Embrace Knee-Over-Toe: Unlock Joint Strength and Resilience

Resources

Resources & Recommendations

Books

• "Knee Ability Zero" by Ben Patrick - This book is on fitness and recovery, authored by the guest himself.
• "The 4-Hour Workweek" by Tim Ferriss - Mentioned as the book that Charles Poliquin reached out to Tim Ferriss after reading.
• "The 4-Hour Body" by Tim Ferriss - Mentioned as a reference where Tim Ferriss introduced myofascial release and active release technique, and where Bob Gaida's story and exercises were included.

Videos & Documentaries

• Companion video for this episode on YouTube.com/timferriss - This video walks through the exercises discussed with Tim Ferriss asking beginner questions.
• Ben's Instagram pinned post (kneesovertoesguy) - This post runs through a more comprehensive version of the exercises discussed.
• Video recap of Ben's knowledge - This video was made for the podcast and is doing well, summarizing key information and providing sets and reps.
• Ben's minimalist workout program with sets and reps - This is a recent video that provides actual workouts Ben does weekly.
• Video of Tim Ferriss filming Ben dunking on a concrete court - This video shows Ben's athletic capabilities.
• Video of Ben's mom sprinting at 71 - This video highlights the effectiveness of Ben's training methods.
• Video of three main different posterior exercises - This video showcases exercises for posterior chain development.
• Peter T's exercises from Tools of Titans - Mentioned as examples of exercises for hip activities and gluteus medius work.
• Gary Breca's video on components of "The 4-Hour Body" - This video caused a resurgence in interest for the book.

Research & Studies

• 1970s exercise science research on knee pressure - This research found that when the knee goes over the toe, there is more pressure on the knee, leading to what became mainstream advice.

Tools & Software

• Slant board - Used for exercises to help people get lower in a squat.
• Towel (rolled up) - Can be used to elevate the heel for squatting exercises.
• Sled - Used for backward dragging exercises, a key component of Ben's rehabilitation and training.
• Indo Board - Used by Jersey Gregoret for balance exercises.
• Barbell - Used in various exercises, including overhead squats and snatches.
• Prowler-style sled - An invention from Westside Barbell for dragging weight as exercise.
• DARD (Dynamic Axio Resistance Device) - An invented device by Bob Gaida to strengthen the front shin muscles.
• Tib Bar - A simplified name for a device that strengthens the tibialis anterior muscle.
• Resisted treadmill - An analog for sled work, used for forward and backward resistance.
• Wrist bar - A portable, plate-loadable bar for wrist exercises.

Articles & Papers

• Article about Charles Poliquin helping an Olympic athlete with backward sled dragging - This article was a key influence for Ben's adoption of backward sled work.
• Article on audience capture - Mentioned as a concept related to succumbing to audience demands.

People Mentioned

• Charles Poliquin - A significant influence on Ben's training philosophy, particularly regarding knees over toes and flexibility. Tim Ferriss also had him on his podcast.
• Louis Simmons - Founder of Westside Barbell, credited with inventing the idea of dragging weight as exercise.
• Dave Tate - A disciple of Louis Simmons and creator of Elite FTS and the Prowler sled.
• Jersey Gregoret - Holds multiple world records in masters Olympic weightlifting, known for his exceptional mobility and strength.
• Bob Gaida - Mr. Universe and Mr. Olympia who quit bodybuilding at its peak, invented the DARD device, and influenced Ben's approach to lower leg training.
• Christopher Summer - Former men's national gymnastics coach, discussed in relation to flexibility and strength at the end range of motion.
• Peter T - Mentioned for his VO2 max training protocols and exercises for hip activities.
• Balaji Srinivasan - Known for his technical expertise, predictions, and involvement in cryptography and crypto. Tim Ferriss had a highly popular episode with him.
• Andrew Zimmern - Television personality and chef, discussed the importance of authenticity in early media appearances.
• Allison Felix - Sprinter coached by Barry Ross.
• Barry Ross - Coach of sprinters like Allison Felix, known for his minimal resistance training protocols.
• Gary Breca - Created a video discussing components of "The 4-Hour Body."

Organizations & Institutions

• Athletic Truth Group (ATG) - Ben Patrick's online and brick-and-mortar training system.
• Westside Barbell - A renowned strength training facility founded by Louis Simmons.
• Elite FTS - An equipment company founded by Dave Tate.

Courses & Educational Resources

• Ben's YouTube and Instagram channels (kneesovertoesguy) - Free resources for learning Ben's training methods.

Websites & Online Resources

• Instagram (kneesovertoesguy) - Ben Patrick's primary platform for sharing training information.
• YouTube (kneesovertoesguy) - Ben Patrick's channel with numerous free training videos.
• YouTube (timferriss) - Tim Ferriss's channel, hosting companion videos for his podcast episodes.
• Amazon - Mentioned as a place where Tib Bars are now commonly available.
• X (formerly Twitter) - Mentioned as a platform where Tim Ferriss asked for feedback on his book.
• Livemomentous.com (Code: TIM) - Website for Momentous supplements, offering a discount.
• Davidprotein.com/tim - Website for David protein bars, offering a discount.
• Tim.blog/podcast - Where Tim Ferriss links to all podcast show notes.
• Tim.blog/friday - Website to sign up for Tim Ferriss's "Five Bullet Friday" newsletter.
• Monarch.com (Code: TIM) - Website for the Monarch financial app, offering a discount.

Other Resources

• Sled work (forward and backward) - A core exercise in Ben's system for rehabilitation and strength.
• Full range of motion squat - A key principle emphasized by Ben, contrasting with traditional advice.
• ATG split squat - A signature exercise from Ben's training system.
• Front foot elevated split squat - A variation of the split squat that Ben finds particularly effective and safe.
• Back extension machine - Used for posterior chain exercises.
• Gymnastic rings - Used for rows and pull-ups as a time-efficient upper body exercise.
• Calf raise (reverse) - Exercises to strengthen the tibialis anterior.
• Tibialis anterior training - Focus on strengthening the muscles in the front of the shin.
• Myofascial release - A technique introduced by Charles Poliquin.
• Active release technique - A technique introduced by Charles Poliquin.
• Overhead squats (with light weight, one rep on the minute) - An exercise used by Tim Ferriss to improve ankle mobility.
• Creapure creatine monohydrate - The purest form of creatine monohydrate, recommended by Momentous.
• Momentous creatine chews - A convenient form of creatine supplement.
• Resistance bands - Can be used for sled pulling.
• Harness (for sled pulling) - Used to attach to a sled for resistance.
• Vest (for sled pulling) - Used to attach to a sled for resistance.
• Bumper plates - Used for weightlifting, mentioned as a potential height for step-ups.
• Kettlebell - Used as a weight for squatting exercises.
• Barbell (for front squats) - Used for front squat variations.
• Protein bars - Specifically David protein bars are mentioned.
• Creatine - Discussed for its cognitive and physical benefits.
• Supplements - Generally discussed, with a caution about the "wild west" nature of the industry.
• Zone two training - Mentioned as a beneficial but boring form of cardiovascular training.
• Intermittent fasting - Discussed as a dietary strategy.
• Essential amino acids (EAAs) - Mentioned as a supplement.
• Branched-chain amino acids (BCAAs) - Mentioned in contrast to EAAs.
• Third-party verified supplements - Recommended to ensure quality and purity.
• Angel investing - A form of investment Tim Ferriss has engaged in, built on trustworthiness.
• Non-disclosure agreements (NDAs) - Mentioned in the context of maintaining confidentiality.
• Local businesses - Encouraged to be supported.
• Making things in America - A principle Ben and his wife follow in their business.
• Dream lining exercise - An exercise found by searching Tim Ferriss's name, used for financial planning.