A premier 12-week program is systematically broken into three structural phases. Each block lasts 4 weeks and builds on the adaptations of the last.
Strengthening the front of the lower leg to decelerate during sprints.
Soccer requires a brutal blend of maximum acceleration, chaotic changes of direction, and extreme endurance. Traditional strength programs often overlook the lower leg, ankles, and deep hip stabilizers, creating a high-horsepower engine built on a fragile chassis. The ATG methodology flips this script by prioritizing joint health and deceleration mechanics. The Core Philosophy: "Strength Through Length" atg soccer 12 week program top
Once the joints adapt, the focus shifts to overloading extended positions. This phase directly reduces the occurrence of non-contact soft tissue tears.
3 days per week of lower body focus, 2 days of upper body/core. Phase 2: Weeks 5–8 (End-Range Strength & Loading) A premier 12-week program is systematically broken into
The you have access to (e.g., full gym, dumbbells only, bodyweight)
[Phase 1: Weeks 1-4] ----> [Phase 2: Weeks 5-8] ----> [Phase 3: Weeks 9-12] Structural Integrity Deleceleration & Power Match-Speed Transfer Soccer requires a brutal blend of maximum acceleration,
10 minutes per session. Pulling a sled backward builds tremendous blood flow to the knees without spinal compression.
So, what can you expect to achieve with the ATG Soccer 12 Week Program? Here are just a few of the benefits:
The ultimate soccer tool for acceleration and knee health.