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#835: Ben Patrick (KneesOverToesGuy) — 20-Minute Workouts That Produce Wild Results, From Chronic Knee Pain to Dunking Basketballs, Lessons from Charles Poliquin, Bulletproofing the Lower Body, and More

The Tim Ferriss Show

Tim Ferriss is a self-experimenter and bestselling author, best known for The 4-Hour Workweek, which has been translated into 40+ languages. Newsweek calls him "the world's best human guinea pig," and The New York Times calls him "a cross between Jack Welch and a Buddhist monk." In this show, he deconstructs world-class performers from eclectic areas (investing, chess, pro sports, etc.), digging deep to find the tools, tactics, and tricks that listeners can use.

Ben Patrick, better known as “Kneesovertoesguy” (<a href="https://www.instagram.com/kneesovertoesguy/?hl=en" rel="noopener noreferrer" target="_blank">@kneesovertoesguy</a>), is the founder of <a href="https://www.atgonlinecoaching.com/" rel="noopener noreferrer" target="_blank">Athletic Truth Group</a> (ATG), an online and brick-and-mortar training system rooted in rehabilitative strength and joint health. After years of debilitating knee and shin pain (including multiple surgeries), he rebuilt his body and performance, going from a sub-20″ vertical to a documented 42″ leap.This episode is brought to you by:<a href="https://livemomentous.com/Tim" rel="noopener noreferrer" target="_blank">Momentous</a> high-quality creatine for cognitive and muscular support: <a href="https://livemomentous.com/Tim" rel="noopener noreferrer" target="_blank">https://livemomentous.com/Tim</a> (Code TIM for 35% off your first subscription.)<a href="https://www.monarchmoney.com/tim" rel="noopener noreferrer" target="_blank">Monarch </a>track, budget, plan, and do more with your money: <a href="https://www.monarchmoney.com/tim" rel="noopener noreferrer" target="_blank">Monarch.com/Tim</a> (50% off your first year at monarchmoney.com with code TIM)<a href="https://davidprotein.com/pages/tim" rel="noopener noreferrer" target="_blank">David Protein Bars</a> 28g of protein, 150 calories, and 0g of sugar: <a href="https://davidprotein.com/tim" rel="noopener noreferrer" target="_blank">https://davidprotein.com/tim</a> (Buy 4 cartons, get the 5th free.)My workout with Ben: <a href="https://youtu.be/xpM4V6O9f6w" rel="noopener noreferrer" target="_blank">https://youtu.be/xpM4V6O9f6w</a>*For show notes and past guests on <a href="https://tim.blog/podcast" rel="noopener noreferrer" target="_blank">The Tim Ferriss Show</a>, please visit <a href="https://tim.blog/podcast/?utm_source=podcast&utm_medium=podcast&utm_campaign=podcast-description" rel="noopener noreferrer" target="_blank">tim.blog/podcast</a>.For deals from sponsors of <a href="https://tim.blog/podcast" rel="noopener noreferrer" target="_blank">The Tim Ferriss Show</a>, please visit <a href="https://tim.blog/podcast-sponsors" rel="noopener noreferrer" target="_blank">tim.blog/podcast-sponsors</a>Sign up for Tim’s email newsletter (5-Bullet Friday) at <a href="https://go.tim.blog/5-bullet-friday-1/" rel="noopener noreferrer" target="_blank">tim.blog/friday</a>.For transcripts of episodes, go to <a href="https://tim.blog/transcripts" rel="noopener noreferrer" target="_blank">tim.blog/transcripts</a>.Discover Tim’s books: <a href="https://tim.blog/books" rel="noopener noreferrer" target="_blank">tim.blog/books</a>.Follow Tim:Twitter: <a href="https://twitter.com/tferriss" rel="noopener noreferrer" target="_blank">twitter.com/tferriss</a> Instagram: <a href="https://instagram.com/timferriss/" rel="noopener noreferrer" target="_blank">instagram.com/timferriss</a>YouTube: <a href="https://www.youtube.com/timferriss" rel="noopener noreferrer" target="_blank">youtube.com/timferriss</a>Facebook: <a href="https://www.facebook.com/TimFerriss/" rel="noopener noreferrer" target="_blank">facebook.com/timferriss</a> LinkedIn: <a href="http://linkedin.com/in/timferriss" rel="noopener noreferrer" target="_blank">linkedin.com/in/timferriss</a>See Privacy Policy at <a href="https://art19.com/privacy" rel="noopener noreferrer" target="_blank">https://art19.com/privacy</a> and California Privacy Notice at <a href="https://art19.com/privacy#do-not-sell-my-info" rel="noopener noreferrer" target="_blank">https://art19.com/privacy#do-not-sell-my-info</a>.

Ben Patrick, better known as “Kneesovertoesguy” (<a href="https://www.instagram.com/kneesovertoesguy/?hl=en" rel="noopener noreferrer" target="_blank">@kneesovertoesguy</a>), is the founder of <a href="https://www.atgonlinecoaching.com/" rel="noopener noreferrer" target="_blank">Athletic Truth Group</a> (ATG), an online and brick-and-mortar training system rooted in rehabilitative strength and joint health. After years of debilitating knee and shin pain (including multiple surgeries), he rebuilt his body and performance, going from a sub-20″ vertical to a documented 42″ leap.This episode is brought to you by:<a href="https://livemomentous.com/Tim" rel="noopener noreferrer" target="_blank">Momentous</a> high-quality creatine for cognitive and muscular support: <a href="https://livemomentous.com/Tim" rel="noopener noreferrer" target="_blank">https://livemomentous.com/Tim</a> (Code TIM for 35% off your first subscription.)<a href="https://www.monarchmoney.com/tim" rel="noopener noreferrer" target="_blank">Monarch </a>track, budget, plan, and do more with your money: <a href="https://www.monarchmoney.com/tim" rel="noopener noreferrer" target="_blank">Monarch.com/Tim</a> (50% off your first year at monarchmoney.com with code TIM)<a href="https://davidprotein.com/pages/tim" rel="noopener noreferrer" target="_blank">David Protein Bars</a> 28g of protein, 150 calories, and 0g of sugar: <a href="https://davidprotein.com/tim" rel="noopener noreferrer" target="_blank">https://davidprotein.com/tim</a> (Buy 4 cartons, get the 5th free.)My workout with Ben: <a href="https://youtu.be/xpM4V6O9f6w" rel="noopener noreferrer" target="_blank">https://youtu.be/xpM4V6O9f6w</a>Timestamps:<ul><li>[00:00:00] Who is Ben Patrick? </li><li>[00:02:32] How Ben went from Old Man Patrick to Knees Over Toes Guy.</li><li>[00:06:37] Backward sled dragging for safe strength building and rehab.</li><li>[00:13:14] Full range of motion squatting (deep squats vs. 90-degree limitation).</li><li>[00:16:30] “Strength is gained in the range it is trained.” — Charles Poliquin</li><li>[00:18:50] ATG split squat (front foot elevated split squat).</li><li>[00:19:53] Heel elevation and counterbalancing techniques.</li><li>[00:24:26] Ben’s mother’s transformation — from hip deterioration to sprinting at age 71.</li><li>[00:27:36] Ben’s vertical jump progression — unable to grab rim in high school to dunking at 34.</li><li>[00:28:14] Most effective exercises Ben’s mom might recommend.</li><li>[00:29:54] Ben and I reflect on what Charles Poliquin (RIP) gave to us.</li><li>[00:36:36] How backwards sled pulling became a revered exercise.</li><li>[00:39:12] Mr. Universe Bob Gajda’s contributions to Ben’s regimen.</li><li>[00:42:16] ATG prioritizes offering American-made products when possible.</li><li>[00:43:14] Tibialis raises without equipment.</li><li>[00:45:37] Why I included the <a href="https://atgequipment.com/products/american-made-wrist-bar" rel="noopener noreferrer" target="_blank">ATG wrist bar</a> in a recent 5-Bullet Friday.</li><li>[00:48:32] <a href="https://www.instagram.com/p/DP9KEPEEYQB/?hl=en&img_index=1" rel="noopener noreferrer" target="_blank">Ben’s videos he most recommends</a>.</li><li>[00:54:48] Applying the minimum effective dose (MED) for maximum results in any endeavor.</li><li>[00:59:55] What I would include in The 4-Hour Body if it were written or revised today.</li><li>[01:01:13] A space-saving alternative for people who want to enjoy the benefits of sled work.</li><li>[01:01:57] Real examples of high-yield workouts that require a low investment of time.</li><li>[01:05:59] Ben’s basketball warmup protocols.</li><li>[01:06:59] Regularly skip leg day? Try Arnold Schwarzenegger’s one simple trick.</li><li>[01:08:49] Maintaining integrity in the ever-fickle world of content creation.</li><li>[01:32:18] Parting thoughts.</li></ul>*For show notes and past guests on <a href="https://tim.blog/podcast" rel="noopener noreferrer" target="_blank">The Tim Ferriss Show</a>, please visit <a href="https://tim.blog/podcast/?utm_source=podcast&utm_medium=podcast&utm_campaign=podcast-description" rel="noopener noreferrer" target="_blank">tim.blog/podcast</a>.For deals from sponsors of <a href="https://tim.blog/podcast" rel="noopener noreferrer" target="_blank">The Tim Ferriss Show</a>, please visit <a href="https://tim.blog/podcast-sponsors" rel="noopener noreferrer" target="_blank">tim.blog/podcast-sponsors</a>Sign up for Tim’s email newsletter (5-Bullet Friday) at <a href="https://go.tim.blog/5-bullet-friday-1/" rel="noopener noreferrer" target="_blank">tim.blog/friday</a>.For transcripts of episodes, go to <a href="https://tim.blog/transcripts" rel="noopener noreferrer" target="_blank">tim.blog/transcripts</a>.Discover Tim’s books: <a href="https://tim.blog/books" rel="noopener noreferrer" target="_blank">tim.blog/books</a>.Follow Tim:Twitter: <a href="https://twitter.com/tferriss" rel="noopener noreferrer" target="_blank">twitter.com/tferriss</a> Instagram: <a href="https://instagram.com/timferriss/" rel="noopener noreferrer" target="_blank">instagram.com/timferriss</a>YouTube: <a href="https://www.youtube.com/timferriss" rel="noopener noreferrer" target="_blank">youtube.com/timferriss</a>Facebook: <a href="https://www.facebook.com/TimFerriss/" rel="noopener noreferrer" target="_blank">facebook.com/timferriss</a> LinkedIn: <a href="http://linkedin.com/in/timferriss" rel="noopener noreferrer" target="_blank">linkedin.com/in/timferriss</a>See Privacy Policy at <a href="https://art19.com/privacy" rel="noopener noreferrer" target="_blank">https://art19.com/privacy</a> and California Privacy Notice at <a href="https://art19.com/privacy#do-not-sell-my-info" rel="noopener noreferrer" target="_blank">https://art19.com/privacy#do-not-sell-my-info</a>.

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#835: Ben Patrick (KneesOverToesGuy) — 20-Minute Workouts That Produce Wild Results, From Chronic Knee Pain to Dunking Basketballs, Lessons from Charles Poliquin, Bulletproofing the Lower Body, and More

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