Two Workouts Per Week and Minimal Effective Dose

Ben Patrick, better known as “Kneesovertoesguy” (@kneesovertoesguy), is the founder of Athletic Truth Group (ATG), an online and brick-and-mortar training system rooted in rehabilitative strength and joint health. After years of debilitating knee and shin pain (including multiple surgeries), he rebuilt his body and performance, going from a sub-20″ vertical to a documented 42″ leap.

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My workout with Ben: https://youtu.be/xpM4V6O9f6w

Timestamps:

• [00:00:00] Who is Ben Patrick?
• [00:02:32] How Ben went from Old Man Patrick to Knees Over Toes Guy.
• [00:06:37] Backward sled dragging for safe strength building and rehab.
• [00:13:14] Full range of motion squatting (deep squats vs. 90-degree limitation).
• [00:16:30] “Strength is gained in the range it is trained.” — Charles Poliquin
• [00:18:50] ATG split squat (front foot elevated split squat).
• [00:19:53] Heel elevation and counterbalancing techniques.
• [00:24:26] Ben’s mother’s transformation — from hip deterioration to sprinting at age 71.
• [00:27:36] Ben’s vertical jump progression — unable to grab rim in high school to dunking at 34.
• [00:28:14] Most effective exercises Ben’s mom might recommend.
• [00:29:54] Ben and I reflect on what Charles Poliquin (RIP) gave to us.
• [00:36:36] How backwards sled pulling became a revered exercise.
• [00:39:12] Mr. Universe Bob Gajda’s contributions to Ben’s regimen.
• [00:42:16] ATG prioritizes offering American-made products when possible.
• [00:43:14] Tibialis raises without equipment.
• [00:45:37] Why I included the ATG wrist bar in a recent 5-Bullet Friday.
• [00:48:32] Ben’s videos he most recommends.
• [00:54:48] Applying the minimum effective dose (MED) for maximum results in any endeavor.
• [00:59:55] What I would include in The 4-Hour Body if it were written or revised today.
• [01:01:13] A space-saving alternative for people who want to enjoy the benefits of sled work.
• [01:01:57] Real examples of high-yield workouts that require a low investment of time.
• [01:05:59] Ben’s basketball warmup protocols.
• [01:06:59] Regularly skip leg day? Try Arnold Schwarzenegger’s one simple trick.
• [01:08:49] Maintaining integrity in the ever-fickle world of content creation.
• [01:32:18] Parting thoughts.

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