The first month focuses on waking up underused muscles and addressing structural imbalances. You will focus on bodyweight control, correcting left-to-right asymmetry, and increasing blood flow to tendons.
Research into 12-week soccer training programs strongly supports the methods ATG employs:
The focus is on waking up the muscles that rarely get used, establishing proper movement patterns, and improving mobility in the ankles and hips.
Building muscle tissue while it is fully elongated.
The ATG (Athletic Truth Group) training system, founded by Ben Patrick ("Knees Over Toes Guy"), has revolutionized bulletproofing the lower body. For soccer players, who face extreme demands from sprinting, cutting, and kicking, integrating ATG principles is a game-changer.
The 12-week cycle is typically structured around building a durable foundation that scales from rehabilitative movements to advanced athletic standards.
: 3 sets x 8 reps per leg (Builds single-leg drive and glute power).
Specifically targets the tendons surrounding the knee cap to alleviate pain. How: Slow, controlled step-downs from a raised surface. 3. Tibialis Raises
: 3 sets x 10 reps (Overloading the quad-tendon connection at the bottom of the squat).
