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  4. #835: 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 (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 (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

The Tim Ferriss Show vor 9 Monaten
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1:37:03

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.


This episode is brought to you by:


Momentous high-quality creatine for
cognitive and muscular
support: https://livemomentous.com/Tim (Code
TIM for 35% off your first subscription.)


Monarch track, budget, plan, and do more
with your
money: Monarch.com/Tim (50%
off your first year at monarchmoney.com with code TIM)


David Protein Bars 28g of protein,
150 calories, and 0g of
sugar: https://davidprotein.com/tim (Buy
4 cartons, get the 5th free.)


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.



*


For show notes and past guests
on The Tim Ferriss Show,
please
visit tim.blog/podcast.


For deals from sponsors of The Tim
Ferriss Show, please
visit tim.blog/podcast-sponsors


Sign up for Tim’s email newsletter (5-Bullet Friday)
at tim.blog/friday.


For transcripts of episodes, go
to tim.blog/transcripts.


Discover Tim’s
books: tim.blog/books.


Follow Tim:


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Instagram: instagram.com/timferriss


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