Traditional heavy lifting often ignores the 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)
: A key ATG principle is building the ability to slow down or land safely before focusing on maximum jumping or sprinting power. Key Components of the 12-Week Regimen
During weeks 1-4, reduce your sprint volume by 20%. Your connective tissues are remodeling. Do not do max effort 100m sprints.
The program typically operates in progressive phases to transition an athlete from foundational stability to peak explosive power: atg soccer 12 week program top
Once your tendons are conditioned, Phase 2 introduces eccentrically loaded movements and multi-directional strength. This phase translates raw structural balance into soccer-specific braking power. The Weekly Schedule : Acceleration & Linear Power Wednesday : Upper Body Power & Rotational Core Friday : Deceleration & Change-of-Direction (COD) Strength Workout A: Acceleration & Linear Power (Monday)
This is the cornerstone movement of the entire system.
: 3 sets x 30-second hold per side (Crucial for adductor strength and groin tear prevention). Traditional heavy lifting often ignores the and deep
The ATG Soccer 12 Week Program offers numerous benefits, including:
The initial phase focuses on wiping out chronic pain, fixing pelvic imbalances, and waking up dormant muscles like the tibialis anterior. Force output is kept moderate while structural range of motion is maximized. What sport- Facebook
Introduces external loading and soccer-specific intensity . Do not do max effort 100m sprints
Are you a soccer player looking to take your game to the next level? Do you want to improve your skills, increase your speed, and dominate on the field? If so, the ATG Soccer 12 Week Program may be just what you need. In this article, we'll take a closer look at the program, its benefits, and what you can expect to achieve.
: 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
The program includes specific movements to address common soccer weaknesses, such as tight hip flexors and weak shins.
Focus on mobility and learning the "regressions" (making exercises easier). Even if you are an elite player, start with the lightest loads to get the tendon benefit.