Ben Patrick, higher generally known as “Kneesovertoesguy” (@kneesovertoesguy), is the founding father of Athletic Fact Group (ATG), a web based and brick-and-mortar coaching system rooted in rehabilitative energy and joint well being. After years of debilitating knee and shin ache (together with a number of surgical procedures), he rebuilt his physique and efficiency, going from a sub-20″ vertical to a documented 42″ leap. Over the previous 15 years, Ben has coached hundreds of shoppers (from weekend warriors to professional athletes) throughout 50+ nations, sharing his stepwise methodology by way of social media and ATG’s teaching system. He’s the creator of Knee Capacity Zero and different books on health and restoration. His mission now: democratize pain-free motion by making instruments, methods, and training accessible to everybody, particularly high-school college students.
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Ben Patrick (KneesOverToesGuy) — 20-Minute Exercises That Produce Wild Outcomes, From Persistent Knee Ache to Dunking Basketballs, Classes from Charles Poliquin, Bulletproofing the Decrease Physique, and Extra
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Transcripts
SELECTED LINKS FROM THE EPISODE
Join with Ben Patrick:
ATG Teaching | ATG Tools | YouTube | Instagram
Gear & Coaching Instruments
Books & Beneficial Studying
How-To Movies / Packages from Ben
Coaching Strategies & Ideas
- Zone 2 Coaching: Regular cardio base constructing; why/targets.
- VO2 Max “4×4” intervals: e.g., ~4 minutes on / ~4 minutes straightforward × 4–6 rounds; described utilizing sled variants.
- “Energy is gained within the vary it’s skilled.”: Poliquin maxim (deep-range energy for sturdy mobility).
- Myofascial Launch & Energetic Launch Strategies (ART): Modalities I first explored by way of Poliquin.
- Westside Barbell Sled Tradition: Louie Simmons’ parking-lot drags, prowlers, bands/chains lineage (historic context for backward sleds).
- ATG Cut up Squat: Entrance foot elevated, deep-range knee-over-toe development to construct end-range energy.
- Backward Sled Drags: Excessive-rep, low-risk quad/tendon conditioning; circulation earlier than deeper knee work.
- Barry Ross Protocol: Minimalist strength-training methodology that makes use of very low-rep, high-intensity deadlifts (sometimes 2–3 units of two–3 reps) with full restoration to construct most energy and pace with out including extra muscle mass.
- Minimal Efficient Dose (MED): Do the least to set off the specified adaptation; sustained compliance beats maximal plans (pertains throughout coaching/diet).
- Wall Tibialis Raises: No-equipment shin work to stability decrease leg, assist knees/ankles/ft.
- 80/20 Rule (Pareto Precept): Roughly 80% of outcomes come from 20% of efforts or causes.
Individuals
Organizations
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