What is atg in fitness?

Unfortunately, most research studies involving heavy strength training are carried out by lab rats who have no clue how to properly squat and demonstrate even greater incompetence when it comes to coaching these basic movements.  I’ve actually had the opportunity to witness many kinesiology investigations at university settings and to suggest there is a lack of proper coaching and cuing is an understatement.   The fact that ATG squats appear superior to parallel or 90 degree squats during these investigations can be traced back to improper execution of the squat, namely lack of posterior chain activation due to faulty hip hinge mechanics.

Because most individuals do not hinge adequately during the squat (unless properly instructed), the glutes and hamstrings are nearly dormant until excessive depth is reached.  In these circumstances excessive depth is necessary to activate the knee stabilizers and posterior chain all of which would have been fully activated throughout the entire motion if in fact proper 90 degree or parallel squat mechanics were employed.

In essence activating the posterior chain during squats is critical for protecting the knees and surrounding joints.  This can be done either by properly hinging throughout the entire motion of a biomechanically sound parallel squat (which requires adequate coaching) or by employing excessive depth, which promotes inflammation, spasticity, dysfunction, and faulty mechanics.

To summarize, the biggest factor that dictates posterior chain activation during squats (as well as other lower body movements) is not depth but instead is ample hip hinge mechanics.

Although the above discussion highlighting numerous flaws in current kinesiology research methods may help relay the aforementioned points to many individuals, some skeptics will need further scientific support for the notion that 90 degree squats are in fact ideal. With that said there is in fact substantial research supporting this although it’s likely these studies were not without their own set of flaws.

Recent studies examining squat depth further support the concept of optimal range of motion and 90 degree joint angle mechanics. Strength coaches have long held the belief that larger ranges of motion, significantly greater than 90-degree joint angles, such as ass-to-grass squats, are ideal for building strength, size, and power output in athletic populations, mainly because of the difficulty of the task and the soreness associated with it. However, a recent study comparing the effect of training at different squat depths on joint angle specific strength, as well as transfer to sprint and jump performance, found that both partial squats (slightly less than 90 degrees) and parallel squats (slightly greater than 90 degrees) significantly improved vertical jump performance, with slightly greater improvement observed in the partial squat training group, while far less transfer was found from the deep squat training protocol (significantly greater than 90 degrees) to sprint or vertical jump performance [8]. In other words, deep or ATG squat training improved individuals’ ability to perform ATG squats but did not appear to enhance other sports related performance attributes. In contrast, the groups that trained at squat joint angles closer to 90 degrees produced superior results with significant improvements in jump and sprint performance. Perhaps the best results would have occurred had the researchers used a group that employed exactly 90 degree joint angles rather than slightly above or below. Obviously additional research is warranted.

Many strength coaches and practitioners will still argue that performing movements with greater ROM, such as ATG squats or squats well in excess of 90 degree joint angles, produce more muscle activation and ultimately greater long-term benefits in terms of strength and hypertrophy. Even if this were true (which it is not), the gains in strength and hypertrophy would not outweigh the negative ramifications associated with the disruption of optimal body mechanics, or the structural damage and inflammation of the surrounding joints. The notion that deeper squats or a greater range of motion on any movement produces more muscle activation is quite inaccurate, as shown in a number of research studies that not only invalidate this myth but, in fact, suggest quite the opposite.

Studies have shown that not only is excessive squat depth unnecessary, 90 degree joint angle mechanics are ideal, both biomechanically and structurally, as well as neuromuscularly, in terms of muscle activation and motor unit recruitment. In fact, contrary to what has incessantly been preached in the strength conditioning industry, a recent study that examined the effects of squat depth on muscle activation, showed that moving significantly past 90 degree joint angles or parallel positions did not produce greater muscle activation [12].

Yet another study of squat depth and its effect on muscle activation, described even more profound results. In this particular study the researchers examined 3 different squat depths: significantly above 90 degrees (20 degrees of knee flexion), exactly at 90 degrees, and significantly deeper than 90 degrees (approximately 140 degrees of knee flexion) [13]. While most practitioners would have predicted that the deepest squats (140 degree joint angle) would produce the greatest muscle activation in the quadriceps and gluteal muscles due to the greatest degree of stretch, the results indicate the exact opposite. More specifically, 90-degree joint angle squats appeared to produce the greatest muscle activation in the thighs and glutes, followed by the short or partial squat group (20 degrees of knee flexion), with the deep squat group (140 degrees of knee flexion) producing the least activity in the lower body musculature. It should also be noted that glute activity was unusually low in the deep squat group (140 degree) relative to the other groups, further contradicting the common, yet false belief, that deeper squats are ideal for glute development. In reality, they’re quite inferior when compared to proper squats at approximately 90 degree joint angles.

A similar study showed that incorporating partial squats with a range of motion of approximately 90 degrees of knee flexion in maximal strength training, produced superior results in terms of dynamic and isometric measures of maximal strength, as compared to performing only full ROM squats with a larger range of motion (i.e. 120 degrees) [14]. Ironically, the group that performed partial squats not only improved their ability to produce force at 90-degree angles but also at larger 120 angles. In other words, it appears that using optimal 90 degree joint angle mechanics may increase strength and force production at larger joint angles, such as 120 degrees, even more so than training exclusively at these larger joint angles. This is likely due to the increased motor unit recruitment and improved body mechanics associated with approximately 90 degree joint angles, which increases strength and muscularity to a far greater degree than does collapsing and using excessive range of motion.

Simply put, the results of these studies, as well as others highlighted in prior sections, indicate that 90 degree joint angles represent the optimal biomechanical positions not only in terms of producing and absorbing force, and protecting the joints, but also in terms of producing the highest levels of muscular recruitment. In other words, due to the greater levels of motor unit recruitment and leverage, the muscles are not only in the ideal position to produce optimal force and torque, the 90-degree joint angles are also the safest on the joints due to the fact that the muscles are firing at maximal levels (a key component of shock absorption) thereby taking the greatest amount of stress off the joints and connective tissue. Additionally, these results suggest that from a functional strength and hypertrophy perspective, 90-degree joint angles are ideal for maximizing size and force production due to the improved ability to recruit more muscle fibers, a prerequisite for optimizing muscle growth.

Lastly, it should be noted that in many of the previously mentioned squat studies a consistent trend becomes apparent when comparing joint angles greater and less than 90 degrees. For instance, in nearly every case it appears that while 90 degree joint angles are optimal, going significantly beyond 90 degrees (deep squat) seems to produce far inferior results compared to stopping short (partial squats) by nearly all measures, including muscle activation, force production, performance, jump height, and power output. This is likely indicative of some deeper and more profound physiological response such as neurological inhibition and autogenic inhibition. Simply put, stopping short of 90 degree joint angles may not fully maximize muscle activation by simply limiting the degree of motor unit recruitment. However, going significantly beyond 90 degree joint angles appears to breach our body’s optimal range of motion, producing varying degrees of inhibitory signals, neurological shutdown, proprioceptive distortion, and sensory interference. These results suggest that stopping short of 90 degrees is far superior than going significantly beyond it.

The ATG split squat is a variation of the squat with a unilateral application and is performed as deep as a squat can go. It primarily targets the vastus medialis oblique muscle.

Furthermore, aside from increasing muscle strength, ATG split squats are beneficial in improving ankle mobility, knee stability, and balance.

The ATG split squat, which is short for “Ass-to-Grass” Split Squat or Athletic Truth Group, is a variation of squat exercises that primarily works the VMO muscle (vastus medialis oblique). It was popularized by Knees Over Toes Guy, Ben Patrick, and is the focal point of his knees over toes philosophy.

The most common problem with allowing the knees to slide forward over the toes is that it puts too much strain on the knees, thus increasing the risk of injury.

While it is true that when the knees move forward over the toes, more rotational stress (torque) and shearing forces are placed on the knees; these forces are feeble compared to the body’s capabilities.

To perform the ATG split squat, first, the individual must keep in mind that the whole exercise must be done slowly and to try to target perfection in form throughout the activity. The individual should be in a standing position placing one foot in front with a reasonable distance such that the individual can lunge properly and comfortably.

Lunge as low as possible as the front knee goes beyond the toes. The knees must be as far over the toes as possible while still maintaining an upright torso. It is important to avoid excessive lumbar lordosis as the lunge is performed to avoid injury to the spine.

Ideally, the heel on the front leg must be kept on the ground, but this may be hard for people who have limited ankle mobility. It is acceptable to have the front leg’s heel come off the ground, but eventually, it is preferable to keep the foot flat on the ground.

It is important to note that during the eccentric contraction of the exercise, the descent into the squat must be performed slowly on an average of 4-6 before reaching the bottom of the activity. A brief pause is observed before driving through the quads to initiate ascension and get back to the starting position.

Ankle mobility is the range of motion available in all three planes of movement. Poor ankle mobility in any of these three planes may prove to be problematic when performing athletic activities and may be a cause for injury.

Seemingly, ankle mobility has decreased due to the use of footwear that limits the range of ankle motions. With the use of the ATG split squat, the individual has their front heel firmly placed on the ground as the knees go past the toes in flexion, thus stretching the calf muscles and thereby stretching the Achilles tendon.

Although improving ankle mobility is not the main objective as to why ATG split squats are performed, it is an exceptional workout to strengthen the quadriceps femoris, gluteal muscles, and adductors with the added benefit of improving ankle dorsiflexion range of motion.

Most individuals are observed to have a favored side when it comes to strength and comfortability in use, may it be the right or left limb. This is most evident in athletes doing their jumps, using one leg more often than the other.

The ATG split squat consists of a unilateral movement that will prevent muscle imbalances caused by placing more weight on one limb than the other when doing back squats or other similar exercises.

By being able to balance muscle mass and strength of both limbs, knee pain due to exhaustion and pressure will be decreased.

The ATG split squat can be used as a progression for exercises that target the tibialis muscle, as this exercise also assists in strengthening the tibialis anterior.

In the performance of ATG split squats, when the knees go over the toes, the tibialis muscle is active at that moment.

Building up the tibialis anterior muscle is very beneficial especially when trying to protect the knees since the tibialis muscle is considered to be one of the muscles that prevents injuries to the knees when developed to a certain point.

The ATG split squat’s mechanical movement can be observed to provide a deep stretch to the individual’s hip flexors, especially for the limb placed at the back. Most individuals are observed to have a tight hip, due to a lack of stretch and focusing more on strengthening.

This exercise not only strengthens muscles but is also able to increase the flexibility of the individual. When going into that full squat motion in the exercise the hip flexor or the quadricep muscle will be stretched and as a result over time, will be lengthened.

As mentioned above the ATG split squat primarily works the VMO muscle. However, there may be some tension on the glutes at the top of the exercise. Other muscles such as the back and hip flexors may feel some tension but that is more of a stretch tension than it is due to pressure.

The VMO muscle or vastus medialis oblique muscle acts to extend the lower leg at the individual’s knee joint. It originates from the Intertrochanteric line and mesial lip of the linea aspera of the femur, and inserts into the quadriceps tendon to the base of the patella, and onto the tibial tuberosity via the patellar ligament.

Because of its location, aside from pulling on the tibia to extend the knee, it also contributes to a medial pulling force on the patella. The VMO is engaged as the individual rises from a split squat and corrects the tracking of the patella laterally through the duration of the exercise.

The gluteal muscles’ main action is to extend the thighs at the hip joint.

In ATG split squats, the VMO muscle is the primary muscle that works to control the descent and initiate the ascension as the exercise is performed; but towards the end of the ascension, the gluteal muscles are activated to assist in extending the hip joint.

ATG split squats, like all other exercises, have specific repetitions, sets, and how fast or slow an exercise is performed to be able to make the activity more efficient and reap better gains from it.

As the ATG split squat is done in a slow movement, usually about 4-6 seconds during descent, there is no need for high repetitions per set.

Typically, it is done with 4-6 repetitions for 5 sets assuring that each movement is controlled and concise. The goal of this exercise is to achieve quality execution rather than a higher quantity of repetitions.

Because ATG squats require to be performed in a slow manner, specifically in the eccentric phase of the exercise, it increases the muscles’ time under tension.

By lengthening the duration of the muscle held under tension or strain, it is forced to work harder thus optimizing muscle strength and endurance.

There are multiple ways to progress ATG split squats. The first progression would be to utilize dumbells to create additional resistance. The dumbbells are held in both hands while it hangs beside one’s torso. Prior to performing the exercise, the individual first weigh themselves and computes 25% of their body weight. The computed weight then dictates the weight of the dumbbells to be held.

After the individual finds ease in doing the ATG split squats with dumbbells, the second progression would be with the use of a barbell placed on the individual’s back. This progression proves to be harder as the weight is now placed in a more difficult position, which will require more recruitment of the quads.

Another progression is to place the weights above the shoulders, but instead of placing them on the back, it is now placed in front, specifically, in a front rack position. This is the most difficult exercise among the three mentioned, as the position of the barbell requires much more strength and stability on the chest to be able to balance the weight throughout the movement.

The challenge of balancing the weight also activates other muscles in the lower extremity to stabilize and keep the center of gravity within the base of support. This progression also makes the VMO muscle activate at a much higher level to be able to move the weight.

As mentioned above, when it comes to ankle mobility, most individuals may have a shorter range of motion. The mobility of the ankle will be an obstacle when performing the ATG split squats, but an ankle wedge proves to be a solution for that problem.

An ankle wedge is placed under the individual’s heel of the foot in front and this is used to elevate the heel and not force as much ankle dorsiflexion to avoid pain or injuries occurring.

Not only does the ankle wedge provide such assistance, but it is also capable of forcing more recruitment from the VMO as compared to not using it.

This is because it allows for more forward tracking of the knee without the restraint of insufficient ankle or hip mobility. With the help of an ankle wedge, the knee can be placed in a fully flexed position, thus maximizing the range of contraction that the muscle undergoes.

The ATG split squat is a hard exercise to perform, especially for people who have limited ankle or hip mobility.

It is arguably one of the most demanding knees over toes exercises, but also one of the finest techniques to increase knee durability since it combines hip flexor stretching with a fully bent knee quadriceps loading.

It may be extremely difficult to perform in the beginning, but continuous training and religious stretching of the calves and hip flexors will significantly improve ankle and hip mobility, thus removing the need for assistance and being on the way to bulletproofing your knees.

References

1. Fry AC, Chadwick Smith J, & Schilling BK. Effect of knee position on hip and knee torques during the barbell squat. JSCR. 2003; 17(4): 629-633

2. Horschig DA. Can The Knees Go Over The Toes? Squat University. Published January 29, 2016. https://squatuniversity.com/2016/01/29/can-the-knees-go-over-the-toes-debunking-squat-myths/

ATG stands for Athletics Truth Group and was developed by Ben Patrick (famously known as “Knees Over Toes Guy”). ATG training focuses on building strength and conditioning while simultaneously bulletproofing the body from injury! It is also a training method that develops incredible athletic ability.

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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Most traditional strength and conditioning programs do not address structural imbalances and mobility issues of the body. Neglecting these areas is why most people, despite hard efforts, end up broken, injured, and frustrated with their training results.

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1) Nutrition is the foundation for everything else! Eat whole foods with high protein sources being the focus. Meats, eggs, fish, fruits, vegetables, nuts, and seeds are ideal. Eliminate processed foods and unnatural sugar as much as possible. If man made it, don’t eat it. You cannot outwork a crappy diet! Nutrition is a must for long-term results and health.

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2) Incorporate sled training into your workout! Weekly workouts should include the number one exercise for longevity- the sled. Pushing and pulling the sled provides incredible bang for your buck. Sled training bulletproofs the feet, ankles, and knees while simultaneously building strength and conditioning. Proper sled technique is to drive through the big toe on each step. You can gradually increase the intensity with speed or load. You will know when you are doing it right because your quads will be on fire!!!!

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3) Perfect the ATG slant board squat and the ATG Split Squat. These two movements are incredible for bulletproofing the knees. We have an epidemic of knee issues in our country, and one of the main reasons is that most people do not train their knees through a full range of motion. The ATG split squat is also key for improving flexibility in the hip flexors. Hip flexors are chronically tight on most people. Tight hip flexors lead to poor posture, back pain, and knee pain. Master the ATG slant board squat and split squat, and you will be on the path to a bulletproof lower body!

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4) Train with control and a full range of motion. Strengthening and lengthening your joints and muscles is key for longevity. A joint that is not trained through full ranges of motion will become stiffer and weaker over time. Training through full ranges of motion is key for bulletproofing joints and building mobility with strength.

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5) Form is king! Always focus on perfect form with your training. Too many people let their egos get in the way and try to do too much weight or go too fast. It is important to push yourself but never at the expense of form. Doing so will only lead to injury and poor results. Always chase perfect reps, full ranges of motion, controlled tempo, and appropriate weights.

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6) Train your hamstrings through knee flexion and hip extension. The hamstrings are typically weak on most people and this can lead to knee injuries and poor performance. It is important to train the hamstrings through knee flexion (hamstring curls, Nordic curls) and hip extension (Romanian deadlifts, good mornings, and back extensions). Strengthening the hamstrings in both areas is key for bulletproof knees.

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7) Train your rotator cuff and upper back. Most people neglect their rotator cuff muscles and upper back muscles. This leads to shoulder injuries and terrible posture. The modern life of sitting also makes matters worse. To correct your posture and bulletproof your shoulders, rotator cuff and upper back exercises are a must.

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8) Perfect bodyweight pushing and pulling movements. Most people are very weak with basic bodyweight movements like pushups, dips, ring rows, and chin ups. Building these areas will make your upper body strong and bulletproof. Getting good at these movements also requires a healthy body composition. The less body fat a person has the better he will be able to do these movements. Get good at these movements, and you will be on your way to a high level of fitness.

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9) Train your core. Core muscles and specifically the lower abs, hip flexors, obliques, and low back muscles are a major weakness for most people. Weakness in these areas leads to injury and poor performance. Having a strong core is essential for a bulletproof body.

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10) Train your feet and ankles. Most people never think about training their feet and ankles. Modern life and most shoes make our feet and ankles weak and stiff. Sled training is one of the best ways to train your feet and ankles. Specific work to stretch and strengthen the calves and tibialis muscles are also important and often neglected. All movement starts from the ground up, and if your feet and ankles are weak and stiff, it will lead to more issues up the body.

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11) Train your grip and elbows. The elbow is a common area of injury and pain. Grip strength is also a major predictor of overall longevity. The stronger a person’s grip, the better overall strength a person can develop. Train your grip and elbow joint through flexion (bicep curls) and extension exercises (tricep extensions). Constantly incorporate small variations to these movements to keep your elbows and grip strong and healthy.

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12) Mobilize or stretch chronically tight issues. Most people have the same chronically stiff or tight areas including hip flexors, glutes, quadratus lumborum (QL), hamstrings, calves, pecs, lats, and thoracic spine. Training through full ranges of motion and selecting the right exercises will help, but additional stretching might be needed to fix these areas.

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13) Always prioritize longevity as the main focus of training. The foundation for all training is joint strength, structural balance, mobility, and muscle strength. Workouts can either improve or take away from these areas. The goal is to develop a strong and bulletproof body not to just get sweaty or lift more weight. Focus on longevity above all else!

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If you have read this far, you have gained some incredible knowledge! You have been handed the information to build an incredibly strong and bulletproof body!

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