Atg Soccer 12 Week Program Top Jun 2026

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

: Proven to significantly reduce the risk of hamstring strains, a frequent issue for high-speed players. Hip Flexor Training

: 4 sets x 5 reps (Absorb and redirect force instantly upon landing).

Building strength in extreme ranges of motion (e.g., deep squats, lunges) to prevent common soccer injuries like ACL tears or hamstring strains.

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.

The program focuses on specific movements to build elite soccer legs. 1. The ATG Split Squat Trains the knee to be strong at its weakest point.

Focuses on "Zero" equipment exercises to build structural integrity and master movement patterns .

You will see these "Big 3" variations consistently throughout the 12 weeks:

: Strengthens the muscles in the front of the lower leg to better absorb the impact of running on hard turf. Nordic Hamstring Curls

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 concept used in the program's periodization.

: Integrates plyometrics and sled work (forward and backward) to improve "off-the-mark" speed and first-step explosiveness.

Increasing durability against sprains. Hip Power: Enhancing kicking power and sprinting speed.

Strengthening the hamstrings to prevent tears (very common in soccer).