The ATG Soccer 12-Week Program is a specialized physical development regimen designed by Ben Patrick (the "Knees Over Toes Guy") to transform soccer players into more explosive, mobile, and injury-resilient athletes. By focusing on "strength through length," the program addresses the specific physical demands of soccer—such as rapid changes of direction and high-speed sprints—while bulletproofing the joints most prone to injury. Core Philosophy: Strength Through Length

• Tibialis raises strengthen the shin, preventing shin splints and ankle rolls.
• Patrick Steps (Poliquin steps) bulletproof the knee against tendonitis.
• Nordic curls eliminate hamstring pulls.

Unlike traditional soccer conditioning that often focuses solely on endurance or top-end speed, the ATG (Athletic Truth Group) system prioritizes structural balance. For a soccer player, this means:

Introducing external loads and focusing on "ATG Standards" (e.g., specific percentages of body weight). Weeks 9–12 Power & Transfer

The program typically utilizes a periodized approach, often starting with "Zero" (no equipment) for the first few weeks to master form before progressing to loaded movements.

Scaling: 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

• KOT Split Squat: 3x5 (Heavy)
• Nordic Curls: 3x6 (Full bodyweight)
• Calf Raise (Bent & Straight Leg): Superset

Weighted Sled Pulls/Pushes: The ultimate soccer tool for acceleration and knee health.