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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!"
"Tore 2 ligaments in my knee... Found @kneesovertoesguy on Instagram and immediately saw results since DAY 1. It works!"
...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 > Standards.
But here’s a breakdown of all programs available for you, and why…
Running an in-person gym, I grew to love a scalable, balanced program anyone could show up and win with - from grandmother to pro athlete - this is “The ATG Program.” I love that program, but…
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. No matter how “advanced” I get, my body still craves the Dense Strength program every few months, so I’m currently on “Advanced Dense.”
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.
So, the first ATG “route” became Zero to Dense to Standards.
Now we even have Advanced Zero which I use when I don’t have a gym, and Advanced Dense which I’m using now to take things to the next level. Afterwards I’ll go through an Advanced Standards program.
And most recently, we created a Women of ATG program! It was created and is being run and updated by the actual female coaches of ATG.
Yours in Solutions,
Ben
These are the programs presently offered on our coaching app. See more descriptions further on.
KNEE ABILITY ZERO
Knee Ability Zero is Ben's first and foundational program. It's a bodyweight rebuild from the ground up. When you sign up, you will automatically be assigned Knee Ability Zero. You may advance to the next program at any time. Knee Ability Zero is optional, but highly recommended as the first step if you have knee or ankle issues.
The schedule is:
M-W-F Lower
Tues-Thurs 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!
THE ATG PROGRAM
After Knee Ability Zero, you may advance to The ATG Program or Dense Strength Program. However, if you do not feel the need to do Knee Ability Zero, you may start with The ATG Program or the Dense Strength Program.
Ben says:
The ATG Program is my simplest program ever: Sled followed by 2 exercises to correct modern human deficiencies. Every single movement scales to any level. [At the start of the program, you will see a tutorial video which provides alternatives if you do not have access to a sled.]
The schedule is:
Monday/Thursday: Lower Body
Tuesday/Friday: Upper Body
Wednesday/Saturday: Rest days, or work on weak links
With gyms opening back up, this program makes it a heck of a lot easier to master perfect form, since I’m only asking to see two exercises for perfect form coaching.
The volume actually scales from as little as 3 sets per exercise (what my mom does) to as much as 10 sets per exercise (what I do), which was the most successful programming style of Charles Poliquin, who trained the most gold medalists in Olympic history.
We all have man-made issues… but we CAN correct them!
ADDITIONAL PROGRAMS:
DENSE STRENGTH
Dense Strength is a gradual approach to dominating additional load for many sets within a given timeframe, rather than rushing into heavy loads.
Ben says:
There are 6 different sessions. I suggest training 4 times per week, and doing each session 6 times. This results in 9 weeks on the program.
Each session flows from the ground up:
1. Sled
2. Lower Body
3. Upper Body
Sessions 1-3-5 use the "Dense" method on the Lower Body, meaning 10 sets in 10 minutes (or in 20 minutes if the exercise is one leg at a time).
Sessions 2-4-6 use it on the Upper Body: 10 sets of 2 different exercises alternated in 20 minutes.
But there is NO PRESSURE on how many sets you do.
STANDARDS
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.
Dense and Standards programs may be done any time after Knee Ability Zero.
Ben says:
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.
ADVANCED ZERO
Advanced Zero is a combination of bodyweight and weighted exercises. This program may be done at any time after Knee Ability Zero.
Here is the schedule:
Monday: Loaded Legs
Tuesday: Bodyweight Hips & Upper
Thursday: Bodyweight Legs
Friday: Loaded Hips & Upper
Ben says:
On Mondays I start from my ankles and then gradually work my way up: shins, then knees and then thighs.
On Tuesdays I pick back up by training my hips in 4 directions, then I gradually work my way up through my spine and shoulders.
Wednesdays and weekends are off, which ensures recovery. Half my sessions are with weights and half are with my bodyweight.
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.
ADVANCED DENSE
Ben says:
There are 12 different sessions. I am training 4 times per week, and doing each session 6 times. This results in 18 weeks attempting to transform my athletic muscle and strength. Each session flows from the ground up:
1. Sled
2. Lower Body
3. Upper Body
Sessions 1-3-5-7-9-11 use the "Dense" method on the Lower Body, meaning 10 sets in 10 minutes (or in 20 minutes if the exercise is one leg at a time).
Sessions 2-4-6-8-10-12 use it on the Upper Body: 10 sets of 2 different exercises alternated in 20 minutes.
I will be doing ALL sets but there is NO PRESSURE on how many sets you do.
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 uses 3 full-body workouts per week.
All members may do any of the ATG Programs.
For the first program, Knee Ability Zero, no equipment is needed. 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 with each program, 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, 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, cardio, and flexibility on off days. The days you do the 3 sessions can be changed by you to fit your schedule.
Dense Strength is 5 days per week (M-F), but the sessions are short. There also, you may modify which days you do the 5 sessions, to fit your personal training schedule.
Standards Program is 3 sessions per week (M, W, F) with optional Flexibility Standards workouts on off days.
The program costs $49.50 per month. It's a monthly recurring subscription service which you can cancel at ANY time. We currently have a discount coupon which gives you 50% off the first month. The coupon code is ATGHOLIDAY. The coupon page comes after the payment information page.
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.
Sign in to the members-only website, select "Account", "Billing Settings" and "Cancel". A confirmation of the cancellation will then be emailed to you.
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 for Life Program and begin to restore your knees.
Here is a video Ben likes to have anyone watch who has knee issues:
There are 2 parts to our service:
(a) the ATG website which is the knowledge base with dozens of articles, hundreds of videos, and all of Ben's programs for review
(b) the TrueCoach app where we deliver the actual programs, workouts, and coaching
The programs are very clearly laid out and are delivered via the app. All the exercises are shown on your calendar, 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 100 countries every week!
There are 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 invited to use the TrueCoach app that we use for the daily coaching. You will download the app and receive a message from your Coach, and you will be assigned Knee Ability Zero as the first step.
When you have accomplished the purpose of Knee Ability Zero, you may advance to the next program of your choice.
The age requirement for ATG Online Coaching is 18 years old. To sign up a minor, please fill out this Parental Consent Form. The minor may then create an account and use the programs.
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:
Knee Ability Zero: Patrick, Ben: 9798985135800: Amazon.com: Books
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:
ATG For Life: Patrick, Ben, Williams, Derek: 9798985135817: Amazon.com: Books
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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.
