Recovering from six knee surgeries is no small feat. Physical therapy was a lifeline for me for years. It consistently got me back on my feet and back on the field again and again. But after the therapy ended, I realized there was a glaring gap. My knees weren’t ready for the demands of everyday life (without tending to them), let alone high-intensity workouts or sports. That’s when I discovered Ben Patrick, the Knees Over Toes Guy, and his transformative ATG Program. This program not only helped me maintain my progress, it strengthened my knees beyond what I thought was possible.
I’m about to share my journey, the science behind the Knees Over Toes Guy’s methods, and how the ATG Program can help anyone dealing with knee issues.
The Drop-Off After Physical Therapy
Physical therapy is designed to heal. It helps restore movement, rebuild strength, and get you back to daily activities. For someone recovering from ACL tears and multiple surgeries like me, it was essential. But once therapy ends, there’s often a “What now?” moment. As an athlete, what now means you’re now going to go work with the training staff. But for the typical adult, there is no training staff.
After being discharged, I jumped into CrossFit-style workouts and realized quickly that my knees weren’t ready. Patellar inflammation, aches, and stiffness made it clear: I needed more targeted work to rebuild my confidence and strength.
This experience isn’t unique to me. Research shows that while physical therapy effectively restores basic function, long-term deficits in strength and mobility are common among post-surgery patients (NCBI). These deficits often lead to chronic pain or reinjury without continued attention.
Discovering the Knees Over Toes Guy and the ATG Program
Enter Ben Patrick, widely known as the Knees Over Toes Guy. His ATG (Athletic Truth Group) Program challenges traditional fitness norms by emphasizing knee-over-toe movements that many coaches avoid. Ben’s philosophy focuses on strengthening the muscles, tendons, and ligaments surrounding the knee to build resilience and prevent injury.
The ATG Zero Program is where I started. It’s entirely bodyweight-based and includes movements like:
- Reverse Sled Pulls: Builds strength in the knees and quads while improving blood flow. The body weight version of this is done using a “free-belt” treadmill.
- Tibialis Raises: Targets the tibialis anterior muscle, which supports knee function and ankle stability.
- ATG Split Squats: Focuses on increasing flexibility and strength across the knee joint.
In the first week alone, I noticed gaps in my strength and mobility. But I also saw improvement, which was incredibly encouraging.
Why the ATG Program Works
The success of the ATG Program lies in its ability to target often-overlooked muscles and movements. Here’s how it works:
1. Focus on Reverse Movements
Traditional fitness programs emphasize forward or upward movements. The ATG Program prioritizes reverse movements like sled pulls and step-backs, which engage the posterior chain and strengthen stabilizing muscles. According to a study in the Journal of Orthopaedic Research, reverse movements help reduce knee pain and improve functionality in patients with patellar tendon issues.
2. Strengthening the Tibialis Anterior
The tibialis anterior muscle, located on the front of the shin, plays a critical role in knee health. Weakness in this muscle can contribute to poor knee mechanics and increased risk of injury. Tibialis raises, a staple of the program, directly target this muscle, enhancing knee stability and overall performance.
3. Increasing Range of Motion
Deep knee bends, as seen in the ATG Split Squat, stretch and strengthen the muscles around the joint. A greater range of motion not only improves flexibility but also protects the knee from injury by distributing load more evenly. Research backs this up, showing that full-range movements improve joint health and reduce injury risk (PubMed).
4. Blood Flow and Recovery
Reverse sled pulls and other low-impact exercises in the ATG Program boost blood flow to the knees. Improved circulation aids in recovery and helps reduce inflammation, making it an excellent tool for both rehabilitation and performance enhancement.
My Results with the ATG Program
After six surgeries, I had accepted that knee pain would be part of my life. But as I progressed through the ATG Program, everything changed:
- Inflammation Decreased: Regular sled pulls and tibialis raises significantly reduced swelling around my knees.
- Stiffness Eased: The focused stretches and mobility work loosened up my quads and patellar tendons.
- Confidence Restored: For the first time since my surgeries, I trusted my knees enough to push myself in workouts.
- Strength Beyond “Normal”: The ATG Program didn’t just return me to “normal.” It gave me strength and mobility I hadn’t experienced even before my injuries.
Who Can Benefit from the ATG Program?
The beauty of the Knees Over Toes Guy’s approach is its scalability. Whether you’re an top tier athlete, a weekend warrior, or someone recovering from an injury, this program can be tailored to your needs.
Ideal Candidates:
- Post-Rehabilitation Individuals: If you’ve completed physical therapy but still feel limited, this program bridges the gap.
- Athletes Returning to Sport: Build strength and confidence to compete at a high level again.
- Chronic Pain Sufferers: Reduce inflammation and improve mobility with low-impact exercises.
- Prevention-Focused Individuals: Strengthen your knees now to avoid issues later.
FAQs About the Knees Over Toes Guy and ATG Program
Is the ATG Program Safe for Post-Surgery Knees?
Yes! The program emphasizes low-impact, scalable movements designed to strengthen the knees without overloading them. Always consult your doctor before starting any new program.
How Long Does It Take to See Results?
Results vary, but many participants notice improvements in mobility and pain reduction within the first two weeks.
Can Beginners Use the Program?
Absolutely. The Zero Program starts with bodyweight-only exercises, making it accessible for all fitness levels.
Final Thoughts: Why the ATG Program Worked for Me
Physical therapy helped me heal, but the Knees Over Toes Guy’s ATG Program gave me strength and resilience. It exposed weaknesses, addressed lingering issues, and pushed me beyond “normal” recovery. If you’re struggling with knee pain, recovering from surgery, or just want to future-proof your knees, I can’t recommend this program enough.
Ready to take the next step? You can get $25 off your first month by signing up here: https://theprocess.fit/go/online-training/atg-online-coaching/.
Let me know in the comments if you’ve tried the ATG Program and what your experience was like. Your feedback could help others find the solution they need!
