(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.)
[Tibialis Raise] [ATG Split Squat] [Nordic Curls] Protects Shins & Bulletproofs Knees Prevents Sprint Ankle Joints & Opens Hip Flexors Hamstring Tears 1. Tibialis Raise
I can build a specific daily routine that fits your schedule perfectly. Share public link atg soccer 12 week program top
Hamstring tears are among the most frequent injuries in football. ATG uses a dual-hinge approach to prepare the tissue for max-effort sprinting. The Beginner’s ATG Lifting Program | by Kneesovertoesguy
Done at a high-rep, low-risk threshold, dragging a sled backward pumps nutrient-rich blood into the patellar tendons without any eccentric breakdown. It forms the fundamental warm-up block of the system. (If you want, I can: 1) create a
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 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 ATG uses a dual-hinge approach to prepare the
[Traditional Training] ──> Heavy Loads + Partial Range ──> Short Muscles & Joint Stress [ATG Training] ──> Progressive Load + Full Range ──> Long Muscles & Resilient Joints
Builds eccentric hamstring strength, making the muscle highly resistant to tearing at high speeds. 4. L-Sit / Seated Hip Flexor Lift