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"Ben has achieved more results with knees than any person in strength history."
"If you're looking for a better way to help your clients who have knee pain, his programming is the answer!"
...the majority of the world has been scared away from strengthening this quality in exercise, because a 1978 Duke University study determined that there is more pressure on your knees when they go over your toes. NO DUH!
The result = knee surgeries and knee replacements going up 10X per capita since then, and now determined to be at epidemic levels, with 790,000 knee replacements last year...
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1. Build From The Ground Up. Ankles to knees, knees to hips, hips to shoulders… building in this order makes the most bulletproof body according to gravity, yet no previous system has ever actually programmed its volume accordingly. How do you find out your true athleticism and bulletproofing potential if you build out of balance from your natural design?
The more we build from the top down, the more pain and injuries we accumulate and the more gravity-bound we become. The more we build from the ground up, the more we free ourselves of pains and injuries, the more athletic we get, and the longer we live with a high quality of life. Let’s look at the first two steps of Knee Ability Zero...
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At ATG we don’t address conditions. Conditions have their place, but we believe the human body was designed correctly, and our role in the system is helping you travel a route of improving your pain-free ABILITIES.
While we are known for knees, we are actually a full body fitness system.
Here is what Ben has to say about the Programs lineup:
The most common route is Zero > Dense Strength > Standards.
The Zero program has been crucial for me and others to make gains WITHOUT a gym.
Then the Dense Strength program provides a safer yet still powerful way to change strength - particularly in the muscles and tendons around our joints and spine: by MASTERING 10 sets in 10 minutes at a given difficulty and only increasing when that is achieved, rather than pushing too much difficulty too soon.
The Standards program was the original heart and soul of ATG’s growth online: rather than stressing about lack of ability or limitations, using MEASURABLE TARGETS to fundamentally change how bulletproof your joint and spine areas are.
Many more programs have recently been added.
Yours in Solutions,
These are the programs presently offered on our coaching app. See more descriptions further on.
KNEE ABILITY ZERO (ZERO)
Knee Ability Zero is Ben's first and foundational program for joint health. It's a bodyweight rebuild from the ground up. Knee Ability Zero is optional, but highly recommended as the first step if you have knee or ankle issues.
The schedule is:
Tues-Thurs Optional Upper and Mobility
Here is an overview video: https://youtu.be/y9wJWdAXzWA
Zero weights needed.
Zero equipment needed. [Optional upper body exercises on Tuesday/Thursday require nominal equipment.]
Zero need to work through pain.
Zero special abilities needed to start.
If you have knee issues, watch this video!
Dense Strength is a gradual approach to dominating additional load for many sets within a given timeframe, rather than rushing into heavy loads. But there is NO PRESSURE on how many sets you do.
The Dense Strength program provides a safe yet still powerful way to change strength - particularly in the muscles and tendons around our joints and spine: by MASTERING 10 sets in 10 minutes at a given difficulty and only increasing when that is achieved, rather than pushing too much difficulty too soon.
Ben says: "12 weeks has been a game changer for me and many others. It's not fancy but gives enough time to make legitimate changes to affect the rest of your life - with greater potential for longevity and athleticism."
Dense Strength is a 4-day program. To suit member needs, Ben also offers 3-Day and 5-Day Dense Strength Programs.
"Then in Standards, the idea is to test your abilities in 20 different areas, and thus find out more about your strengths and weaknesses relative to the thousands of others who have done my system. A "Standard" is simply a measurable ability that by actual test most people can't do, but by actual experience coaching, most people can achieve! Each Standard is unorthodox compared to traditional exercise, but each Standard follows simple, evidential clues for greater longevity.
Zero, Dense and Standards are my 3 classic programs. They are the original route - the culmination of 10 years of gradual success at reverse engineering pain, aging, and lack of athleticism. They have created well over 2,000 knee success stories, along with thousands more for the rest of the body.
Powerlifting, Bodybuilding, Olympic Weightlifting, CrossFit, Gymnastics, Strongman... these are all sports.
My goal for the ATG (Athletic Truth Group) system is to engineer human bulletproofing which can help all the above sports as well as every other sport and every other person of any age or ability."
Standards is a 4-day program. To suit member needs, Ben also offers 3-Day and 5-Day Standards Programs.
WOMEN OF ATG
This program is a product of feedback from women doing the ATG Program. It is tested, coached, and kept up to date each week by Alissa (Ben's wife) and other women training ATG-style. The program has 3 lower body workouts M, W, F and 2 upper body workouts Tues, Thurs.
It includes many different exercises from the other programs.
With the Women of ATG Program, you are testing yourself at a level you are comfortable with, that does NOT cause pain.
Alissa posted this on Instagram at 7 months pregnant: "As a mom, I know how tough it can be to get in a workout. I designed the Women of ATG program to be quick but EFFECTIVE, as well as with regressions so you can start at whatever your level is. But if you do the hardest levels each workout is actually pretty badass! At this stage of pregnancy, I'm just keeping it easy."
Some members may wish to focus on a particular area or function of the body that is uncomfortable, before embarking on a full body program. These protocols are meant to be done for about 6 weeks.
Ben has protocols for the shoulder, back, hip, knee, foot, and for flexibility.
SHOULDER: This protocol has been used to help people who thought they had to give up baseball or other shoulder-dependent activities. You can do this protocol to support your own fitness regimen, or in addition to any full-body ATG program to bring up low scores in your shoulder Structural Balance.
BACK: Ben says: "I always advise full body ATG training, but the power to help people get off painkillers and increase ability is a powerful thing and it's something I've used for over a decade to help myself and others when a current problem exists. This can be done 3 times per week for 6 weeks on top of training or standalone, to get back into ACTION."
HIP: This is designed to get the hips an increase of ability, which has resulted in hundreds of reports of decreased pain and increased freedom with the hips. But the goal is always just an increase of PAIN-FREE ABILITY. That's it. All the success stories for overcoming injuries are a welcomed byproduct.
KNEE: Ben says: "I believe in training the whole body with ATG principles, but short-term protocols have helped myself and thousands of others get off painkillers and that's a valuable thing to have available, too!"
FOOT: This is a very basic 3x per week formula to get the feet progressing in ABILITY. Ben says: "Experience has shown me that a vast amount of foot problems are simply lack of training of the strength and flexibility of the feet, since Squats, Deadlifts, Leg Presses, Leg Extensions - all the most-used weightroom exercises - lack foot movement and loading!"
FLEXIBILITY: Ben says: "Flexibility is something I pursue in some way in every workout because I use predominantly full range of motion exercises. However, it can be helpful to remedy lagging flexibility by training it extra hard for 6 weeks, after which it's a lot easier to maintain! Each stretch lists the exact Standard I seek to maintain year-round."
ATG FOR CROSSFIT
Ben: "This is my first official attempt at using what I know to help Cross Fitters, both individual Cross Fitters and CrossFit Coaches running group classes, so when you click on each protocol, you'll see my recommendation for how to implement it in a class setting. This will likely take me the next year to perfect, including attending classes myself."
WHAT BEN'S DOING
Ben: "We're working on a calculator to accompany the program. The program is based on 3 rep Front Squat @ 40X1 and 3 rep 45-degree Incline DB Press @ 40X1. Open up any exercise and you can see the goal in relation to the mother lifts. The concept of Structural Balance saved my body and applying the ratios to my TRAINING is my strategy to go further."
WHAT ALISSA'S DOING
Ben: "Alissa is doing this program from our living room, using just:
1. ATG Buddies
2. Back Extension
3. Floss Band
4. Stretch Mat
Mon-Wed-Fri doing the main workout flow and Tues-Thurs doing the accessory work."
ATG FOR LONGEVITY
"This is the simplest program I've ever made. It took me a decade of programming to 'unlearn' to such an extent as to create this. It very well may be my favorite program ever, because it's the one I could do the rest of my life."
Here is the schedule:
LOWER BACK: THU
UPPER BACK: FRI
OPTIONAL ELBOWS: SUN
ATG-STYLE PHA TRAINING
"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." - Bruce Lee
This is ATG-style PHA Training. PHA stands for peripheral heart action training. It is a form of bodybuilding circuit training that was popularized by former Mr. Universe Bob Gajda in the 1960's. The smaller muscles around the heart are worked on first before the larger muscles around the body's periphery. PHA requires that you do the movements continuously over a period of time with no breaks.
Advanced Zero is a combination of bodyweight and weighted exercises. This program may be done at any time after Knee Ability Zero.
'I like having Advanced Zero in my arsenal for when I travel, knowing I can make legit gains with only items I can easily travel with!
In a single sentence, here's how I train in Advanced Zero:
I work on my Strength through Mobility from the Ground Up at the level I can do with NO PAIN, with even balance of weights and my own bodyweight.'
Here is the schedule:
LOWER BODY FLOW: MON, WED, FRI
MOBILITY & UPPER BODY: TUE, THU
DENSE FOR SPEED
Ben: "I was crazy to think I could manufacture an elite basketball body but that's exactly what I did off training alone. Now one of our staff, Brendan (@atgsprinter) is even crazier and thinks he can take his crap genetics to the Olympics for sprinting! Alternating phases of these Dense & Standards versions is his plan to do it!"
Ben: "In each exercise you will find our current strength numbers specifically for speed! What if your speed potential is greater than you know? With this approach of reverse engineering speed into measurable exercises, you can train the exact qualities observed in the world's fastest! This puts your speed in YOUR hands. (And your legs lol!)"
ATG GROUP CLASSES
Ben: "I love working on fitness from every angle, including running group classes. Owning a gym for 8 years, I gravitated to a group class style where we use the sled for circulation to start each round and then flow from the ankle all the way up to the shoulder! So, members can flow through at their own pace. 3-4 rounds."
All members may do any of the ATG Programs at any time.
For the first program, Knee Ability Zero, no equipment is needed for the 8 key lower body exercises on M, W, F. The optional upper body exercises on Tues. and Thurs. require nominal equipment. Knee Ability Zero is body weight only. And you may do the exercises in your home or any other location.
As you progress, you will need some equipment. Here is Ben's article showing what equipment is needed and where to get it: Equipment by Program! Overview | by Kneesovertoesguy
If you do not have a piece of equipment available, the ATG Coaches are very resourceful and can give you alternative equipment ideas.
Ben understands that many members will have their own athletic programs that they are doing, such as bodybuilding, martial arts, yoga, endurance training, or specific athletic coaching for basketball, baseball, soccer etc., with their team trainers.
He has this to say about combining your program with the ATG program:
"Fortunately, my sessions range from 20-30 minutes and will hit the missing links to get you even more gains out of your existing training!"
Knee Ability Zero is 3 sessions per week (M, W, F) with optional upper body exercises and stretching on off-days (T, Th). The days you do the 3 sessions can be changed by you to fit your schedule.
The Dense Strength Program is 4 days per week (M, T, Th, F). The sessions are about 30 - 45 minutes. Ben has 3-Day and 5-Day Dense Strength Programs to suit member needs.
The Standards Program is also 4 days per week (M, T, Th, F). The sessions are about 30 - 45 minutes. Ben has 3-Day and 5-Day Standards Programs to suit member needs.
The other programs are general 5 days programs. Some are 6 days.
The program costs $49.50 per month. It's a monthly recurring subscription service which you can cancel at ANY time.
We accept credit/debit cards and PayPal.
Yes. You can sign up for one month and cancel, or you may find that you benefit so much from the training that you want to stay on for a number of months.
You may cancel at any time. Regardless of when you cancel, you will still receive service for the entire month that you paid for.
Ben is not a medical professional and may not give advice regarding medical conditions. Ben specializes in Knee Ability. The ATG methodology strengthens and restores the muscles, tendons, and ligaments from the ground up and bulletproofs the knees against the intense forces that they are subjected to in sports and in life.
We have countless members who have improved or eliminated tendinitis and other conditions as a result of doing the Knee Ability Zero Program. Check out some of the success stories on the website.
Here is a video Ben likes to have anyone watch who has knee issues:
Ben is not a medical professional and may not give advice regarding medical conditions. Consult your surgeon or physical therapist for an answer to this question.
Ben specializes in Knee Ability. The ATG methodology strengthens and restores the muscles, tendons, and ligaments from the ground up and bulletproofs the knees against the intense forces that they are subjected to in sports and in life.
Once you have your doctor's or PT's approval, get onto the Knee Ability Zero Program and begin to restore your knees.
Here is a video Ben likes to have anyone watch who has knee issues:
Our service is delivered through a coaching app. The programs are very clearly laid out and are delivered via the app. All the exercises are shown, and you are guided through them daily by your Coach. You do the exercises for the day, and you send in form videos to your Coach to review. He will help you as needed. You have regular back and forth communication with your Coach. Our team of Coaches review thousands of videos from our members in over 125 countries every week!
There are tutorial videos showing how you progress from the lowest level to the highest level. There are set ATG Standards that you work towards on each individual exercise, as verified by an ATG Coach.
When you sign up, you will be guided to download the app that we use for the daily coaching. You will download the app and receive a message from your Coach and begin your program.
The age requirement for ATG Online Coaching is 18 years old. Parental consent is required for any member younger than 18. There is a parental consent option available to you when signing up your minor child.
Thank you for your interest in Ben's books.
KNEE ABILITY ZERO
Knee Ability Zero is about Ben's first and foundational program for strengthening and making more flexible the tendons, ligaments, and muscles in and around the joints, from the ground up. It's a great basis for any activity in life, or any sport. Once you learn the exercises, the program takes about 30 minutes, 3 times per week. This program, Knee Ability Zero, uses no equipment and can be done in your own home. It's bodyweight only.
Here is the link:
ATG FOR LIFE
ATG for Life is a 2 workouts-per-week program for longevity. It's a wonderful program for young or old, fit or unfit, athlete or non-athlete. It scales to your pain-free level.
ATG for Life uses some equipment, including a sled, and uses weights (when you are ready for them). There are alternatives to using a sled, which are shown in the book.
With ATG for Life, you may advance to using weights with the exercises, and eventually adding more weight. It scales upwards as far as you want to take it! It's a great regimen when you want a program that covers full body, but you have limited time to work out during the week. You could do this program the rest of your life and stay healthy and fit. The sled work is crucial.
ATG for Life is two workouts. It is done just twice a week. Workout 1 has 10 lower and upper body exercises. Workout 2 has 10 different lower and upper body exercises, except that 4 of the 10 exercises are done both days.
A key difference between the two programs is that Knee Ability Zero is bodyweight only, no equipment. Knee Ability Zero may be done at home, outside, or at a gym. ATG for Life uses equipment and weights and requires a home gym, or the use of a commercial gym.
Here is the link:
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I wake up (and WORK) 7 days a week with the same motivation: get people trained in the solutions which are not broadly known but which FACTUALLY can change your knee surgery odds from what the American Academy of Orthopedic Surgeons is predicting for you.
My own chronic knee problems started at age 9, and by 18 I had 3 surgical knee alterations and I had to quit basketball altogether. That’s when I decided to devote my life to figuring out how to bulletproof the knees, and I did just that, transforming from the fragile guy with a lifetime-best 19-inch vertical jump, to now having the knee advantage even when playing against elite NBA players, plus a 42-inch vertical, the only known and documented case of an adult going from sub-20 to over-40 inch vertical jump.
In 2.5 years I’ve taken 1 day off, and I don’t see that changing until 2030 when we find out if the expected increase of 790,000 to 3.5 million knee replacements per year has been prevented due to my own efforts and the growing web of ATG members now making booms in their own areas.
As the COO my purpose is simple: run the BUSINESS so Ben can focus on maximally helping people. If you’ve ever run your own business you can relate to how many unseen things actually go into it…
I, too, work 7 days a week but not on any coaching. My job is to bulletproof the BUSINESS and create a work environment where every single staff member loves their job. Ben and his team being able to give their all to helping ATG Fam… THAT is my job.
I also had knee cartilage damage of my own that I was told I would have to live with, and I actually helped Ben in creating some of his most important knee progressions. I completely handled my own symptoms, painlessly, and now that I’ve had a baby, I’m actually looking forward to getting in the best shape of my life.
I was a competitive figure skater for 10 years and I’ll be getting back on the ice soon. Just as Ben is doing his best dunks as he’s entering his 30s, I want to do my best jumps in my 30s! So, yes, I’m an ATG Fam, too! But my time is spent on everything Ben DOESN’T want to do, so he can put all his time into the training system.
Ben and I go back being best of friends since the age of 4. I personally have witnessed the incredible transformation of Ben going from barely being able to touch the net of a rim to doing dunks with ease. I have trained alongside Ben and many of the other ATG staff and watched the miracles come to life, including myself whose ability to play semi pro and entry level professional soccer was realized by having a bulletproof body into my late 20s and early 30s!
Day by day, win by win our mission is to restore people to doing what they love without pain. My job here at ATG as the CAO is to ensure the company runs smoothly and that all of our staff are extremely happy!
I truly believe we have the best programs on earth which restore quality of life and give people who once had given up due to body weaknesses a fighting chance to feel like they can do what they love again.
I was one of Ben’s first clients, before ATG was even created. I had weak and painful knees and an abysmal 17 inch vertical. I never thought I would be dunking all four plants and being able to do the ATG standards in my sleep.
I’ve trained with ATG since the beginning so I know where it came from to where it is now. There is no better service on the planet and I’m living proof that anyone can overcome knee pain and become more athletic!
My purpose in life has always been to help others. At ATG, we care about results and personal touch. I love our ATG Fam and get to see their gains every hour of every day. That makes me a very happy Mama Knees Over Toes ☺️.
When I first arrived at ATG I was overweight, non athletic, and had no hope of achieving my dream of dunking! I literally couldn’t do one chin up and barely touched the net when trying to dunk! I had zero confidence in my appearance and abilities! After training with Ben and the ATG system I lost 20 pounds, dunked for the first time in my life, and my athleticism is at the highest it’s ever been! I’m finally comfortable in my own skin which is probably the best gift that I’ve achieved with this training! This has completely changed my life and so grateful for trying this system!
My name is Marcel Betancourt and I am a tennis player from Puerto Rico. I discovered ATG, as a local gym, back in 2015 after my years of competing in college. I came to train with Ben being unathletic, plagued with Tennis Elbow and back pains, in hopes of a chance to pursue a professional career. Since then, I have become ATG's longest standing employee, helped contribute to the development of the ATG system, have resolved all previous physical issues and can finally play tennis completely pain-free, and continue to support Ben by becoming the Head of Progress for ATG.
I started out as an ATG member who loved the product and the results. Now my passion is improving the technology so that more people can be reached with this world-class training system.
In 2018, Ben invited me to film and create epic highlight videos for the weekly ATG Hoops Runs. And that’s exactly what I did. 2 years later, I’m working for ATG full time creating professional videos to help share Ben’s knowledge and provide valuable resources for our loyal ATG Fam! I enjoy using my editing skills to help ATG in any way that I can.