Uploaded November 2025 | Updated September 2026, 2 weeks ago
My workout with Ben: youtube.com/watch?v=xpM4V6O9f6w
Ben Patrick, better known as “Kneesovertoesguy” (@TheKneesovertoesguy) is the founder of Athletic Truth Group (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:
Momentous high-quality creatine for cognitive and muscular support: livemomentous.com/Tim (Code TIM for 35% off your first subscription.)
Monarch track, budget, plan, and do more with your money: Monarch.com/Tim (50% off your first year at monarchmoney.com with code TIM)
David Protein Bars 28g of protein, 150 calories, and 0g of sugar: davidprotein.com/tim (Buy 4 cartons, get the 5th free.)
[00:00] Preview
[00:42] How Ben went from Old Man Patrick to Knees Over Toes Guy.
[04:29] Backward sled dragging for safe strength building and rehab.
[11:46] Full range of motion squatting (deep squats vs. 90-degree limitation).
[12:35] “Strength is gained in the range it is trained.” — Charles Poliquin
[14:50] ATG split squat (front foot elevated split squat).
[15:53] Heel elevation and counterbalancing techniques.
[23:26] Ben’s mother’s transformation — from hip deterioration to sprinting at age 71.
[23:42] Ben’s vertical jump progression — unable to grab rim in high school to dunking at 34.
[24:21] Most effective exercises Ben’s mom might recommend.
[25:51] Ben and I reflect on what Charles Poliquin (RIP) gave to us.
[32:37] How backwards sled pulling became a revered exercise.
[35:12] Mr. Universe Bob Gajda’s contributions to Ben’s regimen.
[38:15] ATG prioritizes offering American-made products when possible.
[39:12] Tibialis raises without equipment.
[40:24] Why I included the ATG wrist bar in a recent 5-Bullet Friday.
[43:19] Ben’s videos he most recommends.
[49:27] Applying the minimum effective dose (MED) for maximum results in any endeavor.
[54:40] What I would include in The 4-Hour Body if it were written or revised today.
[56:02] A space-saving alternative for people who want to enjoy the benefits of sled work.
[56:47] Real examples of high-yield workouts that require a low investment of time.
[01:00:53] Ben’s basketball warmup protocols.
[01:01:53] Regularly skip leg day? Try Arnold Schwarzenegger’s one simple trick.
[01:03:46] Maintaining integrity in the ever-fickle world of content creation.
[01:27:15] Parting thoughts.
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
Sign up for "5-Bullet Friday" (Tim's free weekly email newsletter): https://go.tim.blog/5-bullet-friday-yt/
Follow the Tim Ferriss Podcast: https://tim.blog/podcast/
Visit the Tim Ferriss Blog: https://tim.blog/
Follow Tim Ferriss on Twitter: twitter.com/tferriss
Follow Tim Ferriss on Instagram: instagram.com/timferriss
Like Tim Ferriss on Facebook: facebook.com/TimFerriss
My workout with Ben: youtube.com/watch?v=xpM4V6O9f6w
Ben Patrick, better known as “Kneesovertoesguy” (@TheKneesovertoesguy) is the founder of Athletic Truth Group (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:
Momentous high-quality creatine for cognitive and muscular support: livemomentous.com/Tim (Code TIM for 35% off your first subscription.)
Monarch track, budget, plan, and do more with your money: Monarch.com/Tim (50% off your first year at monarchmoney.com with code TIM)
David Protein Bars 28g of protein, 150 calories, and 0g of sugar: davidprotein.com/tim (Buy 4 cartons, get the 5th free.)
[00:00] Preview
[00:42] How Ben went from Old Man Patrick to Knees Over Toes Guy.
[04:29] Backward sled dragging for safe strength building and rehab.
[11:46] Full range of motion squatting (deep squats vs. 90-degree limitation).
[12:35] “Strength is gained in the range it is trained.” — Charles Poliquin
[14:50] ATG split squat (front foot elevated split squat).
[15:53] Heel elevation and counterbalancing techniques.
[23:26] Ben’s mother’s transformation — from hip deterioration to sprinting at age 71.
[23:42] Ben’s vertical jump progression — unable to grab rim in high school to dunking at 34.
[24:21] Most effective exercises Ben’s mom might recommend.
[25:51] Ben and I reflect on what Charles Poliquin (RIP) gave to us.
[32:37] How backwards sled pulling became a revered exercise.
[35:12] Mr. Universe Bob Gajda’s contributions to Ben’s regimen.
[38:15] ATG prioritizes offering American-made products when possible.
[39:12] Tibialis raises without equipment.
[40:24] Why I included the ATG wrist bar in a recent 5-Bullet Friday.
[43:19] Ben’s videos he most recommends.
[49:27] Applying the minimum effective dose (MED) for maximum results in any endeavor.
[54:40] What I would include in The 4-Hour Body if it were written or revised today.
[56:02] A space-saving alternative for people who want to enjoy the benefits of sled work.
[56:47] Real examples of high-yield workouts that require a low investment of time.
[01:00:53] Ben’s basketball warmup protocols.
[01:01:53] Regularly skip leg day? Try Arnold Schwarzenegger’s one simple trick.
[01:03:46] Maintaining integrity in the ever-fickle world of content creation.
[01:27:15] Parting thoughts.
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
Sign up for "5-Bullet Friday" (Tim's free weekly email newsletter): https://go.tim.blog/5-bullet-friday-yt/
Follow the Tim Ferriss Podcast: https://tim.blog/podcast/
Visit the Tim Ferriss Blog: https://tim.blog/
Follow Tim Ferriss on Twitter: twitter.com/tferriss
Follow Tim Ferriss on Instagram: instagram.com/timferriss
Like Tim Ferriss on Facebook: facebook.com/TimFerriss
