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Knees Over Toes 15-Minute Lecture Series
60 episodes - English - Latest episode: almost 2 years ago -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
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Episodes
The ATG Group Class
August 31, 2022 20:14 - 15 minutes - 14.6 MBCirculation 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
Top 2 Social Media Tips
August 10, 2022 23:31 - 15 minutes - 13.9 MBMy current top 2 pieces of advice for social media and life!
ATG-Style PHA Training!
July 15, 2022 17:05 - 15 minutes - 14.2 MBMy 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
My Take on Footwear | #KOT17
May 14, 2022 12:00 - 9 minutes - 9.24 MBThe 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
3 Diet Tips for Less Stress & More RESULTS | #KOT16
April 23, 2022 12:00 - 27 minutes - 25.3 MBFernando's Diet Plan: http://nextfitnessonline.com The ATG Program: https://www.atgonlinecoaching.com
ATG Numbers for Speed | #KOT15
April 14, 2022 19:29 - 23 minutes - 21.3 MBBrendan’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...
Life Update w/ Mr1nf1n1ty | #KOT14
April 13, 2022 15:12 - 38 minutes - 35.4 MB#KOT14 ATG Online Coaching - atgonlinecoaching.com Get Ben and Derek's book - atgforlife.com
3 Keys for Social Media Success & Happiness | #KOT13
April 06, 2022 23:25 - 21 minutes - 19.8 MBSocial 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.
ATG Numbers: Tibialis Edition | #KOT12
March 30, 2022 15:07 - 12 minutes - 11.7 MBIn 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!
How to Exercise to Make Your Body More Bulletproof - #KOTM11
March 25, 2022 16:45 - 6 minutes - 6.08 MBExplained in 6 minutes and 31 seconds - also available on YouTube with exact visuals.
How to Exercise to Make Your Body More Bulletproof | #KOT11
March 25, 2022 16:45 - 6 minutes - 6.08 MBExplained in 6 minutes and 31 seconds - also available on YouTube with exact visuals.
10 Minutes to Understand KneesOverToes
March 16, 2022 21:22 - 8 minutes - 7.57 MBUnderstanding KneesOverToes in 10 Minutes
10 Minutes to Understand KneesOverToes | #KOT10
March 16, 2022 21:22 - 8 minutes - 7.57 MBUnderstanding KneesOverToes in 10 Minutes
How Leonard Johnson’s Mindset Created His NFL Career
March 07, 2022 10:00 - 15 minutes - 14 MBKneesOverToes 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 a...
How Leonard Johnson’s Mindset Created His NFL Career | #KOT9
March 07, 2022 10:00 - 15 minutes - 14 MBKneesOverToes 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 a...
ATG Numbers: Hip-Flexor Edition
March 03, 2022 15:57 - 28 minutes - 26.2 MBThe 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.atgonlinecoa...
ATG Numbers: Hip-Flexor Edition | #KOT8
March 03, 2022 15:57 - 28 minutes - 26.2 MBThe 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.atgonlinecoa...
How to Make a Transformation
March 01, 2022 10:00 - 21 minutes - 19.7 MBThe key is simple: find your CONSISTENT win.
How to Make a Transformation | #KOT7
March 01, 2022 10:00 - 21 minutes - 19.7 MBThe key is simple: find your CONSISTENT win.
The 2 Hidden Gems For Jumping Higher | #KOT6
February 25, 2022 13:00 - 23 minutes - 21.2 MB1. The Reverse of Your Approach 2. The Area Below What You Use When You Jump
The 2 Hidden Gems For Jumping Higher
February 25, 2022 13:00 - 23 minutes - 21.2 MB1. The Reverse of Your Approach 2. The Area Below What You Use When You Jump
Overcoming Setbacks
February 18, 2022 18:35 - 25 minutes - 23.7 MBBen’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!
Overcoming Setbacks | #KOT5
February 18, 2022 18:35 - 25 minutes - 23.7 MBBen’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!
7 Unusual Exercise Solutions | #KOT4
February 14, 2022 17:36 - 20 minutes - 19 MB1. 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
7 Unusual Exercise Solutions
February 14, 2022 17:36 - 20 minutes - 19 MB1. 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
8 Actions to Lose Fat with Less Stress | #KOT3
February 09, 2022 15:28 - 27 minutes - 25 MBDaily 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!
8 Actions to Lose Fat with Less Stress
February 09, 2022 15:28 - 27 minutes - 25 MBDaily 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!
ATG Longevity Training Checklist
February 01, 2022 13:00 - 23 minutes - 22 MBIn 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.
ATG Longevity Training Checklist | #KOT2
February 01, 2022 13:00 - 23 minutes - 22 MBIn 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.
The KneesOverToesGuy Challenge | #KOT1
January 29, 2022 00:00 - 22 minutes - 21.1 MBIn 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...
The KneeOverToesGuy Challenge
January 29, 2022 00:00 - 22 minutes - 21.1 MBIn 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...
The KneesOverToesGuy Challenge
January 29, 2022 00:00 - 22 minutes - 21.1 MBIn 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...
3 Levels of ATG Coaching Certification & ATG Jeep Gyms?
December 01, 2021 20:02 - 43 minutes - 39.9 MBStarting 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!
The Definition of Short Range
December 01, 2021 19:58 - 10 minutes - 9.61 MBStarting 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!
Upper Body & ATG Los Angeles
November 20, 2021 03:50 - 17 minutes - 16.5 MBThe Future of ATG
November 10, 2021 17:59 - 34 minutes - 31.4 MBATG Update 11-3-2021
November 03, 2021 17:57 - 43 minutes - 39.9 MBYour Knees Have 24 Opportunities For Protection & Ability
September 22, 2021 21:52 - 9 minutes - 8.82 MBI'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. <3
Knee Ability Prep: How to Get in Shape While Putting Money in The Bank For Your KNEES, Too
September 16, 2021 18:11 - 10 minutes - 9.56 MBMy Current Speed System
September 14, 2021 16:45 - 28 minutes - 26.3 MBThe Advanced Zero Hamstrings System
September 03, 2021 18:50 - 22 minutes - 20.3 MB5 Minutes: Long-Term Knee Pain Solution
August 30, 2021 17:42 - 5 minutes - 4.64 MB2-Year System + Continual Gains
March 06, 2021 03:06 - 13 minutes - 12.8 MB1. 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?
How to Make Your Own ATG
January 28, 2021 22:45 - 45 minutes - 42 MBTo 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
SAFE Knees Over Toes Loading Progression!
December 22, 2020 04:25 - 25 minutes - 23.8 MBCheck 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!
Knee Ability DENSE STRENGTH!
December 01, 2020 01:27 - 33 minutes - 30.3 MBVisit atgonlinecoaching.com to read all programs and be coached through any program with your own form coached via user-friendly app!
The 2 Biggest Mistakes in u18 Training
November 08, 2020 20:37 - 5 minutes - 5.39 MBI 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!
7 Facts We Should All Know About Longevity
October 31, 2020 04:09 - 14 minutes - 13.6 MBatgonlinecoaching.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!