JRE #1766 – Ben Patrick

19-Jan-22

This podcast features Ben Patrick, “the Knees Over Toes Guy,” a coach and owner of ATG, an online personal training program for strengthening knees and developing full body fitness. He discusses his unique approach to fitness, emphasizing the importance of knees-over-toes training and challenging conventional wisdom regarding knee health. Underlying themes center around challenging fitness dogma, achieving athleticism through unconventional methods, and the power of dedication and persistence in the face of adversity.

Major Topics:

1. Knees Over Toes Training:

   • Ben Patrick’s personal journey of knee injuries and his search for alternative training methods.
   • The concept of “knees over toes” training, which challenges the traditional belief that having knees over toes is dangerous.
   • The importance of strengthening the tibialis muscle (front of the shin) for knee stability and athleticism.
   • The effectiveness of reverse sled dragging as a low-impact exercise for building knee strength and promoting healing.

2. Challenging Fitness Dogma:

   • Ben Patrick’s experience with traditional strength coaches who discouraged knees-over-toes training, highlighting the resistance to new approaches.
   • The slow pace of change in fitness textbooks and the need for individuals to seek out alternative sources of information.
   • The importance of questioning conventional wisdom and finding what works best for individual bodies and goals.
   • The limitations of traditional exercise methods, particularly in addressing knee health and preventing injuries.

3. The Power of Dedication:

   • Ben Patrick’s journey from a struggling athlete to a successful coach, highlighting his relentless pursuit of knowledge and fitness.
   • His commitment to personal training and his willingness to put in the time and effort to help others achieve their fitness goals.
   • His disciplined lifestyle, including avoiding cheat meals and entertainment sources, showcasing his dedication to achieving optimal health.
   • The value of identifying and pursuing passions, demonstrating how dedication can lead to extraordinary results.

4. Unconventional Exercise Methods:

   • The use of the reverse hyper machine for strengthening the lower back and decompressing the spine.
   • The emphasis on free weight exercises and body weight training for building functional strength and promoting healing.
   • The importance of strengthening the hip flexors for explosive power and improved athleticism.
   • Ben Patrick’s unique approach to flexibility, incorporating strength training into stretching exercises for optimal results.

5. The Importance of Flexibility:

   • Ben Patrick’s belief that flexibility is essential for athleticism and injury prevention, challenging the misconception that it hinders performance.
   • The use of full range of motion exercises for increasing flexibility while simultaneously building strength.
   • The importance of addressing imbalances in muscle strength and flexibility, showcasing how this can impact performance and lead to injuries.
   • The myth of “muscle bound” and the need to embrace flexibility as a pathway to improved athleticism.

6. The Role of Diet:

   • Ben Patrick’s experience with a carnivore diet and his subsequent transition to an animal-based diet, highlighting the importance of individualized dietary approaches.
   • The focus on fruit as a source of carbohydrates and sugars, offering a healthy alternative to processed foods.
   • The potential benefits of cutting out inflammatory foods, such as bread, pasta, and processed foods, for improving overall health and performance.
   • The debate surrounding the effects of plant-based chemicals on human health and the need for further research.

7. Ben Patrick’s Training Philosophy:

   • His focus on achieving bulletproof fitness, prioritizing injury prevention and long-term health.
   • His commitment to coaching form and guiding individuals through personalized training programs.
   • His belief that anyone can improve their fitness level through dedication and the right training approach.
   • His passion for sharing his knowledge and empowering others to achieve their fitness goals.

Memorable Quotes:

1. “The farther and stronger your knee can go over your toes, the less chance of knee injury you have.” – Ben Patrick’s fundamental principle of knees-over-toes training.
2. “The sled is what I’ve definitely done more than any human being over the last 10 years.” – Ben Patrick’s emphasis on the importance of reverse sled dragging.
3. “Your bench press should be how much weight you lift with your feet.” – Ben Patrick’s emphasis on functional strength, prioritizing lower body strength for athletic performance.
4. “Martial arts are a vehicle for developing your human potential.” – Ben Patrick’s belief in the transformative power of martial arts.
5. “Flexibility is access.” – Ben Patrick’s definition of flexibility as a pathway to achieving greater strength and athleticism.