#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

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: Twitter : twitter.com/tferriss Instagram : instagram.com/timferriss YouTube : youtube.com/timferriss Facebook : facebook.com/timferriss LinkedIn: linkedin.com/in/timferriss See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info .