Note: For the ultimate guide on ATG principles, you can review The 10 ATG Principles . Top 5 Benefits of the ATG Soccer Program 1. Bulletproofing Joints (Knees and Ankles)
The final phase is where the magic happens for soccer performance. You'll combine ATG strength training with sport-specific conditioning, integrating more explosive plyometrics and speed work on your non-ATG days. This integrated approach ensures that the strength you've built translates directly into powerful kicks, sharper cuts, and faster sprints on the field.
: Most soccer injuries occur during braking. By strengthening the Tibialis Anterior
Enhancing acceleration and explosive cutting.
This program runs for 12 weeks, broken into three distinct 4-week phases:
The program is built on several key ATG philosophies adapted for the pitch:
By strengthening muscles in their stretched, weak positions (like the Tibialis raise and deep squats), the joints become less prone to injury. 2. Increased Sprint Speed
: 3 sets x 5 reps (Focus on a 5-second eccentric/lowering phase to prevent hamstring tears).
The full 12-week challenge is typically accessed through the ATG Online Coaching app , which allows you to track your progress and get form checks. If you are looking for a starting point, you can look for the " Get Explosive In 12 Weeks Challenge " on YouTube to understand the basics.
Notes
: Usually requires a minimum of 3 workouts per week (up to 5), with sessions lasting approximately 30 to 45 minutes.
If you're a soccer player looking to build a body that can withstand the rigors of the sport and perform at its peak, the ATG Soccer 12-Week Program "Top" package is one of the best investments you can make in your athletic future. It’s not a quick fix; it's a 12-week commitment to building a foundation of joint health, strength, and resilience that will serve you for the rest of your career.
Build tendon strength, improve ankle/knee mobility, and correct imbalances.
: Training the shin muscle acts as your primary shock absorber, actively protecting your shins and knees from repetitive strain.
Weekly structure (repeat with progressive load/complexity)
Note: For the ultimate guide on ATG principles, you can review The 10 ATG Principles . Top 5 Benefits of the ATG Soccer Program 1. Bulletproofing Joints (Knees and Ankles)
The final phase is where the magic happens for soccer performance. You'll combine ATG strength training with sport-specific conditioning, integrating more explosive plyometrics and speed work on your non-ATG days. This integrated approach ensures that the strength you've built translates directly into powerful kicks, sharper cuts, and faster sprints on the field.
: Most soccer injuries occur during braking. By strengthening the Tibialis Anterior
Enhancing acceleration and explosive cutting. atg soccer 12 week program top
This program runs for 12 weeks, broken into three distinct 4-week phases:
The program is built on several key ATG philosophies adapted for the pitch:
By strengthening muscles in their stretched, weak positions (like the Tibialis raise and deep squats), the joints become less prone to injury. 2. Increased Sprint Speed Note: For the ultimate guide on ATG principles,
: 3 sets x 5 reps (Focus on a 5-second eccentric/lowering phase to prevent hamstring tears).
The full 12-week challenge is typically accessed through the ATG Online Coaching app , which allows you to track your progress and get form checks. If you are looking for a starting point, you can look for the " Get Explosive In 12 Weeks Challenge " on YouTube to understand the basics.
Notes
: Usually requires a minimum of 3 workouts per week (up to 5), with sessions lasting approximately 30 to 45 minutes.
If you're a soccer player looking to build a body that can withstand the rigors of the sport and perform at its peak, the ATG Soccer 12-Week Program "Top" package is one of the best investments you can make in your athletic future. It’s not a quick fix; it's a 12-week commitment to building a foundation of joint health, strength, and resilience that will serve you for the rest of your career.
Build tendon strength, improve ankle/knee mobility, and correct imbalances. Build tendon strength
: Training the shin muscle acts as your primary shock absorber, actively protecting your shins and knees from repetitive strain.
Weekly structure (repeat with progressive load/complexity)
