How to Start Training Your Parents With ATG
OVERVIEW
This is my starting protocol for parents and grandparents, based on many years observing my parents in relation to ATG.
I believe simpler is better when starting out. If you get these 3 things into a routine, you can change the rest of a person’s life in terms of fitness.
- Cardio forward AND backward
- Squat mobility as a SCALE
- Chin-ups as a SCALE
Let’s cover exact applications, with a sample routine.
For easy memory:
- 200 yards or up to 5 minutes backward
- 3 sets of 8 ATG Split Squats per side
- 2 sets of chin-up progression to fatigue
STEP 1
Walking is great!
Walking is often reported as a health foundation for longevity.
And walking backward brings additional therapeutic benefits for the knees and lower legs.
Below is an example with my mom and dad.
For safety, I recommend starting in partner fashion: One walks forward and the other walks backward.
Now let’s look closer at the foot positions of forward vs. backward…
When you walk forward, the heel hits the ground first.
The knee is behind the toes.
This is fine.
But when you walk backward, the toes hit the ground first.
The knee is over the toes.
“Knees over toes” was the position found in the 1970s to put more pressure on the knees.
Not knowing how to scale this ability, knees over toes was advised against for 5 decades.
But in Asia, where walking backward has been passed down from generation to generation, knee health in the aging Asian population is dramatically better than in cultures where knees over toes was restricted.
Without realizing it, knees over toes had already been proven helpful for thousands of years.
It simply hadn’t been turned into a SCALE of ability.
Backward walking is a stepping stone to deeper knees over toes ability, as will be covered in step 2 of this workout. But even backward walking breaks down into its own scale.
Walking backward in a pool scales down difficulty since you’d be handling less of your body’s load.
And you’d safely scale up by adding resistance from the GROUND.
By using a sled or resisted treadmill, you can apply smooth resistance to walking backward without load bearing down on you!
This makes it a remarkably safe exercise.
For example, I loaded a sled to ONE THOUSAND pounds and had my mom try to walk backward…
Well, the sled didn’t budge.
But she was totally fine!
To be clear: Lifting weights is great, too!
But this illustrates why my exercise philosophy is to build from the ground up.
Another way to increase difficulty is by running backward.
I use backward running as a warm-up before playing basketball, and it’s a great option for young athletes because it requires no equipment.
So I believe in teaching your whole family the value of forward and backward, with or without a sled.
My kids are already trying to push the sled without me asking them to!
STEP 2
Youth is flexibility.
Adulthood is strength.
Aging is loss of both.
With just about any stairwell, you can scale the ATG Split Squat, which is a blend of strength and flexibility at the same time.
Elevating the front foot makes the flexibility easier.
Holding onto the rail makes the strength easier.
You can progress this to flat ground, unassisted — HOWEVER: What has worked best long-term is exercising at the level that feels good — not at a level that is uncomfortable.
At 70, my mom can do a flat ground split squat.
But she does the majority of her sets with the front foot elevated.
STEP 3
I take my kids to the playground daily.
They naturally want to hang and climb.
But my parents hadn’t worked on this ability in decades.
There’s a certain honesty to a chin-up: The body has to be in pretty good working order to do one.
But fear often comes with the inability to do one.
Let’s knock that out right now and VALIDATE whatever level your parents CAN do.
This simple scale has inspired my parents:
- Hang
- Hold
- Lower slowly
- Full reps
ALL ARE VALUABLE!
Hanging alone is a fantastic exercise for the grip and shoulders!
My mom is now working on Step 3 of this scale.
And my dad is getting close to regaining Step 4 for the first time since I was a kid.
All you need is a pull-up bar or an affordable pair of rings!
I believe rings are the best bang-for-your-buck upper body tool.
So with almost zero equipment, you may be able to get your parents going on what I believe are 3 workable pillars for a lifetime of effective exercise.
CONCLUSION
If you have wins with your parents or with your own workouts, please don’t hesitate to write back.
My mom runs our customer service and she shares your kind messages with me!
For the record: I don’t make her work! But she’s the most dedicated helper I’ve ever met, and she’s always had my back.
Thank you for reading and helping others.
Yours in Solutions,
Ben
