The journey to unlocking your full athletic potential is a marathon, not a sprint. But with the , you have a definitive roadmap to build a body that can finally match your ambitions on the pitch.
The effectiveness of ATG training isn't just theoretical—it's backed by a growing list of success stories:
The third phase is all about physical conditioning, where you'll work on improving your endurance, speed, agility, and strength. You'll engage in high-intensity interval training, strength training, and plyometrics to enhance your overall fitness.
Below is a comprehensive, high-density 12-week ATG-inspired training program engineered specifically for soccer players. This program transitions from foundational structural balance to explosive, game-ready power. Phase 1: Structural Balance & Bulletproofing (Weeks 1–4)
Enter the —a revolutionary system designed not just to make you a better soccer player, but to create a bulletproof athlete.
| Exercise | Primary Benefits for Soccer | How to Perform | | :--- | :--- | :--- | | | Builds immense quad strength, knee stability, and ankle mobility. Crucial for lunging, shielding, and changing direction. | Elevate your back foot. Lower your back knee towards the ground while keeping your front heel planted. Go as deep as possible. | | Jefferson Curl | Strengthens the entire posterior chain (hamstrings, glutes, lower back) through a stretched position. Excellent for preventing hamstring pulls. | Stand with straight legs, holding a light weight. Slowly curl your spine forward one vertebra at a time, reaching for your toes. Roll back up. | | | VMO (Teardrop) Squat | Targets the vastus medialis oblique (VMO), the inner quad muscle essential for knee stability, which is often underdeveloped in athletes. | Place a small plate or board under your heels. Perform a full-depth squat while holding a weight in front of you for counterbalance. | | Pigeon Stretch Progression | Opens up the hip external rotators, improving hip mobility. Critical for fluid lateral movement, turning, and powerful kicking mechanics. | Place one leg bent in front of you, heel near your opposite hip. Lower your torso forward to feel the stretch in the outer hip of your bent leg. | | | Nordic Hamstring Curl | An exceptional movement for building eccentric hamstring strength, which is the #1 predictor of hamstring injury prevention and crucial for deceleration. | Kneel down, securing your ankles. Slowly lower your torso towards the ground, resisting the fall with your hamstrings. Catch yourself and push back up. |
With a foundation established, the focus shifts to creating explosive, functional strength that applies directly to the pitch.
During weeks 1-4, reduce your sprint volume by 20%. Your connective tissues are remodeling. Do not do max effort 100m sprints.
To understand the 12-week program, it's crucial to first grasp the core principles of ATG training. Pioneered by Ben Patrick, known as the "Knees Over Toes Guy," the Athletic Truth Group (ATG) has captivated the fitness and sports world with a philosophy that challenges long-held beliefs about joint health and athleticism.
Traditional lifting ignores the hip flexors in their shortened position.
Many players quit between weeks 3 and 6 because they feel "sore in new places." Specifically, you will feel soreness in the (shin muscle) and the VMO (inner quad).
3 days per week of lower body focus, 2 days of upper body/core. Phase 2: Weeks 5–8 (End-Range Strength & Loading)