Ben Patrick (KneesOverToesGuy) — 20-Minute Workouts That Produce Wild Results, From Chronic Knee Pain to Dunking Basketballs, Lessons from Charles Poliquin, Bulletproofing the Lower Body, and More (#835)

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. Over the past 15 years, Ben has coached thousands of clients (from weekend warriors to pro athletes) across 50+ countries, sharing his stepwise method via social media and ATG’s coaching system. He is the author of Knee Ability Zero and other books on fitness and recovery. His mission now: democratize pain-free movement by making tools, systems, and education accessible to everyone, especially high-school students.

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Transcripts

• This episode (coming soon)
• All episodes

SELECTED LINKS FROM THE EPISODE

Connect with Ben Patrick:

ATG Coaching | ATG Equipment | YouTube | Instagram

Gear & Training Tools

• ATG Tib Bar: For tibialis (front-shin) strengthening.
• ATG Wrist Bar: Plate-loadable handle for forearm pronation/supination and elbow prehab/rehab.
• ATG Backward/Forward “Resisted Treadmill”: Indoor analog to sled work.
• Slant Board: For heel-elevated squats / ankle mobility work.
• Torque TANK M1 Push Sled: Space-efficient friction sled.

Books & Recommended Reading

• I Followed the Knees Over Toes Guy’s Advice — And It Worked | Outside Magazine
• The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss
• The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Timothy Ferriss
• Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers by Timothy Ferriss

How-To Videos / Programs from Ben

•  Minimalistic Program w/ Sets/Reps List

Training Methods & Concepts

• Zone 2 Training: Steady aerobic base building; why/targets.
• VO2 Max “4×4” intervals: e.g., ~4 minutes on / ~4 minutes easy × 4–6 rounds; described using sled variants.
• “Strength is gained in the range it is trained.”: Poliquin maxim (deep-range strength for durable mobility).
• Myofascial Release & Active Release Techniques (ART): Modalities I first explored via Poliquin.
• Westside Barbell Sled Culture: Louie Simmons’ parking-lot drags, prowlers, bands/chains lineage (historical context for backward sleds).
• ATG Split Squat: Front foot elevated, deep-range knee-over-toe progression to build end-range strength.
• Backward Sled Drags: High-rep, low-risk quad/tendon conditioning; circulation before deeper knee work.
• Barry Ross Protocol: Minimalist strength-training method that uses very low-rep, high-intensity deadlifts (typically 2–3 sets of 2–3 reps) with full recovery to build maximum strength and speed without adding excess muscle mass.
• Minimum Effective Dose (MED): Do the least to trigger the desired adaptation; sustained compliance beats maximal plans (pertains across training/nutrition).
• Wall Tibialis Raises: No-equipment shin work to balance lower leg, help knees/ankles/feet.
• 80/20 Rule (Pareto Principle): Roughly 80% of results come from 20% of efforts or causes.

People

• Peter Attia
• Mark Bell
• Gary Brecka
• Al Capone
• Allyson Felix
• Bob Gajda
• Jerzy Gregorek
• Nsima Inyang
• Byron Katie
• Charles Poliquin
• Barry Ross
• Arnold Schwarzenegger
• Louie Simmons
• Christopher Sommer
• Balaji S. Srinivasan
• Dave Tate
• Andrew Zimmern

Organizations

• ATG (Athletic Truth Group)
• EliteFTS
• Torque Fitness
• Westside Barbell
• YMCA

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