I strive for 3 meals a day, and I only consume:
Meat, Vegetables, Fruit
The meat, veggies, and fruit departments each have wide variety based on my own cravings.
I do not count the amounts of each, nor do I limit portions whatsoever.
I eat according to what I am craving from within those 3 categories.
If avocados, nuts, or some cheese are in some dish I am eating, I do not avoid them.
I limit my coffee intake to cortados (like a mini cappuccino) and use cream, not milk.
Today is June 12, and I have not broken the…
First I will give you the protocol. Then if you want to know the WHY, watch the 11 minute 11 second video, and/or read this full article from my heart to yours. This data can and will save kids from unnecessary knee surgeries, so yes: it means a lot to me.
Perform the following two Dunk Sessions once per week each MAX. They also work well alternated: Week 1 perform Session 1, Week 2 perform Session 2, Week 3 perform Session 1, etc.
Always perform your Dunk Session at a time when your adrenaline is pumping from some pick-up basketball…
by Keegan Smith aka @theatgmentor — with commentary and video examples for each principle from your boy KOTGuy…
1. Build From The Ground Up.
Ankles to knees, knees to hips, hips to shoulders… building in this order makes the most bulletproof body according to gravity, yet no previous system has ever actually programmed its volume accordingly. How do you find out your true athleticism and bulletproofing potential if you build out of balance from your natural design? The more we build from the top down, the more pain and injuries we accumulate and the more gravity-bound we become. …
This formula can be done in addition to any of my Zero, Dense or Standards Programs.
My whole career is built on the realization that you can DO something about your pain, and that by finding your weak link… YOU CAN WIND UP EVEN MORE POWERFUL THAN BEFORE YOU GOT THE PAIN IN THE FIRST PLACE!
I had given up on dunking when I decided I would devote my entire life — win or fail — to figuring out how to bulletproof my knees so I could play basketball without pain.
Fast forward a few years…
Knees didn’t hurt, and…
When I began my knees over toes experiments, I was afraid to train when anyone else was near me in the gym, because my knees made such loud noises…
After 10 straight years of knee pain and 3 surgical alterations, a LOT of damage had been done prior to my knees over toes journey.
Yet here I stand, with world-class knees. And they are WAY less noisy than they once were. But no, even my knees are not completely noiseless… YET!
In writing this article, I watched a lot of my recent videos and CRANKED the volume up to see…
My Top 10 (each is link to how-to, just click!)
9 and 10. Full-Stretch Push-Up and Pull-Up
Monday, 3 Circuits of: Reverse Slantboard Step-Up x 20 per side, KOT Calf Raise x 20, Tibialis Raise x 20
Tuesday, 3 Circuits of: Slantboard Jefferson Curl x 20, Hip-Flexors x 10 per side (Seated) or 20 per side (MonkeyFoot), Full-Stretch Push-Up x 20, Full-Stretch Pull-Up x 10
Thursday, 3 Circuits of: Reverse Slantboard Step-Up x 20…
It’s no coincidence that the greatest jumping longevity case ever, George Hackenshmidt, was ALSO a knees over toes pioneer! George trained knees over toes and FULL bend — which are proven to PREVENT knee degradation when done properly and not worked through pain — and he was jumping TILL HIS DEATH AT AGE 89!
Now let’s look at a routine to safely apply George’s genius:
For Non-Specific-Sport Athletes:
3 sets of 20 KOT Jumps (shown in the video below) with full recovery between sets, done either:
[Editor’s Note: video at end of article!]
Let’s just look at the results:
Rest, in general, is a necessary part of how the human body adapts. But the advice of “don’t do such and such for 6 weeks” is actually a death wish for the area of your body. Yes, you may experience relief from simply not doing something, but NOT USING your knees, for example, results in further weakening of the muscles, tendons, and ligaments, making you more likely to experience a full tear and surgery when you return to activity.
In life, the solution is rarely ALL or…
The Simple Anti-Sitting Routine:
The Super Anti-Sitting Routine:
All of the above can EASILY be done right at your workspace.
Either of those routines can be done any time, any day you are excessively sitting, HOWEVER…
The ATG Split Squat is already trained in all ATG Programs, and the Band Pullapart is actually a convenient form of the Powell Raise, which is 1 of your…