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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!"
Watch this video where Ben explains the Why behind Knees Over Toes.
...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.
These are the programs presently offered on our coaching app. See more descriptions further on.
We have 7 Main Programs: Knee Ability Zero, Back Ability Zero, ATG Basics, Dense Strength, Female Standards, Male Standards and ATG Pro. There are 35 Additional Programs.
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!
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.
ATG BASICS PROGRAM
Ben says: "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.
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 5-day program.
"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 5-day program.
There is a Female Standards Program and a Male Standards Program.
Follow @womenofatg on Instagram. You will see many women there doing ATG exercises.
Ben says: "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."
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 shoulders, hips, feet, ankles, shins, wrists, elbows and groin.
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.
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.
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!"
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.
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…
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.
ATG FOR CROSSFIT
Ben says: "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."
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.
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!
ATG SHRED 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.
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.
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!
GYM MOBILITY FLOW
This was designed for off-days from the ATG Shred workout flows.
HOME MOBILITY FLOW
This routine is made by Mother Nature, so you may not need it, since you may not have lost these positions. But if you’ve gone years without embracing these positions due to chronic pain or injury or surgery, this can be a life-changing routine for your joints and spine.
This can be done with any ATG Program or in place of a gym mobility routine.
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!
OFF-SEASON JUMP PROGRAM
Ben says: "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.
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.
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.
ATG IN-SEASON SOCCER PROGRAM
This program is designed for soccer players who wish to improve their performance in season.
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.
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 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 FOR DISTANCE
This is a simple program based on the success of ATGers who have competed in distance running. The theories behind it are detailed in an “ATG Clues For Distance Running” article in the study section [for members.]
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 FOR COACHES
This program is available for members of ATG for Coaches. If you are interested in becoming certified as an ATG Trainer, go to www.atgforcoaches.com and sign up.
This is part of our certification process for coaches. They'll soon have their own version of the app & site, but since we now have the ATG app, we don't want to waste that efficiency for them.
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
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 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 FRESHSTART2023 on the coupon page, after inputting your payment information, and your first month will be 50% off - just $24.75.
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.
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
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.