Author Topic: Ben Patrick (Knees Over Toes Guy) podcast  (Read 655 times)

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CoolColJ

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Ben Patrick (Knees Over Toes Guy) podcast
« on: April 17, 2020, 07:04:04 am »
+3
Nice podcast - some of his concepts have served me well

http://jackedathlete.com/podcast-15-ben-patrick-knees-over-toes-guy/


Quote
“If you jack up your tibialis, VMOs, hamstrings… your knees are gonna be a lot more protected for basketball.”

“Weak knees don’t come from weak hips. They come from too strong of hips relative to how strong your knees are.”

Knee Strength Measure: ATG-style Split Squat. Hamstring cover the calves without the back knee touching the floor.

Hip Strength Measure: Seated Good Morning. Abs to bench, thigh and torso in line.

“The higher the Seated Good Morning over the Split Squat, the less your knee can handle relative to hip.”

“Simply by increasing that muscle tissue (calves, quads, hamstrings, glutes), they’ll have more potential to jump high.”

Three Pillars: 1) Strength 2) Technique of Jumping and 3) Elasticity

“I think anybody can get to a 40-inch vertical with those three.”

“Anyone who can do 10,000 pain-free jumps with maximal intent, you might be able to get to a 40-inch vertical off that alone.”

“A lot of guys, from sprinting alone, will develop their hip flexors. But some guys, their hip flexors are too dang weak, they’re never gonna run fast until they jack up their hip flexors.”

“I think it’s one of the strongest bulletproofing things you can do is dunk with either hand and be able to land either leg first. I fixed so many cases of Jumper’s Knee with that alone.”

“If some dude is already jumping in his sport hundreds of times a week, I can do slow strength work and he’ll find I can jump higher because that’s his weak end of the spectrum (structure and strength).”

Why high rep: “A lot of guys… they’re not actually gonna be able to push their muscle to get stronger because the joint pain is gonna be in the way.”

“Charles Poliquin taught me that VMO is isolated in the very bottom 10 degrees and the very top 10 degrees.”

“For hip flexors, the simplest is to build where you can do a floor L-Sit off the ground (30 seconds).”

“I think most guys are in this state where they’re never really producing adaptation and they’re never really recovering from their shitty workouts.”

“My #1 strategy for getting an athlete conditioned: Let’s get you more athletic”

Ben Patrick on Instagram

Website for Athletic Truth Group



His YouTube channel

https://www.youtube.com/channel/UCGybO-bWZ3W6URh42sdMQiw
« Last Edit: April 28, 2020, 11:36:49 pm by CoolColJ »

ChrisM

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #1 on: April 27, 2020, 05:33:35 pm »
+2
Ben and ATG have ABSOLUTELY helped my knee issues. While I'm not jumping as high as I have at my peak (age and most notably reps) there's no way I would be moving like I am today without them!
« Last Edit: April 28, 2020, 11:29:25 am by ChrisM »
Insert motivational quote here...

Coges

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #2 on: April 27, 2020, 09:39:03 pm »
+2
Everyone knows I love Ben and have been an ATG member since December 2018. My single biggest takeaway from everything he does is that your potential is unlimited if you can get pain free and remain pain free.

Same as Chris here too. The only reason I'm still playing ball is due to Ben. My knees don't hurt at all these days. Now if I can get my ankles to the same state I'd be happy.   
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #3 on: April 28, 2020, 05:16:49 am »
+3
My knees feel pretty good now from his ideas - I do my own take on them like backwards walking up a 30-40 degree slope for 2-3 mins everyday.
My left knee has cartilage damage but it no longer hurts when I squat or jump.
Legs just feel so strong all round, when causally getting off a chair/ground on the balls of my foot with knees well over toes - something I used to dread doing!

So have my ankles - it took time but it did improve from ankle circles, wall tib raises, and general mobility work
The scar tissue eventually breaks up and goes away

I'm 49 years old and believe my best is yet to come - just by being able to train and jump on a consistent basis without pain, or fear of it!
When you get to my age, most people are just too broken down to do anything like this

It's just my left shoulder - I need something like this for my left shoulder :)
It has improved from all the stuff I do, but it's a lot of guess work


« Last Edit: April 28, 2020, 10:16:57 pm by CoolColJ »

Coges

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #4 on: April 28, 2020, 08:03:31 pm »
0
Legs just feel so strong all round, when causally getting off a chair/ground on the balls of my foot with knees well over toes - something I used to dread doing!

Yes this ^^^

That's my litmus test. When I squat down I still cringe when I have to stand back up but it never hurts anymore.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #5 on: April 28, 2020, 11:36:21 pm »
0

Kingfish

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #6 on: April 29, 2020, 05:56:46 pm »
+2
that split squat routine might be a good back off exercise after your full squat for more vmo action.

there are so many little muscles that will get beat as you add weight to a split squat exercise. hard to go max weight to target your vmo when so many other things give out first.

he claims a 40+ jump and i dont see a vid.  :trollface:
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

Coges

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #7 on: April 29, 2020, 08:54:43 pm »
0
that split squat routine might be a good back off exercise after your full squat for more vmo action.

there are so many little muscles that will get beat as you add weight to a split squat exercise. hard to go max weight to target your vmo when so many other things give out first.

he claims a 40+ jump and i dont see a vid.  :trollface:

I'm finding that out actually. I split squat after squatting two days ago and have serious DOMS in everywhere and not just VMO. I would suggest just for VMO the step up progression would be better suited. He normally uses step up variation, split squat and seated GM instead of the squat. If you are squatting he advocates split squat first then squatting after that. 

He tested 40 on a vertec about halfway through last year and had it on IG. I remember on the jump he went way over and probably hit 42 or 43. Don't know why he took it down though. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #8 on: April 29, 2020, 11:42:33 pm »
0
that split squat routine might be a good back off exercise after your full squat for more vmo action.

there are so many little muscles that will get beat as you add weight to a split squat exercise. hard to go max weight to target your vmo when so many other things give out first.

he claims a 40+ jump and i dont see a vid.  :trollface:

Plenty of dunk and jump vids in his Instagram - under different names

« Last Edit: April 29, 2020, 11:44:04 pm by CoolColJ »

CoolColJ

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #9 on: April 30, 2020, 12:18:55 am »
+1
I find the split squat with an SSb works the VMO pretty good as you take balance out of the equation, and I do a calf raise at the bottom which acts like a pause and jams my knee further forward.
the way he does split squats you get up on the balls of your feet to jam the ass to your ankles.

I find backward walking up a steep slope toasts my VMO

In any case you don't need to go max effort on these anyway


CoolColJ

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #10 on: April 30, 2020, 09:32:38 am »
+1
video of his Knee ability progression

<a href="http://www.youtube.com/watch?v=8ZC4k6phEzU" target="_blank">http://www.youtube.com/watch?v=8ZC4k6phEzU</a>

<a href="http://www.youtube.com/watch?v=oqRMSasF0Ko" target="_blank">http://www.youtube.com/watch?v=oqRMSasF0Ko</a>
« Last Edit: April 30, 2020, 10:09:08 am by CoolColJ »

CoolColJ

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #11 on: May 05, 2020, 11:05:02 am »
+1
<a href="http://www.youtube.com/watch?v=HDpqleNDMso" target="_blank">http://www.youtube.com/watch?v=HDpqleNDMso</a>


1:45 - What are you working on?
4:10 - Olympic Lifting and World Records!
7:45 - The Evolution of @kneesovertoesguy
11:53 - Finding Charles Poliquin & Keegan Smith
15:48 - The NEW Era of the Weight Room!
21:50 - Collaborating and Sharing Knowledge
24:28 - Addressing Athlete VS Non-Athlete
32:30 - Secondary is Primary!
38:38 - How to drive up your SKWAAT!
43:17 - Muscles VS Tendons, think backwards.
50:10 - Flexibility VS Practice
54:20 - Exploring the Boundaries
59:00 - The Flexibility Journey
1:06:30 - The BIG 4 Stretches
1:08:40 - Exercising the Mind
1:14:20 - Barefoot Training
1:18:55 - KneeOverToes Clothes
1:23:04 - The Dream...
1:28:20 - ReThink the Side Splits
1:34:55 - ATG Discount

LT3976

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Re: Ben Patrick (Knees Over Toes Guy) podcast
« Reply #12 on: May 05, 2020, 03:50:47 pm »
+3
I jumped back on the ATG system last month.  Same as the rest of yall......getting older (turned 44 in March) and beat up from years of working out.  Knees feel great.  Working on my ankles everyday.  Curious to see where it takes me.
The different programs on there are interesting, depending on goals.  I can see how I can use this training on my 8 year old son when he gets a little older.