[verified]: Atg Soccer 12 Week Program Top

The ATG Soccer Program is a specialized 12-week regimen designed by Ben Patrick (the "Knees Over Toes Guy") to transform soccer players into more explosive, mobile, and injury-resilient athletes. Unlike traditional bodybuilding or generic conditioning, it focuses on "strength through length"—building power in the deepest ranges of motion that are often neglected in standard training. Core Training Philosophy

Bulletproofing Joints: The program emphasizes strengthening the connective tissues in the feet, ankles, and knees to handle the high-speed changes of direction inherent in soccer.

Structural Balance: It addresses common imbalances, such as weak hamstrings and tight hip flexors, which are frequent causes of soccer injuries like ACL tears and groin strains.

Regression to Progression: 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 often centers around "The Big 10" targets, focusing on specific strength benchmarks.

Based on the text provided, you are likely looking for the structure or details of the ATG (Athletic Truth Group) "Knees Over Toes" 12-Week Soccer Program. atg soccer 12 week program top

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 Top Set concept used in the program's periodization.

Here is a breakdown of how the 12-week program is structured:

What it is

ATG Soccer 12-Week Program is a structured training plan focused on improving athleticism, football-specific strength, mobility, and injury resilience over 12 weeks. It blends ATG (Athletic Truth Group) strength/mobility principles with soccer-specific drills and conditioning.

Weeks 1–4: Foundation & Knee Stability

Goal: Build tendon strength, improve ankle/knee mobility, and correct imbalances.

Session Structure (3x/week, e.g., Mon/Wed/Fri): The ATG Soccer Program is a specialized 12-week

Tibialis Raise – 3×25
KOT Calf Raise – 3×20
Poliquin Step-up (low height) – 3×8 per leg
ATG Split Squat (elevate front foot, go deep) – 3×5 per leg
Reverse Sled Drag (or backward walking with resistance) – 5 min
Patrick Step (knee over toe, partial range) – 3×10 per leg

Soccer-specific add-on (after ATG work):

10 min cone dribbling (slow control – focus on bent knees)
5 min of backward running

What is the "ATG Soccer 12 Week Program Top"?

Developed by Ben Patrick (known as "Kneesovertoesguy") and his team at Athletic Truth Group, the ATG philosophy focuses on strengthening the extreme ranges of motion. Standard gym training builds muscles in the "mid-range." ATG builds strength at the end range—where injuries actually happen.

The "Top" designation refers to the highest tier of their soccer-specific template. This is not for the casual weekend warrior. This is for:

College and professional players in pre-season.
Elite high school players trying to gain a scholarship offer.
Competitive adult players who demand peak agility.

The "12 Week Program" is a chronological build-up designed to take you from foundational stability to explosive, injury-proof athleticism.

Week 12: Taper

Reduce ATG volume by 50% (only Patrick step + tib raise + Nordic isometric).
Only one soccer conditioning session.
Two rest days before final match/test.

Common Mistakes to Avoid in Week 3-6

Many players quit between weeks 3 and 6 because they feel "sore in new places." Specifically, you will feel soreness in the anterior tibialis (shin muscle) and the VMO (inner quad). Tibialis Raise – 3×25 KOT Calf Raise –

Mistake #1: Doing the KOT Split Squat with a rounded back.

Fix: Keep your chest tall. If you can't see the logo on your shirt in the mirror, you are leaning too far forward.

Mistake #2: Ignoring the "Top" progression.

Fix: Stay on the Foundation phase until you can do 25 consecutive Tibialis raises with a 25lb plate on your toes. Do not rush.

Mistake #3: Using the program to replace agility.

This is a supplement to ball work. You still need to dribble, pass, and shoot.

Who it's for

Competitive youth, high school, college, and adult players seeking strength, mobility, and durability gains.
Players recovering from recurring soft-tissue issues who want a mobility-focused approach.
Those willing to commit 3–5 sessions/week and follow progressive overload and mobility work.

ATG Soccer 12-Week Program: Build Bulletproof Knees & Explosiveness

ATG Session (3x/week)

| 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 |