Ben Patrick (KneesOverToesGuy) — 20-Minute Exercises That Produce Wild Outcomes, From Power Knee Ache to Dunking Basketballs, Classes from Charles Poliquin, Bulletproofing the Decrease Physique, and Extra (#835)

Ben Patrick, higher referred to as “Kneesovertoesguy” (@kneesovertoesguy), is the founding father of Athletic Fact Group (ATG), a web based and brick-and-mortar coaching system rooted in rehabilitative power 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 through social media and ATG’s teaching system. He’s the creator of Knee Skill Zero and different books on health and restoration. His mission now: democratize pain-free motion by making instruments, programs, and schooling accessible to everybody, particularly high-school college students.

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Transcripts

SELECTED LINKS FROM THE EPISODE

• Join with Ben Patrick:

ATG Teaching | ATG Gear | YouTube | Instagram

How-To Movies / Packages from Ben

Gear & Coaching Instruments

Books & Advisable Studying

Coaching Strategies & Ideas

• ATG Break up Squat: Entrance foot elevated, deep-range knee-over-toe development to construct end-range power.
• 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 (usually 2–3 units of two–3 reps) with full restoration to construct most power and pace with out including extra muscle mass.
• 80/20 Rule (Pareto Precept): Roughly 80% of outcomes come from 20% of efforts or causes.
• VO2 Max “4×4” intervals: e.g., ~4 minutes on / ~4 minutes simple × 4–6 rounds; described utilizing sled variants.
• Minimal Efficient Dose (MED): Do the least to set off the specified adaptation; sustained compliance beats maximal plans (pertains throughout coaching/vitamin).
• Myofascial Launch & Lively Launch Methods (ART): Modalities I first explored through Poliquin.
• Occam’s Protocol: A power coaching program to maximise muscle development in a brief interval.
• “Energy is gained within the vary it’s skilled.”: Poliquin maxim (deep-range power for sturdy mobility).
• Wall Tibialis Raises: No-equipment shin work to stability decrease leg, assist knees/ankles/toes.
• Westside Barbell Sled Tradition: Louie Simmons’ parking-lot drags, prowlers, bands/chains lineage (historic context for backward sleds).
• Zone 2 Coaching: Regular cardio base constructing; why/targets.

Folks

Organizations

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TIMESTAMPS

• [00:02:32] How Ben went from Outdated Man Patrick to Knees Over Toes Man.
• [00:06:37] Backward sled dragging for protected power constructing and rehab.
• [00:13:14] Full vary of movement squatting (deep squats vs. 90-degree limitation).
• [00:16:30] “Energy is gained within the vary it’s skilled.” — Charles Poliquin
• [00:18:50] ATG break up squat (entrance foot elevated break up squat).
• [00:19:53] Heel elevation and counterbalancing strategies.
• [00:24:26] Ben’s mom’s transformation — from hip deterioration to sprinting at age 71.
• [00:27:36] Ben’s vertical leap development — unable to seize rim in highschool to dunking at 34.
• [00:28:14] Only workouts Ben’s mother would possibly suggest.
• [00:29:54] Ben and I replicate on what Charles Poliquin (RIP) gave to us.
• [00:36:36] How backwards sled pulling turned a revered train.
• [00:39:12] Mr. Universe Bob Gajda’s contributions to Ben’s routine.
• [00:42:16] ATG prioritizes providing American-made merchandise when potential.
• [00:43:14] Tibialis raises with out tools.
• [00:45:37] Why I included the ATG wrist bar in a latest 5-Bullet Friday.
• [00:48:32] Ben’s movies he most recommends.
• [00:54:48] Making use of the minimal efficient dose (MED) for optimum leads to any endeavor.
• [00:59:55] What I would come with in The 4-Hour Physique if it had been written or revised right this moment.
• [01:01:13] An area-saving various for individuals who need to take pleasure in the advantages of sled work.
• [01:01:57] Actual examples of high-yield exercises that require a low funding of time.
• [01:05:59] Ben’s basketball warmup protocols.
• [01:06:59] Often skip leg day? Attempt Arnold Schwarzenegger’s one easy trick.
• [01:08:49] Sustaining integrity within the ever-fickle world of content material creation.
• [01:32:18] Parting ideas.

BEN PATRICK QUOTES FROM THE INTERVIEW

“I had a highschool basketball coach who began calling me Outdated Man. I used to be so stiff it will take me so lengthy to heat up in comparison with different gamers.”
— Ben Patrick

“[In the] Seventies, train science was turning into a factor in class they usually discovered that when the knee goes over the toe, then there’s extra stress on the knee. So what went into textbooks was displaying whenever you train, don’t let your knee over your toes. [But] take into consideration stepping down the steps and cease. You’re taking a step downstairs, cease. You’re loading your knee over your toes, each single step you are taking downstairs.”
— Ben Patrick

“So the very first thing that I may inform that allowed me to get off the painkillers was dragging a sled backwards.”
— Ben Patrick

“I attempt to be actually cautious to by no means lie in a YouTube title.”
— Ben Patrick

“My entire philosophy is simply to have stability stability within the physique, ahead, backward, excessive positions, low positions, decrease legs, higher legs.”
— Ben Patrick

“Elevating your heels a bit might help folks get decrease on a squat and holding a weight out in entrance of you reduces the stress on the knee.”
— Ben Patrick

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Need to hear one other episode with the coach who impressed Ben’s breakthrough? Take heed to my second dialog with Charles Poliquin, whose radical knees-over-toes philosophy helped Ben overcome continual knee ache and get off painkillers. We talk about his favourite mass-building program, nighttime routines for higher sleep, easy methods to differentiate horrible trainers from the very best, and far more.