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,Benhttps://www.atgonlinecoaching.com
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 💯 responsibility 3. 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. 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!