I share with you the knowledge I have gained along my journey from 3 knee surgeries and a lifetime-best 19-inch vertical jump, to now over a 40-inch vertical, superhuman knees, and 2000+ knee success stories for others, including Super Bowl champions, 80+ year old grandparents, and over 50 doctors now using my Knee Ability system with incredible results in their patients.
Circulation into “ground-up” flow from ankle to knee to hip/spine to shoulder:4 Rounds:-100m Backward Sled (or preferred circulation)-15 Tibialis Raises-8 ATG Split Squat per side-8 Back Extensions w/ 2-sec Hold-8 External Rotations w/ 4-sec eccentrics
My current top 2 pieces of advice for social media and life!
My goal is to answer YOUR QUESTIONS under 15 minutes, once a week, so please keep me posted via social media DM (or other ways you communicate to me) on what topic you'd like me to cover next week. Thank you!Yours in Solutions,Benhttps://www.atgonlinecoaching.com
The KOT Mentality - Ep 17 - My Take on FootwearATG Online Coaching - https://www.atgonlinecoaching.com/Knee Ability Zero Book - https://www.amazon.com/Knee-Ability-Zero-Ben-Patrick/dp/B09KNGDYGL
Fernando's Diet Plan: http://nextfitnessonline.comThe ATG Program: https://www.atgonlinecoaching.com
Brendan's injury history which he has now overcome:Patellar tendon surgery 2016Tibial Stress Fractures/shin splints 2017-2019Herniated Lumbar Disc 2019Sports Hernia 2020And his targets on some of the exercises in the ATG Program which he is using to increase his speed going forward:1) Seated Calf Raise 100% BW x 10 [varies in difficulty by brand]2) Tib Bar 30% BW x 103) Peterson Step Up STRICT 20 reps matching 2RM Paused ATG Back SQT4) Strict Nordic Eccentric 12.5% BW(10kg) x 105) Reverse Squat 100% BW(80kg) x 10 (Full hamstring to calf)6.) Seated Goodmorning 100% BW x 10 (Abs to bench, maintaining arch)7.) Dip/Chin 50% BW x 58.) Incline Hammer Curl 25% each hand x 8This is all in addition to accomplishing the entire ATG freak standards over time!
#KOT14 ATG Online Coaching - atgonlinecoaching.comGet Ben and Derek's book - atgforlife.com
Social media once started to negatively affect me. Here's how I've expanded even faster, despite less time and stress on social media, and more time with family.
In this episode we cover one of the hidden gems that allows me to spring off the ground like great natural jumpers can… only for me it's a measurable strength category so I keep going up, up, UP while others lose athleticism. It's a beautiful thing that we can all be more athletic and protected compared to what's traditionally expected for us!
Explained in 6 minutes and 31 seconds - also available on YouTube with exact visuals.
Understanding KneesOverToes in 10 Minutes
KneesOverToes Mentality Episode #9! Leonard is one of my best friends from childhood. Despite being undersized and from a small town, he created a long NFL career for himself and changed many lives along the way. How did he believe he could do it? Derek and I investigated and got the key data from Leonard so that you can apply it to your own life.Leonard was one of my first clients, and the lack of solutions we encountered in traditional training helped formulate the ATG program and some of the equipment innovations below:The ATG Program: https://www.atgonlinecoaching.comThe ATG Equipment List With Links: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac
The ATG NumbersIt's easier to make long-term changes when you can measure them: Reverse Squat 50% BW x 20 MonkeyFoot 12.5% BW x 20 L-Sit x 20 seconds …are examples of measurable hip-flexor strength, but this episode covers much more!If you liked this episode, we can make more episodes breaking down the numbers for specific purposes!All unusual equipment links: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9acThe ATG Program: https://www.atgonlinecoaching.com
1. The Reverse of Your Approach2. The Area Below What You Use When You Jump
Ben's 1-2-3:1. It happened.2. How can you set even bigger goals?3. Keep a list of what you appreciate.[Then keep 2-3 in a note in your phone and up-to-date at all times!]Derek's 1-2-3: 1. Get excited about going to another level! 2. Take
1. Sled 2. Slant 3. Tibs 4. Nordics 5. Hip-Flexors 6. Home Solutions 7. KnowledgeFor all links and discount codes: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9acTo do the program: https://www.atgonlinecoaching.com
Daily walk.Replacing man-made foods with nature-made ones, without limit.Near-daily sled.Having bodyweight training goals.Training to be bulletproof.Electronics cutoff 8.5 hours before morning alarm.Something you consider a sport at least once a week.We hope some tips in this podcast help you on your own journey!
In every ATG workout we: 1. Start with our toes and feet, 2. apply pain-free pressure from the ground up 3. - at least as much backward as forward - 4. and REGRESS to restore full range of motion 5. while strengthening THROUGH LENGTH, 6. leaving NO WEAK LINKS 7. and finishing with our hands and fingers.
In this episode I guide you through my “KneesOverToesGuy Challenge” which is a series of questions to help you have a luckier 2022. For best results, make a note in your phone with your Steps 1-7 so you can look at it, update it as needed, etc… 1. What do you want to get luckier about? [has to be measurable!] 2. WHY??? 3. What entertainment is not getting you closer to your goal? 4. What technology do you need to focus on more? 5. What foods are not getting you closer to your goal? 6. What foods do you need to focus more on? 7. What is your sled? My challenge changed my life. I think it can work great even doing it 5 days per week. That still gives you 104 days a year to live like a normal person. If you try my challenge, please let me know how it goes (via Instagram or wherever you know me from). Yours in Solutions, Ben
Starting picturebook program: https://www.amazon.com/dp/B09KNGDYGL My full program: https://atgonlinecoaching.com The equipment I use: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac Thank you for listening!
Starting picturebook program: https://www.amazon.com/dp/B09KNGDYGL My full program: https://atgonlinecoaching.com The equipment I use: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac Thank you for listening!
I've yet to find a program that trains these 24 areas like the Advanced Zero Program I am currently doing. I hope this podcast changes that for the world.
1. Zero to 2. Dense to 3. Standards to 4. Genetic Potential to 5. Zero The Rebuild to 6. Rocket Dense to 7 & 8 (repeat) Standards and Genetic Potential = 96 weeks. Then can I keep getting even more athletic in 2 years of training only 10 minutes a day?
To follow my full route from Knee Ability ZERO to DENSE STRENGTH to STANDARDS, which has produced 1895 knee success stories and requires ZERO equipment for your first 12 weeks (but you are free to progress at ANY time), check out atgonlinecoaching.com and use code FRESHSTART2021 for my lowest price ever!And to see the equipment you would need, by program: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac
Check out atgonlinecoaching.com for the most results-producing (over 1800 unasked-for knee success stories) knee programming and coaching of all time! FRESHSTART2021 code makes it the lowest price ever, with no long-term contract and 7-days-per-week coaching and service!
Visit atgonlinecoaching.com to read all programs and be coached through any program with your own form coached via user-friendly app!
I know for a fact that any athlete with average or even BELOW average genetics can be in the upper 1% of speed, jumping, and bulletproof joints!
atgonlinecoaching.com shows exactly how anyone can afford my full education, programs, and coaching, and I answer all Instagram DMs if you have any questions for me!
To learn and be coached through Knee Ability, which has the most knee success stories in history, check out atgonlinecoaching.com. And as always, I answer every Instagram DM if you have any questions for me before starting.
Check out atgonlinecoaching.com for the most results-producing knee programming of all time, with unmatched customer service for your dollar!
The Big 3:-ATG-style Seated Goodmorning-Jefferson Curl-Single-Leg Back ExtensionThe Super 7: (Above 3 Plus...)-ATG Split Squat-Quadratus Lumborum Extension-Cross-Bench Pullover-Trap-3 RaiseAnd then the other 13 Factors and WHY!Want to learn from me and have YOUR FORM coached on every key ingredient of my Back Ability Program?I have the cheapest online coaching on earth to actually coach your form videos after every session under 24 hours, and I work to make it the most results-producing with the best customer service, too!atgonlinecoaching.com
Law #0: Jump FreshLaw #1: Jump WarmLaw #2: Jump RightLaw #3: Jump Left (aka Jump Balance)Law #4: Jump HARDLaw #5: WINLaw #6: LOVE YOUR KNEES!
The goal of this podcast is to teach you the 4 unique pathways I have used which result in a situation where there is no such thing as failure in Knee Ability - only degrees of SUCCESS. By learning the movements and listening to this podcast, I know you can help yourself and others for the rest of your life, with nothing but WINS!
My goal by the end of this podcast is that you know how to apply the 8 Pillars and how to detect when they are being violated. In doing so, I believe anyone can be in the upper 1% of human bulletproofing and anti-gravity, regardless of genetics!
© 2020-2025 Ivy Podcast Discovery LLC
