Watch this video where Ben explains the Why behind Knees Over Toes.

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...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 (Athletic Truth Group) 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.
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While we are known for knees, we are actually a full body fitness system.  

My goal for the ATG system is to engineer human bulletproofing which can help athletes in any sport and every other person of any age or ability.

We have nearly 50 programs within these 10 categories.  So, it is likely we have a program to meet your specific needs and goals!

Zero

Dense

Standards

Physique

Jump

Sports

Classes

Protocols

ATG for Moms

Longevity

Pro

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ZERO:

There are 3 "Zero" Programs:

Knee Ability Zero

Back Ability Zero

ATG Zero

KNEE ABILITY ZERO
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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:
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M-W-F Lower
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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!

https://youtu.be/9GkrbO0rDnQ

BACK ABILITY ZERO

Maybe you don’t have a “bad back” - maybe you’ve accumulated other legit problems over the course of your life which now leave your back as a pressure point of undue stress. Now we can gradually work our way toward the lower back, improving the areas that free it up, then addressing the lower back itself with the final step of each workout.

My goal is to give you a full body Back Ability workout you can use for yourself and others, RIGHT NOW (and forever more), with ZERO gym equipment.

ATG ZERO

My goal was to create a well-rounded ATG protocol from which anyone could get big gains.  I created a hybrid between Knee Ability Zero and Back Ability Zero. Let’s call it ATG Zero.  The whole idea is to address 10 things almost any modern human will be deficient in.  By addressing these areas as part of your general exercise routine, you may find yourself a superhuman compared to the norm!

ATG Zero is a great introductory program for anyone starting with the ATG system.  It is intended for those who want to apply strength-through-length training for full body and no equipment. With Knee Ability Zero focusing on the legs and Back Ability Zero focusing on the back, the common question became "How can I work on both?" ATG Zero combines the best of both for the most complete bodyweight program we've made and the ideal starting point to address multiple areas at once. Working through this program can prepare the tissues for more advanced programs down the road which yield the best results from already having a strong and balanced foundation.

ZERO SHRED

I realized that even my own foundation has a ways to go, and this program is so simple it can be done from a bedroom! Slant squats should be as easy as push-ups. Nordic control should be as easy as pull-up control. Even at HQ, I’m regularly doing the Zero version of ATG Shred!

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DENSE:

KNEE DENSE

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.

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 5-day program.  

ORIGINAL DENSE

This is the classic version of Dense that I used with a high school football team at the original ATG gym.  The result was greater full body muscle mass, while getting exceptional mobility and athleticism.

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STANDARDS:

MALE STANDARDS

In Standards, the idea is to test your abilities in 19 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.

Standards is a 5-day program.  

FEMALE STANDARDS

This program is designed for women with the assistance of Ben's wife Alissa.  There are 24 standards to master.  It's a 5-day program.  These exercises may be done by women of any level, because each exercise is regressed to its pain-free level.  One gradually improves their strength, flexibility, and mobility.

The Standards percentages were inspired by Charles Poliquin's article on structural balance. The number came directly from coaching people and are derived from baseline targets used to help prepare Olympic athletes. Based on different events, Male & Female marks are different, and the strength preparation reflects that.

Follow @womenofatg on Instagram.  You will see many women there doing ATG exercises.

INFINITY STANDARDS

This is a Standards program devised by Ben and Derek Williams, @Mr1nf1n1ty. These are the standards that Derek can do that he is trying to maintain the rest of his life.

THE FULL 30 STANDARDS

The goal of this program is no weak or tight links!  The results have been people like me, with average or even below average genetics, winding up freak resilient and athletic!  

There are 30 Standards to achieve.

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PHYSIQUE:

SQUAT SCHOOL

Squat School is a 3-phase program:

6 weeks Original Dense

6 weeks Squat Calculator

6 weeks Peaking Program

Squat School represents the go-to solutions we used to make off-season athletic transformations at the original ATG gym.

ATG POWERBUILDING

This comprehensive workout regimen is ideal for individuals looking to develop a powerful and muscular physique.  It combines ATG principles with compound exercises, a focus on proper form, progressive overload, and targeted muscle group training to help you achieve significant gains in strength and muscle mass.

ATG MUSCLE

This program is designed to maximize muscle growth by using a full spectrum of intensity on your muscles. You will reach a deeper burn than probably ever before by using up all stored energy and triple barreling all the fibers with maximal work being done.

ATG SHRED

PHASE 1

Each session flows “from the ground up” from ankle to knee to hip to shoulder to elbow, therefore requiring very little breaks. This turns the unique ATG bulletproofing and athleticism benefits into a potent body comp workout, shifting the body to less fat and more muscle!

PHASE 2

On Phase 2, we now drop the repetitions per set but increase the difficulty of each rep. Use less assistance or increase the weight on the bar. By now you should have some endurance built up, so now do 4 rounds in under 45 mins.

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JUMP:

JUMP ABILITY ZERO

Jump Ability Zero is the BASE of reaching your jump ability potential.  ZERO meaning starting from the roots of the jump technique with minimal load.  Focusing on mastering the full process of the Jump Ability!

JUMP ABILITY LOADED

The two Jump Programs are addressed in this article:

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​ATG: My Top Two Pieces of Jump Advice (mailchi.mp)

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SPORTS:

ATG HOCKEY

Drawing inspiration from ATG, I've turned the path to the NHL into a math equation.  This versatile program prepares hockey players at any time in the season, boosting your abilities and chances of achieving your dreams on the ice.

-ATG Certified Coach, Mason Hackel

ATG TENNIS

ATG methodology applied to the needs & wants of tennis players. It covers balance between sides, upper/lower body training, as well as flexibility. Becoming strong at the lifts covered here will help bulletproof against the forces your body experiences during the various strokes, quick change of direction, and court coverage during a match.

ATG FOR DISTANCE

The ATG for Distance program was made with feedback from other ATG members who compete in endurance events and have great success in maximizing athletic performance while bulletproofing their bodies to higher levels and reducing pain.  The theories behind it are detailed in an “ATG Clues For Distance Running” article in the study section [for members.]

ATG YOUNG ATHLETE ROADMAP

The goal is all 10 targets done each week, for 3 sets per exercise. These targets aren’t expected to be done from day 1, and they would've taken me years to achieve. Everyone starts somewhere, every exercise scales to virtually any level, and EVERY win should be valued.

ATG IN-SEASON SOCCER PROGRAM

This program is designed for soccer players who wish to improve their performance in season.

From one of our staff who continues to compete:  "Having played soccer for 33 years and gotten all the way to playing professionally, I wanted to create a program that ensures you're getting strong, and staying flexible all while ensuring you are primed for game days.  I currently play soccer on Mondays and Thursdays, so my workout days are Tuesdays and Fridays.

ATG FOR VOLLEYBALL (IN SEASON)

Created by one of our very own staff members who has LIVED it (playing D1 volleyball while doing the exercises from this program), the volleyball In-Season program is designed for volleyball players who have to manage a weekly practice/game schedule while doing the ATG program.

ATG FOR VOLLEYBALL (OFF SEASON)

This program is designed for volleyball players in the off-season who want to increase their vertical, agility and hitting ability. The program takes the guesswork out on how to create a LONG-TERM body transformation for the sport of volleyball. The program serves as a very strong base and be adjusted as needed with our staff volleyball players.

OLYMPIC LIFTING

This program is designed to perfectly compliment your Olympic weightlifting sessions! Following your snatch and clean and jerk variations, head immediately into ATG work designed to help you maximize your Olympic lifting!

ATG FOR SPEED

SPEED STANDARDS

ATG RUN/JUMP ROUTINE

This can be done once per week to rehabilitate and/or improve running and jumping ability. The key is to never work past a level you are 100% pain-free, and instead do more reps at the level you feel good on.

OFF-SEASON JUMP PROGRAM

These are my findings from 10 years of helping hundreds of people achieve their first dunk...

The schedule is Monday through Friday with Jump Sessions on Sunday.  The workouts in Week #1 vary from the workouts in Week #2.

IN-SEASON BASKETBALL PROGRAM

Being a basketball player in season can take a huge toll on your body. This program is designed to eliminate the effects of a relentless basketball season by decreasing pain and increasing athletic ability!

DUNK 1 - 4

Your dunking potential is UNWRITTEN! These 4 programs work with you at whatever level you’re at, to help realize your true potential. I do HIGHLY suggest reading the full article giving the WHY behind these programs.

JUMP BALANCE

This is a Sunday workout where you will practice 4 specific jumps.  Each jump has 11 points of perfect form, and we will be breaking down your jumps in slow motion to coach you to perfection!

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CLASSES:

MOBILITY CLASS

This program is designed to be delivered by CrossFit coaches at CrossFit gyms but may be done by anyone.

SLED CLASS

This is a workout format you could use the rest of your life!  

Ground up

Lost Range and Tension

Posture

We all lose these things as we age, and as we engage in modern exercise.

There are 3 Progressions of this Class.  It can be done by anyone on an individual basis through the app.

SQUAT CLASS

How do you improve squats at almost any level?

How do you increase strength while making the knees feel even better in the process?

How do you take an entire group through a squat workout?

Gym owners who are using ATG classes have asked me these questions, so we created ATG Squat School to address each need.  This class can be done on an individual basis by anyone on the app.

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PROTOCOLS:

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 ankles, shoulders, wrists, elbows, groin, shins, feet, glutes, and hips.

ANKLE: I’ve used this data for myself and others after ankle sprains.  Not only did we find we could recover faster than expected, but we were also able to CONTINUE building the ankles from a weak link to a STRONG one, even more protected than before the injury! Which is the exact opposite of modern stats.

SHOULDER: This protocol is designed to increase your ability to handle and transfer forces through your shoulders - the stronger you become while increasing range of motion through these movements will bulletproof you against injury and allow you to exert higher forces i.e., punching, throwing, serving, etc. You can do this 3 to 4 times per week.  It's 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.  

WRIST: This protocol can be added after workouts in any program.

ELBOW: This protocol can be added after workouts in any program.

GROIN: Tweaks in the groin can be a nuisance to overcome — so we reverse-engineered a simple 3-day a week program designed to bolster this area towards greater levels of Groin Ability.

SHIN: Shin pain caused me a lot of anguish and cost me a lot of money over an 8-year period. But it didn’t have to. Here’s how…

FOOT: This is a very basic 3x per week formula to get the feet progressing in ABILITY. 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!

GLUTE: This is a recipe for someone wanting to use ATG to develop the glutes.

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.

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ATG FOR MOMS

This program is intended to help a new mom GRADUALLY get back to ATG exercises rather than rushing back into them too soon after having a baby.

There are 3 phases of this program: ATG FOR MOMS 1, 2 and 3.

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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.

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PRO:

WHAT BEN'S DOING

I am often asked EXACTLY how I'm training, so here's my personal program, kept up to date!

KNEE ABILITY PRO

Knee Ability "Pro" is how I'd do Knee Ability if I had access to all the helpful equipment for it.  

BACK ABILITY PRO  

Back Ability Pro is an advanced version of Back Ability Zero and requires equipment.  Back Ability Zero does not require equipment.

ATG PRO

If you’re willing to do anything - no matter how unusual compared to the norm - to see what your TRUE athletic potential is, I recommend this program for you. But merely by learning and mastering it, you’ll be able to help just about anyone, at any level.

ATG BASICS PROGRAM

The ATG Basics Program is for someone who doesn't have knee or back problems and is wanting to learn all the ATG exercises.  Basics is a great introductory program if you have no major issues.  There are 3 introductory options: Knee Ability Zero, Back Ability Zero, and the ATG Basics Program.  By nature, ATG Basics is the one that could be done ANY time.  It's easier than Dense Strength and Standards Programs.

The program consists of 3 "main" workout days on Monday, Wednesday, and Friday that work the upper and lower body. Tuesday and Thursday are stretch days that focus on stretching every main muscle in the lower body. This includes the feet, calves, groin, outer quad, and hip flexors."

This program is not a bodyweight program.  It uses equipment, so requires a home or commercial gym.  Most commercial gyms will have the equipment needed to do the program.

BEN'S PERSONAL SHRED

Shred is a concept: start at the ankle, then knee, then hip, then shoulder. The next day, train the opposite sides of the body in the same manner. I don’t like to exercise for more than 30 mins per day, so I made this version to suit my preference and goals. Feel free to ask questions along the way, as we can help personalize your version to YOU.

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.

For the first program, Knee Ability Zero (called "Zero" on our coaching app), 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 the ATG brand equipment that is available: ATG Equipment List | Medium

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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 5 days per week (M - F).  The sessions are about 30 - 45 minutes.

The Standards Program is also 5 days per week (M - F).  The sessions are about 30 - 45 minutes.

The other programs are generally 5 days programs. Some are 6 days.

The program costs $49.50 USD per month.  It's a monthly recurring subscription service which you can cancel at ANY time, and still get your full month of service. We currently have a discount for the first month. Use ATG20 on the coupon page, after inputting your payment information, and your first month will be $20.00 off - just $29.50.

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: https://www.youtube.com/watch?v=9GkrbO0rDnQ

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: https://www.youtube.com/watch?v=9GkrbO0rDnQ

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. You may select any program and you may change programs at any time.

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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:

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