Video

Transcript

well today i have a very special guest

um his name is ben patrick

and if you have knee pain or

back pain or whatever i mean this guy is

the guy

to learn from he’s known as the knees

over toes guy okay so um

i’m actually i sign up for his program

and i swear my lower back is just

feeling incredible so we’re going to

talk to him today

i mean this guy has

orthopedic surgeons critiquing his

videos like all positive he has uh

coaches of olympic teams talking about

his work he has pro athletes physical

therapists

really impressed with his work so

welcome ben uh

to this interview well thank you for

that intro you’re too kind maybe i can

hire you to do my my intros always wait

i’m available i’m available to do that

look i’ve been a fan for a very long

time you’ve done a lot for me so

hopefully i can return some value today

awesome

well today i want to really talk about

knee pain because uh your your rehab

program is quite remarkable i just want

to tell you you don’t know this but um

a while ago i had uh my back has been

killing me and of course you know in

high school i was training incorrectly i

was in a wrestler went to wrestle in

college and i i did everything wrong and

blew out a disc um and ended my whole

career and so

every time i try to start to put weight

you know put like do some deadlifts and

things and put a lot of weight on that

disc it just blows out for at least two

to

14 days so

i decided to get an mri and uh

nothing showed up no protrusions nothing

my back was actually intact so

so then i stumbled on your stuff and i

started to

use your um kind of discoveries on the

on the knee but actually for my lower

back and

you know walking backwards doing the

sled backwards oh

my goodness did that work like a charm

so i want to just pick your brain and

share because there’s a lot of people

listening right now that have not only

knee pain but

um they sit a lot

they have low back pain and your stuff

is just

dynamite but i want to first start just

like what does it mean uh knees over

toes what does that mean

so the

the reason for the knees over toes name

is because

a big myth started about 50 years ago of

don’t let your knees over your toes

and so for me coming up i was always

told that but i had disastrous knees and

a partially artificial kneecap by the

time i was 18 couldn’t play basketball

anymore and i never trained with my

knees over my toes

but

the moment you

want to step down stairs or jump or land

from a jump there’s intense pressure on

your knees over your toes and that was

the only conclusion that they found 50

years ago is when your knee is over your

toes there’s more pressure on your knee

but it didn’t determine that was a bad

thing it just determined there’s more

pressure there so we’ll be able to dive

in and look at

that’s how you reverse out knee pain is

actually by figuring out how to safely

apply pressure so you can handle that

wow so um i’m sure you know i’ve read

your your books and uh um

basically the the methodology of how

they train us now

in

high school junior high school

college professional i mean it’s just

like it’s incorrect it’s totally

outdated so you you basically you had

some serious knee pain i think

early on that led to a surgery

and um

then you had to kind of like dive do a

deep dive to figure this out yourself

tell us a little bit about that yeah so

my chronic knee pain started about age

12

so i didn’t even

quite develop right

i worked so hard to be good at

basketball in terms of the skills

but i just didn’t have the body and i

had knee pain starting at 12. so by the

time i was in that 18 to 20 range

my knees were a mess i had no

muscles around my knees to protect them

couldn’t play basketball anymore

and i already had a i have a dead guy’s

meniscus i have a

some some kind of plastic substance for

a kneecap in one knee

um

my my quad tendon that even like holds

things together had to be surgically

repaired that was actually all on my

left knee and then my right knee

i still kept trying to play basketball

even though i didn’t get any college

scholarships or anything like that

then on my right knee i i was diagnosed

with a torn acl had more tears so at

this point i was like

i was just completely at

the bottom with my knees

in my mind it ruined my life

and at that point i just

gave up basketball and was like if i

could just figure out

how to have healthy knees how to

bulletproof my knees

and so then i just went on a journey of

that and it was kind of fortunate that

one side was full of surgeries and the

other side was torn up but i didn’t have

surgery and i was even though i should

have had surgery i was too

depressed on i was like no way no more

surgery so those two very different

knees

actually made my journey a lot tougher

to work my way out of it because

surgeries can leave things really stiff

after

but then non-surgery leaves it like too

loose there’s not it’s not connected

so

this gave me actually a really good

starting ground to figure out a lot

about the knees and that is the

fundamental principle i figured out is

that all the attention on athletes to

get faster and jump higher and

accelerate forward forward forward

we actually are super imbalanced and

we’re too weak backward and we don’t get

enough

training backward and that actually

restores the circulation and the

strength so that’s the the foundational

principle is just how do you get

stronger backward

you know i just want to bring up a point

because a lot of my

philosophy is

opposite of mainstream which makes total

sense so here you’re trying to get

forward forward forward and go backwards

so um

you know yeah

i know and i’m doing um i’m not only am

i going backwards but i’m doing this i’m

pulling the sled up a hill so i’m living

on a farm right now and i’m actually

using the hill

and uh you talk about

taking it to the next level pulling a

sled

up a hill

about i don’t know 100 yards

that’s the best workout on the planet i

mean you get cardio it’s just my knee

you know what’s interesting and i want i

want you to

explain the difference between eccentric

and concentric because we’re we’re

working like the eccentric muscles

and uh there’s there’s less soreness

like i’m not getting sore like i would

the other way

you just want to touch on that just a

little bit

here’s a good way to explain it simply

if someone has seen

a backward sled drag

and my editor’s amazing he’ll be sending

visuals and so we can look at all this

on screen but

a backwards sled drag would be like the

fundamental starting point 200 meters of

backwards slight drag now in your case

you have a hill plus a slide so let’s

not try to envision that yet let’s just

envision you’ve got some smooth turf and

you’re dragging a sled backward

even if i

mistakenly loaded the sled with a

thousand pounds you’d be unlikely to get

hurt it just wouldn’t move whereas if i

mistakenly put a thousand pounds on a

squat bar

and then you bent your knees

you’d be almost guaranteed to have

catastrophic injury so both of those

positions

allow you to train the strength of your

knees

but with the sled there’s way less

chance of injury you can also get into a

rhythm where you can’t exactly lifting

weights you have to be a bit more

cautious and take you can’t just like

start pumping out and getting into a

rhythm

so we not only have the safety but we

have the circulation

kids have this just incredible

circulation they can heal everything in

their body and as we get older it gets

harder and harder to heal our body so

that’s the first thing that backward

sled starts establishing is it starts

strengthening our knees and then the

second thing it starts establishing

though is the circulation because we

also probably have to heal stuff it’s

much easier if you’re a kid and you have

no injuries you have no pains now you

get older you have certain pains and

injuries and you’re trying to strengthen

so you have this like this double whammy

at you

and so the sled allows you to kind of

solve both those issues

the only reason i’m doing it up a hill

is because i have no area and this piece

of land that’s flat

it’s like it’s up and down it’s valid

what’s that a hill is valid and i just

wanted to explain that i just wanted to

explain the sled by itself yeah the

reason the hill so when you when you

actually work backward up a hill that’s

much safer than going down the hill so

if you think um so many of the people

who do my program they love hiking but

they start my program because they can

no longer hike like it’s too painful for

them to go down hill

so going downhill is too painful but

a hill

is a valid replacement for a sled

because it provides resistance but you

get to control so even if you went

backward up the hill and you took one

inch steps fine fine you just made it

backward up the hill and then you would

go down intentionally slowly and take

small steps so you don’t you’d ideally

want not a mountainous hill but a

a smooth safe hill not something jagged

but this would be putting in the work to

get stronger so like in your case by you

putting in the work to go up that hill

you would be more protected than someone

else of the same characteristics if you

both had to go down a mountain and

actually like survive going downhill

it’s so true because when i’m

when i get when i take the off and

i’m like

with the hook up for the sled and i walk

around it’s like wow i can go down go

down the hill so much easier i feel more

stability for someone in their

50s 60s 70s that are older

mention about um the right level you

should probably just start walking

backwards right without anything

walking backward is a definitely a good

start

and

everyone could find

so we covered a sled so someone

listening someone listening to this has

a sled at the gym and they’re going to

go oh wow i can start dragging that

thing backwards 200 meters before each

workout to get the circulation going

someone else listening is going to go oh

wow i have a good hill i’m in florida no

good hill

and it’s raining but we have a sled

now if you have a personal treadmill i

wouldn’t advise using a gym treadmill

because they might not appreciate it but

if you have a personal treadmill

then you can actually put your butt

against the handle and you and don’t

turn it on and you use your own strength

to spin the belt backward and about five

minutes of that is going to equal

roughly what we would get in a

traditional sled workout a lot of people

have gotten their way out of knee pain

and gotten stronger and jumped higher

and things like that just from that we

call it a reverse dead mill backward

dead mill because the treadmill is not

turned on

you could even put your treadmill to an

incline perhaps and put it on like the

lowest speed

some people have said that works so some

treadmills go to an incline

you could put on the lowest speed turn

around and the treadmill’s nice because

you have handles right there you can

balance

so

there’s

when you when you really start working

at this as i have for a long time and

trying to figure out solutions for

people

there’s quite a few good alternatives

you could even with a partner you know

these um resistance bands are super

common super easy to get and so even if

you had a flat surface no weights no

sled no treadmill you can take you know

if you have enough length of band or

what i do is i take two traditional

round bands tie them together and then i

put it around my back and a partner puts

it around their back and we can actually

go 200 meters each way but you do it you

have the the person resisting going

intentionally slowly and then the person

the person working is trying to be very

controlled but you can get some

resistance and get stronger backward

that way so that would be a quick

rundown of options that’s a big so so if

someone has um um pain

upon walking when you walk backwards

you’re using the opposing muscles and

you’re really um

you’re creating symmetry it would be

you’re creating more symmetry because

there’s an imbalance right

yeah

yeah the body is designed to work right

so if we go with that principle okay the

body was designed to work right so where

have we deviated and most of us have

gone after all kinds of pursuits or

accumulated pains and injuries and then

we didn’t restore

the opposite of the pain or injury or

the opposite of what we were trying to

achieve so that’s the foundation just

gives us the balance gives us the

circulation to heal our body is capable

of doing

some pretty powerful healing on its own

but it has to have the right inputs and

things like that oh my gosh i mean even

me i would um i always had this uh

thought that it was it’s really hard to

evaluate myself i need someone external

to go let me see what’s going on i can

evaluate other people all day long but

so

my thought was i just need to really

stretch my psoas and that’s really the

problem but when i saw your stuff i’m

like wait a second i have to develop

these opposing muscles since i’ve been

sitting behind my computer

for a very long time

and

i’m not creating enough strength on the

opposing muscles i would i was really a

big biker so i would do biking right i’m

talking like hills

oh my gosh you get off that bike and

your back is killing you because you

don’t bike backwards

so

you know it’s so when i saw your stuff

i’m like wow this this finally something

does make sense here and then

obviously i’m like watching

what you can do you can dunk you’re six

one

and you you still conduct it’s

incredible i’m six two

there’s no way and heck i can ever dunk

i would maybe someday i can do it if i

keep doing this

um and then you also you can do this i

think

the splits right yeah i can just i can

dunk and i can do the splits and so it’s

pretty uncommon to have both of those

abilities but a lot of people can dunk

but i reached my 20s having never even

been able to grab the rim so it’s very

unlikely for someone who can’t naturally

dunk

to then 10 years later be not just

dunking but like

easily dunking every which way

and so my past coaches are like

what that when they’ve been interviewed

they’re like

what the heck happened this guy went

from you know not even be able to grab

the rim to now throwing down all kinds

of dunks so that’s a that’s an unusual

thing for that to occur

but

it’s unlikely through these last 10

years that anyone has done as much

strengthening backwards as me so when i

go to jump my knees are capable of

handling so much so i can go jump with

full effort just like the young person

who hasn’t had any pains or injuries yet

so that’s allowing me to give i tell my

body hey i want to jump higher but if

there’s knee pain or weakness your

body’s going to hold back

so it’s almost like

you can get strong enough backward to

handle a force forward it’s still going

to be a math equation i can i can drop

from all kinds of stuff but i couldn’t

drop from 100 story building so it’s

still a math equation of life but we can

we can adjust these by the inputs we put

in

i hear you it’s like

when i was in practice i would work with

a lot of people over the age of 60 and

they some of these guys would start they

they’re in the mentally they’re still 18

and they’re they go into crossfit

with very poor training right and

they’re they’re just they’re over

training like crazy they blow at a joint

and it’s over it’s like they’ll pull

achilles tendon right i mean that’s like

and now now what now you’re gonna let

that thing heal for i don’t know how

long and of course the way they’re going

to rehab it is not going to go backwards

they’re not going to work the opposing

muscles

it’s just devastating so

it’s incredible just

how much incorrect information that’s

out

there incredible and it’s

it’s all understandable each piece of

data that’s incorrect or that prevents

us from healing it’s understandable how

the initial conclusion was come to oh

that’s a tough position let’s completely

avoid that but completely avoiding that

means we’re relegated some of us to

lives of painkillers surgery so i was

already on that that track because i

beat my body up so hard at a young age i

was already hooked on painkillers in my

teens

so i

quite literally reversed my way off

painkillers

and

you know that turned into a career i

wasn’t expecting that i was just trying

to get out of pain

so

i think that there’s some powerful

methods but they do take correct

techniques it’s not it’s not necessarily

easy but it’s usually simple

so i think that’s something that someone

first has to realize okay this might not

be easy i may have to find a safe hill i

may have to find a good sled you know

what my local gyms they might not be set

up for it because they’ve already set up

a certain way for the bodybuilding

muscles and so on and so on so it might

not be easy but usually the solutions

are pretty simple they take a little

more learning and understanding versus

just instantly running the moment

something seems tough

totally

um let’s let’s pull up a little clip and

maybe you can just kind of

give some

some pointers on like

how someone they should focus on what

they go backwards you know some basic

principles or things or or uh tips or

rules that they should be thinking about

when they start this

exercise

beautiful start intentionally slow

that’s that’ll be number one start

intentionally slow

then when you’re walking backward you’re

actually gonna think

with your toes first

so when you go out today and you’re

taking a walk you’re walking heel first

you’re sort of when we walk forward

we’re sort of just

tossing the force into our bodies the

moment you go backward you’re not

stepping heel first you’re stepping toe

first so with each step

you’re actively strengthening versus

just passively receiving your body’s

weight so every step backwards is active

you’re pushing through your toes

and

so those are your first two start

intentionally slow think to push through

your toes then start thinking about

smoothness meaning

we’re in a position on each step where

we have pressure on your knees but

pressure inherently isn’t bad if it’s a

jarring pressure we can’t handle

landing from something too high that’s

how you get hurt so this is now our

chance to fight back and get it stronger

to handle life’s forces so you want to

do it smoothly so start intentionally

slow push through the toes go smoother

now over the course of 200 meters and

you could do more but i feel like it i

feel like you need in your case you’re

doing the hill plus a sled so 100 meters

would probably be quite a burn um but

the point is that you’re not just taking

five or ten steps we’re talking 100 plus

steps here we’re talking a lot of steps

so as you start to get into a rhythm and

as you can feel the circulation

increasing it takes more time for the

blood flow to get to the tendons so our

muscles can pump up easier you can grab

a weight and do curls you can get a pump

easier than it is to get blood flow to

your knees so the tendon holds the

muscles to the bones so those are the

areas that usually hurt it’s not usually

your

your thigh muscles not that someone

couldn’t have thigh muscle pain but knee

pain we’re usually not talking about the

muscles we’re talking about the things

trying to hold us together so those

tendons they take more time to get blood

flow to them so give it some time start

intentionally slow toes first

be in a smooth rhythm then as the

circulation starts increasing don’t

think if you’re using a sled to just add

more weight start to step even quicker

so now as you step even quicker while

staying smooth

this really ramps up the burn and what

it does

if you imagine dragging 100 pounds

backward and if you increase the speed

of the step while still being smooth

your muscles and tendons would be

working very hard whereas if you just

added more weight you might start to

just kind of lean back more so if you

just if you just keep leaning your body

weight back are you really doing more

work so it’s a very interesting exercise

because it’s not

it’s not

all about the weight you’re usually

looking for that nice medium amount of

resistance no resistance might not give

a burn too much resistance and you might

not be able to get a natural smooth step

so this your step you should be able to

get into a natural step and so like in

our gym we don’t keep increasing the

weights we have male and female weights

that roughly work we can adjust them

down if needed we don’t go more

we just step quicker as it goes until

we’re just gliding

really gliding and exerting

all out so the ideal set finishes at

like 10 out of 10 exertion but without

any pain which is awesome because how

many of us as we get older

we would like to exert all out but

there’s so much chance of injury in that

so this is a way that we can exert all

out kids are out there on the playground

with they’re not pulling hamstrings when

they sprint they’re just

all out exerting themselves and not

getting hurt so this gives us kind of a

foundational exercise that we can exert

all out without getting hurt

yeah so

so what i’m what i’m getting is that you

got to get the technique down got to get

the so you’re not going too fast too

much to and then hurting yourself i’m

thinking of

my guitar teacher right guitar teacher

he says no no slow it down get the form

down don’t try to go too too much and

then you end up it sounds terrible um

but the point is like

so i think um you just gave me a good

tip because i’m if i’m going what i what

i was doing is um there’s no way i could

run up the hill backwards i can’t do

that

and it’s not that’s not necessarily safe

right so i’m going backwards i’m walking

but then i get to a point where

i can’t go anymore right it’s like

there’s no more i i can’t even that’s

good

that that is the end

thing that we’re going for is that you

really exerted your body

so it’s interesting the way we the way

we reverse out these knee pains and get

more youthful it’s by figuring out how

to work hard we have to exert and let

our body know hey this is a young body

we’re trying to exert all out here

so the more we just tone everything down

down down and don’t exert

that actually doesn’t preserve the body

the body decays faster being sedentary

doesn’t make you live longer it makes

you live less long but how do you exert

like that without the injuries along the

way so it’s it’s a pretty unique

exercise of getting stronger backward

it’s so active it’s so much effort but

it’s fundamentally safer and you get a

lot of benefits out of it so that the

next time in the next time in a year

later you’re more protected

and then when you’re going backwards

are you

you’re what muscles are you working more

of compared to going forwards

so

when we go forwards

you’re

basically having to

pull the ground beneath you

and then extend the legs so you do when

you’re going forwards you do have a lot

of hamstrings and glutes and

and it doesn’t mean you don’t also work

those when you go backward but

you’re not getting when you’re going

forward like that you’re not getting

much stimulus into these muscles that

get closer up to the knee and when you

go backward

now starting with your starting with

your feet and then some shin muscles are

working and now there’s a vastus

medialis muscle which is like this

teardrop shaped muscle by the knee

that’s the one that contracts first when

your knee is under load so rather than

just receiving the impacts now you’re

actively getting that vastus medial

stronger the vastus medialis

relates to less knee pain so

you’re able to proportionately get more

development i would basically say

from the ground up starting with there’s

a bunch of muscles in your feet

most of us are locked up in shoes that

aren’t really designed like a foot is

shaped and then in our training if we’re

doing leg presses the foot is flat if

we’re doing leg extensions well the

foot’s not even

pressing against anything squat’s

deadlifts the foot is flat so all of a

sudden going backward we’re loading

right through those feet so we’re

getting stronger through the big toe and

the arches and the achilles and these

lower calf muscles and then coming up to

these muscles close by the knee and then

there does seem to be some effect

of strengthening

in the psoas but in a sort of stretched

position because you’re having to now

move the ground beneath you

in the opposite direction so if you

think if you reach your foot back and

now you have to move it that way so if

people look up what the psoas is that

you’re talking about a deep hip flexor

muscle in there which is often related

with the back

if you just stretch it some people

actually can can see reduction of back

pain by by stretching it but if you’re

not telling your body to get stronger in

it then i don’t know if you’re quite

telling your body like hey i need a

really youthful lower back here so

stretching it alone versus actually

getting some loading circulation

strengthening in there

there there are implications that the

backward works for back pain

scientifically it’s barely been explored

um but but even whatever they have done

it’s like oh wow

it was noticed that back pain improved

so that would be kind of my first guess

is that we’re balancing things out we’re

getting tremendous circulation we’re

strengthening some muscles that maybe

we’ve never actually loaded and

strengthened before

when you um

you know you do the sled or you’re

walking backwards

is there some type of rule of thumb of

how much backwards versus forwards

the the rule of thumb is at least as

much backward as forward so

sleds have traditionally been used for

forward and i think when you i think

when you apply the same intention of

start intentionally slowly with a medium

amount of weight that resists you but

it’s not too heavy not too light you get

a lot of cool benefits from going

forward with the sled too and you do

strengthen up those glutes and

hamstrings and things like that so

going forward this slide is awesome but

like we have a rule in the gym you’re

never allowed to do more forward than

backward you have to do at least as much

backward as forward and so like

currently

currently in the program we have right

now i just have four workout days per

week someone could obviously do extra on

wednesdays and weekends if they want and

mondays and thursdays we go forward 100

meters and backward 100 meters and then

tuesdays and fridays we just do 200

meters backwards so if you’re looking at

weekly volume we’re talking about 600

meters backward and 200 forward

incredible

as far as the balance between

flexibility and strength you had a video

on that topic i maybe you can touch on

that just a little bit

we can break it down now better than

i’ve ever been able to break it down

because i was on some long flights the

last couple days and really figuring out

how to explain

how to train for longevity how to train

for youthfulness how to protect your

body

and if you think of this podcast if

we’ve covered one main thing of going

backwards so far and getting stronger

backward

this would be my next main thing that i

would consider extremely important so

if we think about a child

we don’t see a lot of i mean my my kids

won and it doesn’t seem like he’s

throwing us back out yet so

if we think about throwing our back out

i can even it nothing’s happened to me

in a long time but i can even relate

before i did this training sometimes i

would throw my back out like

picking up a pencil or like getting out

of the car in an awkward visit like it’s

not like it’s not like the forces around

me injured my back i injured my own back

from within my body kids don’t

injure their own bodies from within

their bodies like kids don’t have

non-contact injury it’s but

children are weaker and so they’re

constantly getting hurt by the

environment around them they’re not

strong enough so if something falls or

hits them or bangs or so as we get older

we get stronger so we’re

we’re more protected from the

environment but we lose that mobility

and so we’re more likely to hurt within

ourselves

so it would seem that the way to train

for protection would be blending the

mobility and the strength

so that’s

i use the sled to warm up

pretty much every other exercise i do

even before stretching

oh yeah we walk into the gym and this is

this is a interesting point i want

someone to realize

okay the fact that i can dunk is only

significant because i couldn’t naturally

do that so i did something in my

training that changed that the fact that

i can do the splits i think is only

significant because i don’t spend hardly

any time stretching so it’s like wait a

second who does the splits with hardly

any time stretching yeah the reason is

because my strength exercises

are through full ranges of motion i

quite literally maintain a front splits

through two different strength exercises

a full range of motion split squat and a

full range of motion basically a

hamstring type deadlift that if you

actually add up the angles i can do the

splits any day of the year and i don’t

spend time stretching for the split so

that’s why it’s interesting because

there’s not many cases or any that i’ve

seen of someone who can do the front

splits who doesn’t stretch to be able to

do the front splits i only strengthen

but i’m not doing traditional squats i’m

not doing traditional deadlifts my

squats and delts in our way through full

range of motion so my flexibility is

exceptional but it’s not just

flexibility because i’m strong through

every inch of that flexibility so

this is why i can do

i film just about every day of the year

landing from things getting into crazy

positions i simply have a more youthful

body because i’ve more

but i can also dunk because i’ve tried

to i’ve tried to stay so dedicated to

this idea of strength

through

length

meaning not just strength not just

stretching the kid has the mobility

the

the power lifter has the strength but

they’re both getting hurt the power

lifters hurting himself the kid is

getting hurt against the outside world

so if we blend those qualities now

you’re less likely to hurt yourself and

less likely to get hurt from the outside

world and as we age we lose strength and

flexibility so we just become totally

fragile it’s like again it’s a double

whammy against up so the sled restores

the circulation think how many things we

have against us as we age

we get stiffer we get weaker and we lose

circulation so the sled starts getting

the circulation getting us balanced so

that we can even get into deeper range

of motion exercises safely and that’s my

system in a nutshell we use the sled

before every workout that’s it we come

into the gym we use the sled to get

exceptional circulation and balance

going then we train all the traditional

areas that you would train we press and

we pull and we bend and and all these

things that squat and that all the

traditional things you would do

none of them in the traditional way all

of them really controlled through our

full range of motion this often means

starting over

with super lightweight or no weight or

negative weight of using things to

assist to even get into these positions

and that signals to the body

that motion and compression through

these full youthful ranges that’s

actually what tells the body to signal

more healing send more nutrients to the

area try to get younger so we’re all

somewhere but we all could probably

adjust our training to be more youthful

more protected than what we currently

are i’ll tell you my goal is to get

younger as i get older so far it’s

working but now i want to

you kind of inspired me to take it to

the next level so i’m going to

keep doing your program until i can dunk

that would be something that like a

first

and then about a week the internet would

break

yeah i think the internet would break

well i would i would love to do that and

then i’m going to um i’ll be i think

either 57 to 58 next week so um i’m

gonna i’m gonna i’m gonna keep doing the

program

incredible

see if i can uh

do that with uh your advice of course

but

um for those of you watching i’m i’m

definitely um you need to sign up for

his channel and do his program it’s an

online program i’ll put a link down

below you guys should check this out not

just for

knee pain

goes way beyond that it’s like you’re

building your foundation like

very few people work on the lower part

of their body it’s like it’s all just

like oh yeah i’m gonna go to the gym and

work the upper part they neglect

not only the lower part but in the right

training so you get the flexibility and

the strength what you came up with is

actually

so remarkable and it’s simple

makes sense so i appreciate you

discovering the stomach illness

unfortunately you had to go do it

because you hurt yourself but if you

never hurt yourself

and you never probably had that surgery

you probably never would have forced you

to figure this out

well thank you and yeah best thing ever

happened to me now i’m

able i’m able to just play with my kid

and go dunk one every weekend i get to

play basketball and it’s it’s

you can’t even imagine

i couldn’t even imagine the joy that i’d

be able to get from a weekend pickup

game with my friends and be able to

throw down reverse dunks like i’m an nba

player or something so

and now my goal is to dunk when my kid

can dunk so he’s won so this is my my

entire training goal every workout is

calculated how am i gonna dunk

when i’m 50 and the program has to be so

good that of course he’s gonna have to

dunk cause he’s not gonna have the

genetics to naturally dunk so i can’t

that’s that’s my that’ll be my greatest

moment in my life will be dunking when

my kid can die

totally is it you think it’s possible is

there hope that i could maybe dunk

someday

i think i think there’s hope everyone

starts out at different heights so at

six two if you could get probably to the

levels that

not necessarily in in the events that

they’re doing but if you look at

master’s athletics so you people are

training for masters long jump or master

sprinting things like that

if you could get to those type of joints

and kind of put all those

characteristics together though the

uh i think it would be possible i’m

gonna go for it

love it so so i will do that video and

see if i can pull it off but um

thank you so much this has been awesome

and

for those of you watching definitely

check this guy out it’s like awesome

stuff so thank you so much

thank you hopefully i was able to return

some value today

absolutely