The Foundation: From Chronic Pain to Athletic Excellence

Ben Patrick’s journey from experiencing ten years of chronic knee pain and multiple surgeries to developing what he calls “bulletproof knees” forms the compelling narrative behind the ATG system. His transformation from being nicknamed “old man” due to mobility limitations to achieving remarkable athletic feats demonstrates the potential power of systematic mobility training.

The ATG system doesn’t rely on traditional recovery methods like foam rolling, treatments, or supplements. Instead, it focuses on seven specific mobility standards designed to address common movement deficiencies that plague modern athletes and fitness enthusiasts. This approach challenges conventional wisdom about injury prevention and athletic development.

The Seven Mobility Standards: A Deep Dive Analysis

1. Tibialis Anterior Strengthening: The Foundation of Ankle Health

The first standard focuses on strengthening the tibialis anterior muscle, which runs along the front of your shin. Patrick recommends performing this exercise with two feet, actively flexing the tibialis muscle using the principle of reciprocal inhibition. This neurological concept explains that when you activate a muscle on one side of a joint, the opposing muscle must relax to allow movement.

The recommended progression involves handling 25% of your body weight for 15 repetitions, which Patrick considers the maximum safe load for general population training. Elite athletes he has coached often work with closer to 50% of their body weight, requiring wrist straps similar to those used in deadlifting due to the intensity.

This exercise addresses a critical weakness in modern training programs. Most people neglect anterior shin strength, leading to imbalances that can contribute to various lower leg issues. By strengthening the tibialis anterior, you create better balance between the front and back of your lower leg, potentially improving ankle stability and reducing injury risk.

2. Calf Development Through Deep Range of Motion

The second standard involves calf strengthening performed barefoot while rising onto your toes. This approach emphasizes the deep stretch range of motion that bodybuilders have long recognized as essential for muscle growth. Patrick references Tom Platz, widely regarded as having the best legs in bodybuilding history, who was known for training through the most extreme range of motion of any bodybuilder.

The exercise targets not just the superficial calf muscles but also the soleus, which can only develop to the degree that your ankle can bend. By improving ankle flexibility, you unlock the potential for stronger, more resilient calf muscles. This challenges the common misconception about ankle stiffness, where many athletes believe rigid ankles are beneficial for performance.

Patrick explains that true ankle stiffness develops through strength across a full range of motion, not through limiting mobility. Athletes like Stephen Curry and Kadour Ziani, who possessed remarkable jumping ability, achieved their performance through enhanced range of motion rather than rigid restriction.

3. Jefferson Curls: Controlled Spinal Flexion for Back Health

Perhaps the most controversial element of the ATG system, Jefferson curls involve deliberately rounding the spine while holding weight. This exercise directly contradicts traditional spine safety teachings that emphasize maintaining a neutral spine at all times. However, Patrick argues that this controlled spinal flexion, when performed progressively, can create a more resilient lower back.

The technique requires reaching toward your toes while allowing your spine to flex vertebra by vertebra. The key insight here relates to tissue adaptation and the principle that tissues strengthen in response to progressive loading. By gradually exposing your spine to controlled flexion under load, you potentially develop strength in ranges of motion that daily life occasionally demands.

Critical analysis reveals both the potential benefits and risks of this approach. While some individuals may benefit from improved spinal flexibility and strength through range of motion, others might find this exercise problematic, particularly those with existing back issues or poor movement quality. The emphasis on progressive loading starting at very light weights (maximum 25% of body weight for general population) demonstrates awareness of these risks.

4. Couch Stretch Modifications: Hip Flexor Mobility with Caveats

The couch stretch, a popular hip flexor mobility exercise, receives both endorsement and critique in this analysis. While the exercise effectively targets hip flexor length, the execution shown reveals potential compensation patterns that warrant attention.

The primary concern involves excessive lumbar extension (arching of the lower back) to achieve the appearance of improved hip flexor mobility. This compensation pattern occurs when individuals lack the requisite glute strength and posterior chain flexibility to maintain proper pelvic positioning during the stretch.

A more effective approach would involve consciously engaging the glute muscles and maintaining better spinal alignment, even if this means achieving less dramatic-looking positions initially. This modification ensures that improved hip flexor mobility develops through actual tissue length changes rather than compensatory movement patterns.

5. ATG Split Squats: Deep Range Strength Development

The ATG split squat represents one of the most valuable exercises in the system, emphasizing strength development through an extreme range of motion. This exercise involves descending into a deep lunge position where the knee travels significantly forward over the toes, challenging traditional movement restrictions.

The exercise targets the quadriceps, glutes, and numerous stabilizing muscles while improving ankle and hip mobility simultaneously. The progression involves gradually working toward full body weight resistance while maintaining perfect form and control throughout the entire range of motion.

This exercise exemplifies the ATG philosophy of developing strength through complete ranges of motion rather than limiting movement to “safe” zones. The research supporting this approach suggests that tissues adapt to the demands placed upon them, and training through larger ranges of motion can create more robust and injury-resistant movement patterns.

6. Pancake Stretch Loading: Adductor Flexibility and Strength

The loaded pancake stretch addresses adductor (inner thigh) flexibility and strength simultaneously. This exercise involves sitting with legs spread wide and folding forward while holding additional weight to increase the stretch intensity and loading through the range of motion.

The adductors play crucial roles in hip stability and injury prevention, particularly in sports involving lateral movement, cutting, and directional changes. Traditional training programs often neglect adductor strength and flexibility, leading to imbalances that can contribute to groin strains and hip dysfunction.

By combining stretching with loading, this exercise develops both the flexibility to access large ranges of motion and the strength to control and utilize those ranges effectively. This dual approach represents a significant advancement over traditional static stretching methods that may improve flexibility without corresponding strength development.

7. Quadratus Lumborum Training: The Underrated Back Stabilizer

The final standard focuses on the quadratus lumborum (QL), a deep back muscle that Patrick identifies as highly undertrained in most populations. The QL plays crucial roles in lateral spinal stability, hip hiking, and respiratory function, yet receives minimal attention in conventional training programs.

The exercise involves side bending movements performed on a 45-degree back extension or similar apparatus, allowing for full range of motion development in lateral spinal flexion. This movement pattern addresses a common deficiency in modern training, which typically emphasizes forward and backward movements while neglecting lateral and rotational patterns.

Patrick’s experience training golfers and baseball players demonstrates the performance benefits of improved QL function, particularly for activities requiring rotational power and lateral stability. The breathing component of the exercise, emphasizing full inhalation at the bottom position, adds a respiratory training element that can enhance overall core function.

Implementation Strategy: Practical Application Guidelines

Progressive Loading Principles

The ATG system emphasizes progressive overload principles applied to mobility training. Rather than jumping immediately into extreme positions or heavy loads, the approach requires systematic progression starting with body weight or minimal external resistance.

The 25% body weight ceiling for most exercises provides a safety margin while still allowing for significant adaptation. This conservative approach acknowledges that mobility training, while beneficial, carries inherent risks when performed incorrectly or progressed too aggressively.

Training Frequency and Volume Recommendations

Patrick suggests a maintenance approach requiring only one set per week for each exercise once desired ranges of motion are achieved. However, the initial development phase requires more frequent training, with recommendations ranging from six sets per week distributed across multiple training sessions.

This frequency recommendation aligns with motor learning principles and tissue adaptation research, which suggest that skill acquisition and mobility development benefit from frequent practice with adequate recovery between sessions. The transition to lower frequency maintenance training reflects the principle that maintaining adaptations requires less stimulus than creating them initially.

Integration with Existing Training Programs

The ATG exercises work best when integrated thoughtfully into existing training routines rather than replacing proven strength training methods. The recommendation involves incorporating these mobility-focused exercises as warm-up activities or accessory work rather than primary training methods.

For upper body training days, exercises like the QL side bends can be performed without interfering with primary lifting performance. This strategic placement ensures that mobility work enhances rather than detracts from strength training goals.

Critical Analysis: Strengths and Limitations

Scientific Support and Evidence Base

The ATG system draws from established principles of tissue adaptation, progressive overload, and motor learning. However, the specific exercise prescriptions and claims require more rigorous scientific validation. While the underlying principles are sound, the extreme positions and loading patterns may not be appropriate for all populations.

The anecdotal evidence provided, including athlete testimonials and performance improvements, offers compelling support but doesn’t replace controlled research studies. Future scientific investigation would help establish optimal protocols and identify contraindications for specific populations.

Risk-Benefit Considerations

Every training method involves trade-offs between potential benefits and risks. The ATG system’s emphasis on extreme ranges of motion and loaded stretching may offer significant benefits for some individuals while posing risks for others.

Factors influencing individual suitability include training experience, injury history, movement quality, and specific athletic demands. The conservative loading recommendations and emphasis on progressive development help mitigate risks, but careful assessment and professional guidance remain important for safe implementation.

Comparison with Alternative Approaches

The ATG system represents one approach among many for improving mobility and athletic performance. Traditional strength training methods, manual therapy techniques, and other mobility systems each offer unique advantages and limitations.

The most effective approach likely involves combining elements from multiple systems based on individual needs and goals. The ATG methods may complement rather than replace other proven training methods, creating a more comprehensive approach to athletic development.

Practical Implementation for Different Populations

General Fitness Enthusiasts

For individuals seeking improved mobility and injury prevention without specific athletic performance goals, select ATG exercises can provide valuable benefits. The conservative loading recommendations and emphasis on progressive development make many exercises accessible to general populations.

Focus should be placed on exercises with the lowest risk profiles, such as the calf raises and basic hip flexor stretching, while potentially avoiding more controversial movements like Jefferson curls until movement quality and strength bases are established.

Competitive Athletes

Athletes with specific performance demands may benefit from more aggressive implementation of ATG principles, particularly if their sports require extreme ranges of motion or positions. However, the timing of implementation relative to competitive seasons requires careful consideration.

Off-season periods may be most appropriate for developing new ranges of motion, while in-season training should focus on maintaining achieved adaptations without risking injury or performance decrements.

Rehabilitation and Injury Prevention

Individuals recovering from injuries or dealing with chronic pain patterns may find certain ATG principles beneficial, but professional guidance becomes crucial. The emphasis on progressive loading and controlled range of motion development aligns with modern rehabilitation principles.

However, specific exercises may be contraindicated based on individual injury patterns and healing stages. The Jefferson curl, for example, may be inappropriate for individuals with disc injuries or inflammatory conditions.

Future Directions and Conclusions

The ATG system represents an innovative approach to mobility training that challenges conventional wisdom while drawing from established training principles. The emphasis on strength development through extreme ranges of motion offers potential benefits for athletic performance and injury prevention.

However, the system requires thoughtful implementation based on individual needs, goals, and risk factors. The most effective approach likely involves selective adoption of ATG principles integrated with proven training methods rather than wholesale replacement of existing programs.

As research continues to investigate these methods, practitioners should maintain open minds while exercising appropriate caution. The anecdotal evidence supporting ATG methods is compelling, but scientific validation will help optimize protocols and identify the populations most likely to benefit.

The key takeaway involves recognizing that mobility training, like strength training, benefits from progressive overload principles and systematic development. Whether through ATG methods or alternative approaches, the integration of mobility work into comprehensive training programs offers significant potential for enhanced performance and reduced injury risk.

For those interested in exploring these methods, starting conservatively with basic exercises and progressing gradually based on individual response represents the most prudent approach. Professional guidance can help ensure safe implementation while maximizing the potential benefits of this innovative training system.