure that can withstand the unpredictable stresses of a 90-minute match. 2. The 12-Week Structural Evolution
The program typically operates in progressive phases to transition an athlete from foundational stability to peak explosive power:
ATG (Athletic Truth Group) soccer 12-week program, pioneered by Ben Patrick
(known as the "Knees Over Toes Guy"), represents a paradigm shift in soccer-specific conditioning. Unlike traditional programs that often prioritize cardiovascular volume at the expense of joint health, the ATG approach focuses on "bulletproofing" the body by building strength through length
—developing power in extended ranges of motion where injuries most commonly occur. Core Philosophy and Principles
The program's 12-week trajectory is built on the principle of progressive loading without pain. For soccer players, this is critical because the sport demands high-intensity deceleration, multi-directional cutting, and repetitive sprints. Deceleration Training
: Most soccer injuries occur during braking. By strengthening the Tibialis Anterior
and the muscles around the knee (the "brakes"), players can stop faster and safer. Structural Balance
: The program ensures both sides of the body are equally capable, reducing the risk of overloading one limb during intense play. End-Range Strength
: Unlike standard squats, ATG emphasizes deep, "ass-to-grass" positions to prepare joints for the extreme angles they encounter on the pitch. The 12-Week Structure
The program typically transitions through three key phases, often performed 2–3 times per week to allow for recovery and team training. 12-Week Soccer Conditioning Plan | PDF - Scribd
The ATG (Athletic Truth Group) 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
The program differentiates itself from traditional soccer conditioning by prioritising joint health and structural balance as the foundation for explosiveness.
Building Ground-Up: Training starts at the ankles and feet to create a stable foundation for the knees, hips, and shoulders.
End-Range Strength: Focuses on strengthening muscles when they are fully stretched (e.g., at the bottom of a deep squat), which is critical for preventing non-contact injuries on the pitch.
Deceleration Focus: Prioritises a "bulletproofing reserve" where an athlete's ability to land or slow down is built just ahead of their ability to jump or accelerate. Program Structure (12-Week Overview)
The full ATG system typically follows a progression from equipment-free basics to advanced "standards".
Phase 1: ATG Zero (Weeks 1–12): A 12-week bodyweight-only phase focused on healing connective tissue and establishing baseline mobility.
Workout Frequency: Usually requires a minimum of 3 workouts per week (up to 5), with sessions lasting approximately 30 to 45 minutes.
The "Dense" Phase: Following the initial 12 weeks, athletes often graduate to "Dense" training, where weights are introduced to further increase athletic "bounce". Key Exercises for Soccer Performance
The program includes specific movements to address common soccer weaknesses, such as tight hip flexors and weak shins.
Most soccer conditioning programs rely on road running (long, slow distance) and heavy back squats. While these have merit, they often create a specific problem: Short, tight quads and weak posterior chains.
Soccer requires eccentric strength—the ability to decelerate. When you sprint at 90% speed and suddenly stop to cut, your knees and ankles face massive force.
The ATG solution: Reverse movements.
The "ATG Soccer 12 Week Program Top" specifically layers these lifts with soccer-specific plyometrics to ensure you aren't just strong in the gym—you are fast and resilient on the field.
To maximize the 12 weeks, your nutrition and recovery must match the intensity. The Top program recommends:
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