Barbi Nava

These are the programs presently offered on our coaching app.  See more descriptions further on.

We have 7 Main Programs: Knee Ability Zero, Back Ability Zero, ATG Basics, Dense Strength, Female Standards, Male Standards and ATG Pro.  There are 35 Additional Programs.

Main Programs:

KNEE ABILITY ZERO (ZERO) Knee Ability Zero is Ben's first and foundational program for joint health. It's a bodyweight rebuild from the ground up.  Knee Ability Zero is optional, but highly recommended as the first step if you have knee or ankle issues.

The schedule is:M-W-F LowerTues-Thurs Optional Upper and Mobility

Here is an overview video: https://youtu.be/y9wJWdAXzWA

Zero weights needed.

Zero equipment needed. [Optional upper body exercises on Tuesday/Thursday require nominal equipment.]

Zero need to work through pain.

Zero special abilities needed to start.

If you have knee issues, watch this video!

https://youtu.be/9GkrbO0rDnQ

BACK ABILITY ZERO

Maybe you don’t have a “bad back” - maybe you’ve accumulated other legit problems over the course of your life which now leave your back as a pressure point of undue stress. Now we can gradually work our way toward the lower back, improving the areas that free it up, then addressing the lower back itself with the final step of each workout.

ATG BASICS PROGRAM

Ben says: "The ATG Basics Program is for someone who doesn't have knee or back problems and is wanting to learn all the ATG exercises.  Basics is a great introductory program if you have no major issues.  There are 3 introductory options: Knee Ability Zero, Back Ability Zero, and the ATG Basics Program.  By nature, ATG Basics is the one that could be done ANY time.  It's easier than Dense Strength and Standards Programs."

The program consists of 3 "main" workout days on Monday, Wednesday, and Friday that work the upper and lower body. Tuesday and Thursday are stretch days that focus on stretching every main muscle in the lower body. This includes the feet, calves, groin, outer quad, and hip flexors."

This program is not a bodyweight program.  It uses equipment, so requires a home or commercial gym.  Most commercial gyms will have the equipment needed to do the program.

DENSE STRENGTH

Dense Strength is a gradual approach to dominating additional load for many sets within a given timeframe, rather than rushing into heavy loads. But there is NO PRESSURE on how many sets you do.

The Dense Strength program provides a safe yet still powerful way to change strength - particularly in the muscles and tendons around our joints and spine: by MASTERING 10 sets in 10 minutes at a given difficulty and only increasing when that is achieved, rather than pushing too much difficulty too soon.

Ben says: "12 weeks has been a game changer for me and many others. It's not fancy but gives enough time to make legitimate changes to affect the rest of your life - with greater potential for longevity and athleticism."

Dense Strength is a 5-day program.

STANDARDS

Ben says:

"Then in Standards, the idea is to test your abilities in 20 different areas, and thus find out more about your strengths and weaknesses relative to the thousands of others who have done my system.  A 'Standard' is simply a measurable ability that by actual test most people can't do, but by actual experience coaching, most people can achieve!  Each Standard is unorthodox compared to traditional exercise, but each Standard follows simple, evidential clues for greater longevity.

Zero, Dense and Standards are my 3 classic programs.  They are the original route - the culmination of 10 years of gradual success at reverse engineering pain, aging, and lack of athleticism.  They have created well over 2,000 knee success stories, along with thousands more for the rest of the body.

Powerlifting, Bodybuilding, Olympic Weightlifting, CrossFit, Gymnastics, Strongman... these are all sports.

My goal for the ATG (Athletic Truth Group) system is to engineer human bulletproofing which can help all the above sports as well as every other sport and every other person of any age or ability."

Standards is a 5-day program.

There is a Female Standards Program and a Male Standards Program.

Follow @womenofatg on Instagram.  You will see many women there doing ATG exercises.

ATG PRO

Ben says: "If you’re willing to do anything - no matter how unusual compared to the norm - to see what your TRUE athletic potential is, I recommend this program for you. But merely by learning and mastering it, you’ll be able to help just about anyone, at any level."

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ABILITY PROTOCOLS

Some members may wish to focus on a particular area or function of the body that is uncomfortable, before embarking on a full body program.  These protocols are meant to be done for about 6 weeks.

Ben has protocols for the shoulders, hips, feet, ankles, shins, wrists, elbows and groin.

SHOULDER: This protocol is designed to increase your ability to handle and transfer forces through your shoulders - the stronger you become while increasing range of motion through these movements will bulletproof you against injury and allow you to exert higher forces i.e., punching, throwing, serving, etc. You can do this 3 to 4 times per week.  It's been used to help people who thought they had to give up baseball or other shoulder-dependent activities. You can do this protocol to support your own fitness regimen, or in addition to any full-body ATG program to bring up low scores in your shoulder Structural Balance.

HIP: This is designed to get the hips an increase of ability, which has resulted in hundreds of reports of decreased pain and increased freedom with the hips. But the goal is always just an increase of PAIN-FREE ABILITY. That's it. All the success stories for overcoming injuries are a welcomed byproduct.

FOOT: This is a very basic 3x per week formula to get the feet progressing in ABILITY. Ben says: "Experience has shown me that a vast amount of foot problems are simply lack of training of the strength and flexibility of the feet, since Squats, Deadlifts, Leg Presses, Leg Extensions - all the most-used weightroom exercises - lack foot movement and loading!"

ANKLE: I’ve used this data for myself and others after ankle sprains.  Not only did we find we could recover faster than expected, but we were also able to CONTINUE building the ankles from a weak link to a STRONG one, even more protected than before the injury! Which is the exact opposite of modern stats.

SHIN: Shin pain caused me a lot of anguish and cost me a lot of money over an 8-year period. But it didn’t have to. Here’s how…

WRIST: This protocol can be added after workouts in any program.

ELBOW: This protocol can be added after workouts in any program.

GROIN: Tweaks in the groin can be a nuisance to overcome — so we reverse-engineered a simple 3-day a week program designed to bolster this area towards greater levels of Groin Ability.

ATG FOR CROSSFIT

Ben says: "This is my first official attempt at using what I know to help Cross Fitters, both individual Cross Fitters and CrossFit Coaches running group classes, so when you click on each protocol, you'll see my recommendation for how to implement it in a class setting. This will likely take me the next year to perfect, including attending classes myself."

ATG FOR LONGEVITY

Ben says:

"This is the simplest program I've ever made. It took me a decade of programming to 'unlearn' to such an extent as to create this. It very well may be my favorite program ever, because it's the one I could do the rest of my life."

Here is the schedule:

ANKLES: MON

KNEES: TUE

HIPS: WED

LOWER BACK: THU

UPPER BACK: FRI

SHOULDERS: SAT

OPTIONAL ELBOWS: SUN

ATG-STYLE PHA TRAINING

"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." - Bruce Lee

This is ATG-style PHA Training.  PHA stands for peripheral heart action training.  It is a form of bodybuilding circuit training that was popularized by former Mr. Universe Bob Gajda in the 1960's.  The smaller muscles around the heart are worked on first before the larger muscles around the body's periphery.  PHA requires that you do the movements continuously over a period of time with no breaks.

ATG MUSCLE

This program is designed to maximize muscle growth by using a full spectrum of intensity on your muscles. You will reach a deeper burn than probably ever before by using up all stored energy and triple barreling all the fibers with maximal work being done.

ATG SHRED PHASE 1

Each session flows “from the ground up” from ankle to knee to hip to shoulder to elbow, therefore requiring very little breaks. This turns the unique ATG bulletproofing and athleticism benefits into a potent body comp workout, shifting the body to less fat and more muscle!

ATG SHRED PHASE 2

On Phase 2, we now drop the repetitions per set but increase the difficulty of each rep. Use less assistance or increase the weight on the bar. By now you should have some endurance built up, so now do 4 rounds in under 45 mins.

BEN'S PERSONAL SHRED

Shred is a concept: start at the ankle, then knee, then hip, then shoulder. The next day, train the opposite sides of the body in the same manner. I don’t like to exercise for more than 30 mins per day, so I made this version to suit my preference and goals. Feel free to ask questions along the way, as we can help personalize your version to YOU.

HOME SHRED

I realized that even my own foundation has a ways to go, and this program is so simple it can be done from a bedroom! Slant squats should be as easy as push-ups. Nordic control should be as easy as pull-up control. Even at HQ, I’m regularly doing the Zero version of ATG Shred!

GYM MOBILITY FLOW

This was designed for off-days from the ATG Shred workout flows.

HOME MOBILITY FLOW

This routine is made by Mother Nature, so you may not need it, since you may not have lost these positions. But if you’ve gone years without embracing these positions due to chronic pain or injury or surgery, this can be a life-changing routine for your joints and spine.

This can be done with any ATG Program or in place of a gym mobility routine.

IN-SEASON BASKETBALL PROGRAM

Being a basketball player in season can take a huge toll on your body. This program is designed to eliminate the effects of a relentless basketball season by decreasing pain and increasing athletic ability!

OFF-SEASON JUMP PROGRAM

Ben says: "These are my findings from 10 years of helping hundreds of people achieve their first dunk..."

The schedule is Monday through Friday with Jump Sessions on Sunday.  The workouts in Week #1 vary from the workouts in Week #2.

ATG RUN/JUMP ROUTINE

This can be done once per week to rehabilitate and/or improve running and jumping ability. The key is to never work past a level you are 100% pain-free, and instead do more reps at the level you feel good on.

DUNK 1 - 4

Your dunking potential is UNWRITTEN! These 4 programs work with you at whatever level you’re at, to help realize your true potential. I do HIGHLY suggest reading the full article giving the WHY behind these programs.

ATG IN-SEASON SOCCER PROGRAM

This program is designed for soccer players who wish to improve their performance in season.

ATG FOR VOLLEYBALL (IN SEASON)

Created by one of our very own staff members who has LIVED it (playing D1 volleyball while doing the exercises from this program), the volleyball In-Season program is designed for volleyball players who have to manage a weekly practice/game schedule while doing the ATG program.

ATG FOR VOLLEYBALL (OFF SEASON)

This program is designed for volleyball players in the off-season who want to increase their vertical, agility and hitting ability. The program takes the guesswork out on how to create a LONG-TERM body transformation for the sport of volleyball. The program serves as a very strong base and be adjusted as needed with our staff volleyball players.

OLYMPIC LIFTING

This program is designed to perfectly compliment your Olympic weightlifting sessions! Following your snatch and clean and jerk variations, head immediately into ATG work designed to help you maximize your Olympic lifting!

ATG YOUNG ATHLETE ROADMAP

The goal is all 10 targets done each week, for 3 sets per exercise. These targets aren’t expected to be done from day 1, and they would've taken me years to achieve. Everyone starts somewhere, every exercise scales to virtually any level, and EVERY win should be valued.

ATG FOR DISTANCE

This is a simple program based on the success of ATGers who have competed in distance running. The theories behind it are detailed in an “ATG Clues For Distance Running” article in the study section [for members.]

DENSE FOR SPEED

Ben: "I was crazy to think I could manufacture an elite basketball body but that's exactly what I did off training alone. Now one of our staff, Brendan (@atgsprinter) is even crazier and thinks he can take his crap genetics to the Olympics for sprinting! Alternating phases of these Dense & Standards versions is his plan to do it!"

SPEED STANDARDS

Ben: "In each exercise you will find our current strength numbers specifically for speed! What if your speed potential is greater than you know? With this approach of reverse engineering speed into measurable exercises, you can train the exact qualities observed in the world's fastest! This puts your speed in YOUR hands. (And your legs lol!)"

ATG FOR COACHES

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