Marcus mastered the moves of Zero-Dense-Standards as fast as anyone I’ve ever seen! I personally think he’s the greatest training architect on earth. No offense intended to any other trainers, but that’s my honest belief. Getting to train in person with him proves he LIVES it. He’s in better shape than any pro athlete I’ve trained and I’ve trained multiple athletes on $100 million+ contracts. He’s also an amazing human being and to me, that’s more important than fitness. THANK YOU Marcus for your brilliance, passion and hospitality! Excited for the road ahead.
You guys are preaching some really quality stuff. I’m actually a movement coach myself, it’s nice to see you applying those same principles into the strength training world!
@@marcusfilly Thank YOU for this cool video, Marcus. Was fun writing this overview. And someone had to do it (in this age of attention deficit) since you didn't, haha ;)
@@lifeframedjw It's the (descending) number of reps. As little rest as possible. You could rest 60 sec between each round/set. Rows are hard to substitute imo... But yes, bands are better than nothing.
I’m a senior woman who found Ben because my knees started to ache, and everyone around me assumed that meant surgery was in my future. I knew better. Knowing that led me to Ben, and that has made all the difference in my life. Here’s hoping I can inspire others in my community to follow suit. Great video, by the way. 👍🏻👊🏻
I had the same approach at 55. Ankles were creaking up the stairs. Did my online research and went down the human health rabbit hole. I'm 62 now and stronger than I was at 50! Thanks ACV, keto and knees over toes guy!
Ben the kneesovertoesguy talks with the same 'out of breath' cadence no matter what situation he's in lol. He could be ordering a coffee at Starbucks and be like "and a large... Carmel...latte....that's will be hot, and I promise you, will be the most DELICIOUS coffee....I've ever tasted" 🤣🤣
I have a similar thing sometimes. It 's most likely from previously having anxiety/stress and some of the tension patterns remain in the upper throat/jaw muscles. It can be released by cranio-sacral rolfing and some other bodywork practices but it's pretty subtle stuff
I've been to a hundred different youtube pages involving ben, lifting, lower body/core routines, etc...your ability to convey thoughts/workouts and put it into a video made me subscribe.
Ben's is a great guy for sharing his methodology for practically free. I have taken all the advise he has offered and incorporated it into my training. After finally destroying my knees 2 years ago...I was just dealing with having knee pain. I continued to train through the pain. There are a few tools that helped a great deal in minimizing my pain. Such as a Theragun (worth the money)...I didn't realize how tight my muscles were, but also finding spots I didn't even know I was tight. Another tool that was somewhat effective were my Rapid Reboot compression boots. Helped clear out my DOMS after a hard training session. Once I found Ben and ATG through the Power Project Podcast I became a big fan. From there I incorporated quite a few of his movements into my program and actually replaced some of the movements with ATG's. I have noticed a reduction of pain, better range of motion, strength gains, which in turn has lead to better training overall. I also suffered with lower back pain most my life...I noticed a reduction in hip and back pain from simply making my knees and everything below it stronger and more stable. I realize now more then ever, having a strong base leads to stronger body in general.
OMG i needed this video. I'll definitely incorporate the Tib-raises.. I have a stubborn pain in my shin that activates during certain lunge movements.. mostly forward lunges, leg extension and sometimes the leg press machine. i thought it was a shin splint but have come to realize it isn't.. (no injury I'm aware of... but for the 1st 9 months of the pandemic I was running 32 bleacher stairs and possibly not using the right shoes). Thank you
Look into barefoot running and minimalist shoes. I was once an athlete with stress fractures in my feet, tore both my insteps, extreme plantar fasciitis, arthritic knees, and shin splints so bad I didn't realize that I was crying from pain as I ran... Ice Massage feet to knees and barefoot running along with the things mentioned her cured everything over months and years. My basic workout is a nice jog to a trail where I ATG lunge for at least 400 yards. I wish you the best.
Hi Marcus, really interested to see the series you’re creating combining your programming with Ben’s. This is exactly what I’m looking for being and long term knee pain suffer yet really enjoy S&C training. I’ve just signed up to persist - will series run as another option alongside classic, minimalist and body comp?
I would love to hear this as well, but haven’t heard back from him any specifics on how to combine the two programs in less than 60 minute workouts (or how he is going to do so with persist). Have you received a response or guidance?
This video should have 1mil views because last year I twisted my knee hiking and was shook. I was panicking thinking my knee would be messed up for a few months and hiking season was over. Luckily it happened in the fall so there wasn’t much time left anyway. I started doing the ATG program and it’s the only thing that got my knees better than ever before doing the workouts. I’m truly forever grateful. Now I have no fears of hikes or being active in any way. ❤
I will start to incorporate these exercises in my workouts straightaway and educate my community about these knee-saving moves. Thanks Marcus and Ben for sharing. Respect from Nairobi, Kenya.
I'm seeing some PTs decry this stretch, lunge ( Nick Jack, others) as promoting hip impingement , pushing hip into acetabulum, eventually leading to possible labrum tears down the road, could you please cmemt, address? Thank you
I just started the kneesovertoes program! Getting a good solid base before moving on to other things. Marcus, how well does your program scale to beginning functional training people?
Just started knee over toe about a week ago and it is a game saver for a 59 year old who wants to compete for years to come. Had a chuckle as I also set up my routine doing a superset with lunge and chin up. My second superset was glute ham raise with guillotine press. For core I threw in stability ball pass from hand to foot.
Where can I find that cool tool that you were using for the tibialis raises? I think he said someone made it for him, but I'd also like to see a DIY to make my own if that's possible.
Where can we get a sled so we can begin this exercise. We are both 75 now. We started lifting weights in our 40s & continued for 25 some years, but we haven't been faithful (especially me) exercising since I retired.
if I understand Ben correctly he seems to suggest that you have it in the tank for whenever you need it so wouldnt need to be a warm up as such. I take that approach and dont have problems but the "bulletproofing" stopped Achilles/calf issues I had sprinting
Slightly off topic but as a long time barefoot/minimalist shoe convert I love seeing them more and more on health/fitness focused channels! When I switched to them they were such a tiny niche thing that nobody knew about, great to see them getting more widely adopted over time.
Ben saved my knees and changed my life with just a couple videos. I am 33 and can do some impressive stuff but with my knee pain I felt like my gym days had an expiration date that was only a decade away.
Hello Marcus, Thanks for sharing this awesome video. Could you tell me any alternative equipment for balance the calf. It is hard to find this equipment in gym and box where I’m going in Japan.
Went from Zero-Dense, to Baseline, then to ATG, then Young Athlete Roadmap, just completed Knee Ability Zero, finally about to begin Dense-Ass Ascension! So stoked
Seeing Filly being unable to do a full Nordic makes me feel a whole lot better about my initial efforts. At a hard exercise. Can’t wait to get to rep 1.
I would like to share this with a pious older Catholic woman but because of language and immodesty I won’t share. I wish men could film as if a sweet 7 year old girl was watching.
Hey Guys! Hugs from Brazil! Why don't you combine this movements protocol with the Fernando Sardinha's technic (Ponto Zero), already approved by science? He is another Brazilian who applied some excentric principles to his sets and got science proved results....
I have been cursed with an unstable Upper head of my fibula on my right leg. This has been an issue for several years. This has obviously been a difficult issue contributing to a great deal of pain. Tried many therapies without success. Thank You. For any suggestions.
Great stuff!! I did the deadlift and sled workout this am. Would you able to put something together incorporating his shoulder movements into your functional body building program?
Set straight up in a recliner with heavy shoes or boot on. Pretend your kicking the botton of something switching feet until you get tired once a day for a two week. Will strengthen your knee and stop knee pain. Worked for me
Marcus, what a great video!!! I love your channel and your approach to training its brilliant!!! For people with bad hips (FAI) i still squat, deadlift but i always get scared of deep squats with hip pain.. Any experience/ advice on wether it is ok to do? Thanks
There are a lot of sentences and words in wrong places that make zero sense and mean nothing at all. Sounds smart, but actually what in the world are some of the sentences. is this what youtube fitness has become. Sad. Example: Time under tension has ABSOLUTELY NOTHING to do with doing unilateral exercises...Flat out wrong and pretty brain dead. There are like 10 more I can point out if you want
This comment makes you sound brain dead .... For example 1 arm bicep curl, 15 reps with a 2 - 2 cadence and 15 reps with a say 6-2-6 cadence will have a far longer time under tension . The point is even tho these exercises seem hard and have a lighter load things like leverage and the time under tension should be able to make these sufficient at building muscle or strength. Same applies for a 1 legged or 1 armed ( unilateral) version of any exercise .
Should I still include regular flat footed squats in my routine OR is the VMO squat more preferable across the board. Sport I focus on is Hockey. Nordic curls & ATG squat have already vastly improved my explosiveness, wondering if I should drop normal squats and focus on VMO's.
I would treat them as warm up or prehab. Your case is unique in that most of the time when your in a squatted position while playing the skates pretty much have your feet parallel to the floor, my 2 cents practice how you play but suppliment the lack of mobility with these.
