The Best Exercises EVERYONE Should Do in the Gym w/ Knees Over Toes Guy Ben Patrick

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Strength and Conditioning Coach Dane Miller speaks with Knees Over Toes Guy Ben Patrick on the most effective exercises to improve athleticism and longevity for normal people.

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0:00 – Simple Squat Progressions for Every Athlete
1:20 – Why the Clean Might Be the #1 Lift for Performance
2:00 – The Reality of Coaching: Results or Excuses
2:45 – How to Build a Full-Year Strength Program
3:30 – Maintaining Joint Health and Long-Term Strength
4:20 – How Ben Coaches Beginners Back into Training
5:00 – The Power of Sled Work for Rebuilding the Body
6:10 – Training Without Equipment During Lockdowns
7:30 – The Origins of Knees Over Toes and the Pain Problem
9:10 – Why the Clean Is the King of Lifts
10:30 – The Real Results from Coaching Football and Basketball Teams
12:00 – How Peak Strength Integrates Knees Over Toes Concepts
13:10 – Blending ATG with Athletic Programming and Plyometrics
14:00 – Building Robust Athletes Through “Remedial” Work
15:00 – Poliquin Principles and Getting “Extra Jacked” for Performance
16:30 – Long-Term Athlete Development and Injury Prevention
18:00 – Designing Year-Round Systems for NFL-Level Performance
20:30 – Key Lifts for Basketball, Football, and Soccer
23:00 – Deep Squats, Slant Boards, and Adaptation Misconceptions
25:30 – Michael Jordan, Patellar Tendons, and Real Athletic Strength
28:00 – How to Coach Large Groups with Limited Equipment
30:30 – The Power of Chain Squats and Ego Training
34:00 – The Nordic Hamstring Revolution and New Progressions
38:00 – Simplifying Training for Schools and Accessibility
44:00 – Lessons Learned Since 2022: Scaling for Everyone
48:00 – The Future of Knees Over Toes: Buddy Sleds and PE Training
52:00 – Split Squats vs. Single Leg Squats: Key Differences Explained
55:00 – Plyometrics, Four-Way Jumps, and Real-World Programming
59:00 – Raising Kids Strong and Mobile for Life
1:03:00 – AI, Online Coaching, and Integrity in Fitness
1:07:00 – How to Convince the World the Clean Is the Best Lift
1:09:00 – Ben Patrick’s Final Thoughts on Coaching the Next Generation