Atg Soccer 12 Week Program Top

Eliminate "leaks" in your movement and fix imbalances. Key Movements:

3 sets of 10 reps. Directly strengthens the psoas muscles to increase knee drive when sprinting for loose balls. Phase 3: Weeks 9–12 — Explosive Elastic Power

: Usually requires a minimum of 3 workouts per week (up to 5), with sessions lasting approximately 30 to 45 minutes. atg soccer 12 week program top

Enter the , designed by Ben Patrick (the " Kneesovertoesguy ") and the Athletic Truth Group (ATG). By emphasizing "strength through length," this methodology fixes chronic imbalances, unlocks elite mobility, and generates serious horsepower on the field.

| 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 | Eliminate "leaks" in your movement and fix imbalances

(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

This guide will break down exactly what the "Top" level of the ATG Soccer program entails, why it is the gold standard for serious footballers, and how to execute the 12-week blueprint to dominate on the pitch. Phase 3: Weeks 9–12 — Explosive Elastic Power

3 sets of 20 reps. Deep, hips-to-calves squats utilizing heel elevation to maximize quad load and ankle mobility.