: 5 x 20 meters (Heavy load, focusing on low shin angles).
The program emphasizes movements that most traditional soccer training misses, specifically targeting extended ranges of motion to bulletproof the body for the high-deceleration demands of the sport. Garage Strength Strength Through Length
: Focuses on strengthening often-neglected areas like the tibialis, ankles, and knees through full range of motion (ROM) exercises.
The value of the ATG approach is supported by a growing body of research and countless anecdotal success stories. atg soccer 12 week program top
Power on the soccer field isn't just about big muscles; it's about how effectively you can apply force. ATG training is proven to boost athletic power. Ben Patrick himself more than doubled his vertical leap after developing his system. This translates to a faster first step, higher jumps for headers, and more powerful shots.
The final phase fuses structural length with the sport's high-velocity neurological demands.
A rigid player is a vulnerable player. The program prioritizes flexibility alongside strength, ensuring that players can reach, turn, and tackle without suffering muscle strains. 5. Increased Soccer Durability : 5 x 20 meters (Heavy load, focusing on low shin angles)
Increase load, build eccentric strength, improve change of direction.
The ATG system emphasizes "never train through pain". The regressions and progressions are specifically designed to allow you to find a comfortable, pain-free starting point for every exercise. Many users have successfully used the program to heal chronic issues like patellar tendinitis, plantar fasciitis, and meniscus tears.
. Unlike traditional soccer conditioning that often focuses solely on aerobic capacity, the ATG 12-week program targets the specific biomechanical demands of soccer—such as rapid deceleration, change of direction, and high-impact sprinting—by building "strength through length". 1. Core Philosophy: Strength Through Length The value of the ATG approach is supported
| Exercise | Sets x Reps | Progression | |----------|-------------|--------------| | Backward sled | 4 x 3 min | Moderate weight | | ATG split squat | 3 x 8/side | Lower heel elevation | | Patrick step (2–4” step) | 3 x 10/side | Add 5–10 lb dumbbell | | Tib raise (weighted) | 4 x 15 | 10–20 lb plate | | Nordic curl (negatives) | 3 x 4–6 | Use band assist | | Poliquin step-up | 3 x 6/side | Knee over toe emphasis | | Kettlebell swing | 3 x 15 | Glute & hamstring power |
: The program ensures both sides of the body are equally capable, reducing the risk of overloading one limb during intense play. End-Range Strength
Strengthening the lower leg to enhance foot speed and absorb ground force.
Equipment needed
Soccer players constantly slam brutal deceleration forces through their lower legs. Phase 1 targets the ankle complex, shins, and deep knee stabilizers to absorb these impacts flawlessly. Focus Metrics & Exercises