Atg Soccer 12 Week Program Top May 2026

The ATG (Athletic Truth Group) Soccer Program is a specialized 12-week regimen designed to transform players into more explosive, mobile, and injury-resistant athletes. Created by Ben Patrick (Kneesovertoesguy), the system shifts traditional training from the "top-down" to the "ground-up," focusing on bulletproofing joints and building "strength through length". Core Training Principles

The full ATG system typically follows a progression from equipment-free basics to advanced "standards". atg soccer 12 week program top

Primary Goal: To make athletes faster and more explosive while significantly reducing injury risk. The ATG (Athletic Truth Group) Soccer Program is

• KOT Split Squat: You will now hold a dumbbell (start with 25lbs, aim for bodyweight by week 8).
• Poliquin Step (Full): 8-inch box. 5 sets of 5 reps slowly.
• Nordic Hamstring Curls: Band-assisted or full bodyweight. The goal is to be able to lower your torso to the floor using only your hamstrings.
• Lunges with Overhead Reach: To integrate core stability with hip flexion.