Post

This Thread may be Removed Anytime!

Twitter may remove this content at anytime! Save it as PDF for later use!

More from @kneesovertoesg

KneesOverToesGuy

@kneesovertoesg

Sep 21

10+ years ago I was told to give up basketball.

Partial kneecap replacement, quad tendon repair, meniscus transplant… then blew out the other knee!

Now I’ve gone 10+ years without a knee setback.

What changed?

I believe it breaks down to a formula almost ANYONE can apply…

1. What CAUSED your pain/problems?

For me it was basketball.

What was my body doing?

I was trying to make it go FAST, FORWARD, and HIGH!

2. What would BALANCE out the impacts that broke you down?

For me that would include:

BACKWARD
LOW
SLOW

And that’s almost PRECISELY what my knee system is!

Let’s look at an example exercise:

Does my body move backward? Yes. ✅
Go low? Yes. ✅
Go slow? Yes. ✅

Read 7 tweets

KneesOverToesGuy

@kneesovertoesg

Sep 14

@joerogan mentioned my shoulder system recently. Thanks Joe!

Here’s a quick thread breaking it down for you. It’s as easy as 1-2-3…

First off:

1. This was inspired by the late, great Charles Poliquin!

2. There are MANY ways of accomplishing similar results! 👍

Overview: the general idea is to “reverse out shoulder pain.”

This concept has helped countless thousands with their knees.

You do NOT need a cable but it helps illustrate below.

@GessnerJosh has thrown 98mph and is pursuing 100.

How STRONG can he get in REVERSE of throwing?

Read 9 tweets

KneesOverToesGuy

@kneesovertoesg

Sep 7

How to Train Your Parents (With @atgexercise)

My parents are 67 and 70, and it took me years to get them to exercise.

These are the top 3 steps that broke through:

1. 200 Yard Walk… Backward

Walking is associated with longevity.

Walking BACKWARD adds rehab benefits.

Forward is heel-first.

Backward is TOES-first, allowing further stimulus for the feet, lower legs, and knees.

I suggest starting by holding hands, so one person can see where you’re going.

2. Valuing chin ups as a SCALE, starting with just hanging!

1. Hang
2. Hold
3. Lower Slowly
4. Full Reps

My mom can now work at level 3 and my dad can do a chin up for the first time in decades!

Read 6 tweets

KneesOverToesGuy

@kneesovertoesg

Aug 30

🧵 Knee Ability For Young Athletes

Knee Ability Zero has already produced thousands of success stories for adults.

Here’s how I adapt the formula to be used with young individuals or entire teams…

1/6. 200 yards jogging backward

This step is a legit warm-up and low-level knee strengthening exercise!

Thousands of adults have taken their first steps to improving bad knees… BACKWARD.

And with young athletes you can usually start jogging backward.

2/6. 20 single-leg wall calf raises

If you can’t do 20 straight, take breaks.

If 2 athletes are identical except one has weaker lower legs, it’s common sense: the weaker athlete will be more susceptible to lower body injury.

Read 15 tweets

KneesOverToesGuy

@kneesovertoesg

Aug 18

“Sled > Step Up > Split Squat > Squat”

Learning these 4 steps, and how each is a scale of ability with the knee over the toes, has led to people all over the world now helping OTHERS to knee success stories.

In this thread I’ll break down each, in order, as a scale…

1/4. Walking backward is the lowest level of knee over toes training

It is a scale from assisted (using railing or walking with a partner holding your hand) to loaded, using a sled or resisted treadmill.

2/4. A step up, also backward, is the next level of knee over toes training because you have to control the load DOWN (which you don’t have to do in #1)

This is a scale of ability from:
-lower to higher
-assisted to unassisted to loaded

Read 5 tweets

KneesOverToesGuy

@kneesovertoesg

Aug 10

5 Lower Back Standards

These are a variety of goals I coach, ranging from myself to my mom to famous athletes.

I’ll explain each one, with the reasoning why…

1. 20 reps, quads flexed (no knee bend), CONTROLLED, reaching toward the toes.

I coach my mom to maintain touching her toes. I also coach youth to maintain this.

Don’t underestimate the value of practicing control of your own body! Adding a slant can increase stretch.

2. 20 reps, controlled, with 25% of your bodyweight. This is one of the baselines I do every week.

(This back extension arrives pre-assembled, $250. I believe they should be a household product, like having a TV.)

This smoothly scales up or down to nearly any level.