While personalized through the ATG app , the program generally follows a phased approach to build a "bulletproof" athlete: Key Objectives Structural Integrity Eliminating pain and mastering bodyweight form (ATG Zero). Weeks 5–8 Loaded Range Introducing external resistance to full-range movements. Weeks 9–12 Explosive Power Integrating plyometrics and max-effort sprinting. Essential Exercises for Soccer Players
The ATG methodology flips the script by focusing on long-term joint health and end-range strength. By training muscles at their longest lengths under control, you build a body that resists injuries and generates force from deep, compromised angles. For a soccer player, this means sharper cuts, faster sprints, and a significantly lower risk of season-ending non-contact injuries. Key Focus Areas of the Program
ATG training emphasizes the full range of motion. Training in a deep, stretched position—like in the or ATG Split Squat —creates a more powerful, elastic tendon that produces more force in jumps and rapid changes of direction. 4. Improved Range of Motion (Mobility)
Done at a high-rep, low-risk threshold, dragging a sled backward pumps nutrient-rich blood into the patellar tendons without any eccentric breakdown. It forms the fundamental warm-up block of the system. atg soccer 12 week program top
Unlike traditional programs that might focus on heavy, limited-range lifting, ATG emphasizes :
2 days of heavy strength, 2 days of reactive plyometrics. Sample Weekly Training Split (Phase 2) Workout Type Primary Focus Monday Lower Body A (Chain Strength) Anterior chain, knee durability, ankle flexion Tuesday Upper Body & Core Rotational power, posture, shoulder stability Wednesday Active Recovery / Mobility Full body stretching, light sled pulls, balance Thursday Lower Body B (Posterior Chain) Hamstring length, glute power, hip flexors Friday Soccer-Specific Conditioning Interval sprints, agility ladders, ball work Saturday Rest / Technical Play Light scrimmage or rest Sunday Complete recovery Essential ATG Exercises for Soccer Players
| Day | Focus | |------|-------------------------------| | Mon | ATG strength + sprint mechanics | | Tue | Light soccer skills + recovery (tib raises, walk backward) | | Wed | ATG power + plyos | | Thu | Rest or light cardio | | Fri | ATG full session + small-sided game | | Sat | Match or high-intensity intervals | | Sun | Recovery (sled drag, Patrick steps) | While personalized through the ATG app , the
: The regimen integrates plyometrics and strength work to improve 40-yard dash times and vertical explosiveness. The 12-Week Structure While specific daily routines evolve within the
While a complete 12-week schedule includes many movements, a few key exercises are central to the soccer application. These movements directly target the specific needs of a player.
With a foundation established, the focus shifts to creating explosive, functional strength that applies directly to the pitch. Essential Exercises for Soccer Players The ATG methodology
: Strengthening the "connective tissue" of the knees, ankles, and hips to handle the immense force of turf-based sports.
The first month focuses on waking up underused muscle groups and improving joint circulation. The primary goal is pain-free movement and preparing the tendons for heavier loads. From The Ground Up w/ Athletic Truth Group (ATG)
: Every exercise is scalable, meaning a beginner can perform a regression (like an assisted split squat) while an advanced athlete uses heavy loading. Essential Exercises for Soccer
Training muscles in their most elongated, vulnerable positions to prevent tears .