Lecture Notes: Ben Patrick Interview

Introduction

• Ben Patrick, also known as "Knees Over Toes Guy."
• Discusses passion for knee health and full range of motion exercises.

Early Life and Background

• Born in San Jose, California, moved to Florida at age 6.
• Parents worked in commercial office management.
• Parents supportive of his NBA dream despite doubts.

Basketball Journey

• Experienced knee pain from age 12 due to high basketball volume.
• Describes early struggles in sports due to physical limitations.
• Moved to Florida, living in Clearwater, a simple beach town.
• Involved in basketball camps from an early age.

Knee Pain and Early Training

• Chronic knee pain began at age 12, worsened through high school.
• Standard medical advice involved avoiding stress on knees, which exacerbated issues.
• Tried to outwork peers with intense basketball practice, leading to injury.

Turning Point and Recovery Approach

• Influenced by Charles Poliquin's training methods.
• Experimented with full range of motion and knee training.
• Avoidance strategy deemed ineffective; embraced gradual exposure.
• Focus on backward sled training, full range squats, and split squats.

College Experience

• Played basketball at junior college, faced restrictions on full range training.
• Struggled with team acceptance due to unconventional training methods.
• Eventually became team captain and was asked to coach team strength training.

Training Philosophy

• Advocates for full range of motion and knee health.
• Emphasizes graded exposure and balance in training.
• Developed an 8-step training system for general fitness and knee health.

8-Step Training System

1. Forward and Backward Walking: Basic movement for knee health.
2. Upper Body Pulls: Emphasizes pull-ups and rows.
3. Squat Mobility: Focus on full range squats.
4. Pressing Movements: Scaled push-ups and other presses.
5. Posterior Chain Work: Hamstring curls, RDLs, Nordic curls.
6. Core Work: L-sits and similar exercises.
7. Flexibility Routine: Targeted stretching exercises.
8. Calf and Tibialis Work: Strengthening for knee support.

Career as a Trainer

• Transitioned to training after college, focusing on rehab and prevention.
• Developed a reputation as a knee health expert through social media presence.
• Provides training programs and equipment through his business.

Final Thoughts

• Emphasizes honesty, respect, and scalability in training.
• Focuses on helping people understand and improve knee health through education.
• Recognized for making knee health accessible to a broad audience through social media.

For more detailed insights and videos on Ben Patrick's methods and philosophy, check out his YouTube channel and website, ATGonlinecoaching.com.