The KneesOverToes Mentality: Recent Episodes
Ben Patrick
My goal is an under-30-minute podcast that gives you ACTIONABLE solutions. I hope you enjoy it.
For my starting book: zerobook.co
And for my full program which has helped people to thousands of knee success stories: atgonlinecoaching.com
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 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,
Ben
https://www.atgonlinecoaching.com
The KOT Mentality - Ep 17 - My Take on Footwear
ATG 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.com
The ATG Program:
https://www.atgonlinecoaching.com
Brendan’s injury history which he has now overcome:
Patellar tendon surgery 2016
Tibial Stress Fractures/shin splints 2017-2019
Herniated Lumbar Disc 2019
Sports Hernia 2020
And 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 10
3) Peterson Step Up STRICT 20 reps matching 2RM Paused ATG Back SQT
4) Strict Nordic Eccentric 12.5% BW(10kg) x 10
5) 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 5
8.) Incline Hammer Curl 25% each hand x 8
This is all in addition to accomplishing the entire ATG freak standards over time!
KOT14
ATG Online Coaching - atgonlinecoaching.com
Get 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!
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.com
The ATG Equipment List With Links: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac
The ATG Numbers
It’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-5a50fc84f9ac
The ATG Program:
https://www.atgonlinecoaching.com
Ben’s 1-2-3:
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It happened.
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How can you set even bigger goals?
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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:
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Get excited about going to another level!
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Take 💯 responsibility
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Create the Vision of the person you desire to be... chart your progress!
1. Sled
2. Slant
3. Tibs
4. Nordics
5. Hip-Flexors
6. Home Solutions
7. Knowledge
For all links and discount codes: https://kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac
To 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