10 minutes per session. Pulling a sled backward builds tremendous blood flow to the knees without spinal compression.
Higher mobility is used to gain a competitive edge, such as reaching the ball faster or maintaining balance during physical duels. User Reviews & Feedback
Strengthening the posterior chain to improve your "engine" and postural stability during shoulder-to-shoulder battles.
[Phase 1: Weeks 1-4] ----> [Phase 2: Weeks 5-8] ----> [Phase 3: Weeks 9-12] Structural Integrity End-Range Strength Explosive Power Phase 1: Weeks 1–4 (Structural Integrity & Adaptation)
The designed by Ben Patrick (the "Knees Over Toes Guy") and his team at Athletic Truth Group (ATG) to build structural balance, explosive power, and injury resilience . Traditional soccer training often focuses heavily on sport-specific endurance, which can inadvertently leave gaps in joint strength and range of motion. This programmatic blueprint bridges that gap by training "strength through length," bulletproofing the lower body against the rapid decelerations, sharp cuts, and high-velocity strikes required on the pitch. Core Philosophy: Strength Through Length
Users report significant reductions in chronic knee, ankle, and back pain.
(Note: Always begin every session with a 5-10 minute warm-up, followed by Reverse Sled pulls for about 3-5 minutes to "activate" the knees.)
In the second phase, you'll focus on developing your tactical awareness, including understanding the game, reading the opposition, and making smart decisions on the field. You'll work on improving your vision, communication, and teamwork skills.
An elite athletic program fails without proper recovery. To maximize your results over these 12 weeks, implement these core strategies:
The system has revolutionized how soccer players train. By focusing on "bulletproofing" the joints through full ranges of motion, players are finding they can run faster and jump higher while virtually eliminating common injuries like ACL tears and shin splints.
The third phase is all about physical conditioning, where you'll work on improving your endurance, speed, agility, and strength. You'll engage in high-intensity interval training, strength training, and plyometrics to enhance your overall fitness.
[Weeks 1-4: Tissue Prep] ---> [Weeks 5-8: Load & Range] ---> [Weeks 9-12: Peak Power] - Reverse Sled Work - Full ATG Split Squat - High-Velocity Plyos - Tibialis Raises - Weighted Nordics - Rotational Power - Bodyweight Form - Structural Symmetry - Maximum Velocity Phase 1: Weeks 1–4 – Tissue Preparation & Deceleration
Research into 12-week soccer training programs strongly supports the methods ATG employs:
: Consume 1.6 to 2.2 grams of protein per kilogram of body weight daily to rebuild dense tendon tissue and muscle fibers.
The objective of the first month is structural restoration. We target ignored architectural bottlenecks like the tibialis anterior, calves, and deep hip flexors.
The ultimate soccer tool for acceleration and knee health.
The ATG Soccer 12 Week Program is a comprehensive training program that can help you take your game to the top. With its structured approach, intense training sessions, and personalized feedback, you'll be well on your way to improving your technical skills, tactical awareness, and physical fitness. Whether you're a professional player or an ambitious amateur, this program can help you achieve your goals and become a top-notch soccer player.