3 sets of 10 reps. Directly strengthens the psoas muscles to increase knee drive when sprinting for loose balls. Phase 3: Weeks 9–12 — Explosive Elastic Power
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Improving tendon strength, which leads to less soreness. atg soccer 12 week program top
The program typically spans 12 weeks, often divided into three distinct four-week blocks to allow for progressive overload. Key Objectives Mobility & Structural Balance
Traditional soccer conditioning emphasizes high-intensity running and baseline gym movements (like partial-range squats). However, the central nervous system cannot safely utilize max power if the supporting joints are weak. 3 sets of 10 reps
ATG Soccer Program by Ben Patrick (the "Knees Over Toes Guy") is a 12-week training regimen focused on increasing speed, explosiveness, and injury resilience by building "strength through length". Program Philosophy & Core Principles
: 3 sets x 15 reps each (Progressively overloading the lower leg). This link or copies made by others cannot be deleted
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.
Improved ankle and toe flexibility allows you to push off the ground with greater force, shortening your reaction time.