: Focuses on building power in the deepest positions of a joint's range of motion. Regressibility
Increasing intensity. You should be pushing for more reps or slightly more resistance while maintaining that full ATG range of motion. Phase 3: Explosive Power & Speed (Weeks 9–12)
Speed of movement. This is where you peak for your season or a major tournament. Why This Works for Soccer Players atg soccer 12 week program top
Enter the (Athletic Truth Group), designed by Ben Patrick, famously known as the "Knees Over Toes Guy." This approach revolutionized athletic training by focusing on strength through length —building strength in muscles while they are in a stretched position, particularly around joints like the knees and ankles.
: It builds the "brakes" of the lower body, allowing you to stop on a dime, cut faster, and change direction with confidence. : Focuses on building power in the deepest
Directly increases kicking velocity and allows for faster leg recovery during sprinting cycles. Expected Results and Benefits
| Exercise | Sets x Reps | Progression | |----------|-------------|--------------| | Backward sled | 4 x 3 min | Moderate weight | | ATG split squat | 3 x 8/side | Lower heel elevation | | Patrick step (2–4” step) | 3 x 10/side | Add 5–10 lb dumbbell | | Tib raise (weighted) | 4 x 15 | 10–20 lb plate | | Nordic curl (negatives) | 3 x 4–6 | Use band assist | | Poliquin step-up | 3 x 6/side | Knee over toe emphasis | | Kettlebell swing | 3 x 15 | Glute & hamstring power | Phase 3: Explosive Power & Speed (Weeks 9–12)
By balancing your muscles and strengthening your tendons, you minimize the risk of ACL tears, groin strains, and hamstring pulls.
: Training starts at the ankles and feet to create a stable foundation for the knees, hips, and shoulders.
Exercises can be regressed to "Zero" level (no equipment) or progressed for elite athletes.