Affordable gear I make and sell for the ATG Program by kneesovertoesguy can be found at www.thetibfactory.com DIY videos also available on my channel A Day ATG Split Squat (5x5) increasing by 5 lbs each session Weighted Pullup / Chinup alternating (5x5) increasing by 2.5 lbs each session Single Leg Calf Raise (5x5) increasing by 2.5 lbs every 2 weeks Weighted Tib Raise (3x8 with wall tib raise drop set on last set) increasing by 2.5 lbs every 2 weeks Buy the Tib Blaster from my brand The Tib Factory here! thetibfactory.com/ B Day Poliquin Step Up (5x5) increasing by 5 lbs each session Buy the Slant Board from my brand The Tib Factory here! thetibfactory.com/ Ring Dip (5x5) increasing by 2.5 lbs each session Nordic Curl (1x5) increasing by 2.5 lbs each session...see the full progression for my nordic curl here! ua-cam.com/video/8i2uzAhENoQ/v-deo.html Banded Pull Apart (3x8) I kept the weight static for my 12 week program, but you could aim to increase every 2 to 4 weeks Subscribe to The Petie Project for new videos every Week. Don’t forget to ring the bell so you don’t miss any videos!
For Weighted Pullup / Chinup alternating, are you doing 5 x 5 of Pull Up then 5 x 5 of Chin up or are you doing 1 PU/1 CU/ 1 PU/1 CU/ 1 PU? Appreciate all your content and love your tib factory stuff - just bought a slant board and tib raise! thanks!
@@huntmanusc92 thanks for the support! For this workout I was doing 5 total sets with 5 reps per set. 3 pull up sets and 2 chin up sets alternating. Pull up 5 reps, chinup 5 reps, Pull up 5 reps, chin up 5 reps, Pull up 5 reps
4:12 You can progress this exercise by putting the feet that's not on ground more forward, increasing the range of motion - getting lower. End of the progression would be that you wont touch the the ground by that feet at all = pistol squat. Can be done with bar in the front squat position - extra wrist mobility.
Great vid! One change I'd make to your exercises is whats happening at your ring dip lock out. If you want to develop strong elbow joints, you want to lock your elbows straight maximally by squeezing your triceps, creating tension through the bicep and turning the rings out (RTO position). By doing this you'll develop strong supportive tissue around the elbow joint and minimize injure, while also getting a tad bit more of range of motion for strenght gains. If you haven't been doing this before, I suggest taking it carefully and starting with RTO ring support holds for 3x60s
@@ThePetieProject No problem! Although I have to warn you to take ring dips easy, focus on form and not progressing too fast, since it's really common to injue yourself with ring dips when starting out. I progressed too fast and got costochondritis, so if you feel any pain, don't try work through it and maybe take a step back.
Great video man appreciate your outlook on all these exercises! How much has your vertical increased using KOT style training? I'm fairly strong naturally but need to increase my vertical...started doing KOT but the emphasis on bodyweight rather than typical strength training with weights has me skeptical that it can produce the vertical gains I want. What were your results and what's your opinion on KOT vs typical explosive squats and deadlifts to get vertical gains? Thanks
Thanks! My reasoning for getting into KOT movements was primarily to reduce knee pain. The movements have worked great for this! It's been a slow and steady process. I haven't tested my vertical gains but I would say I definitely feel more powerful. Head to head vs the original strong lifts 5x5 it's hard to say what would increase your vertical more if you were totally untrained in all of the movements. The thing I like about kot movements is that they are focused more around longevity as well as performance where I feel the "Big 3" can often lead to injury if your only goal is to increase explosiveness while ignoring any imbalances and not properly training force absorption with things like Nordic curls and tib raises.
That makes a lot of sense. This is why I'm thinking doing something like a mix of the two would get best vertical results...I just started doing joint angle specific squats on one day, then the ATG stuff divided the other two leg days. Idk if that's "good" programming but figure it would give me the best of heavier explosive training plus longevity and injury prevention.
This is a great rendition of the strong lifts program! Just a question, instead of a A B A or a B A B type split could I add C workout where I split my training to where I do supersets, like the split squat / nordic , pull up / dip and calf raise / band pull aparts and in the C training day would be good to add more variations KOTGuy and have a good balance of upper body volume exercises for the upper body such as the push ups / rows done on rings, the neutral shoulder press ( done of dumbbells ) the dumbell pullover as well as the other lower body exercises such as sissy squats, seated good morning and back extensions to name a few.
Absolutely! I am adding a C day for my next 12 week program I just finished designing. Cater it to your goals! The beauty of such a minimal A and B only routine is that you get really good at those movements and it keeps you really focused. In the original strong lifts program, your squat will skyrocket. I think it's good to have periods of time with extreme focus on certain exercises and some with more variance.
@@ThePetieProject will keep note of that. Definitely agree with you on the skill and proficiency on the given movement, will give this one a try as soon as I get more equipment.
What your routine on off days? Cross training, or more a rest/stretch routine? I kinda switch between just rest, stretches, climbing, or bball. Depends if I’m feeling it. I’ve started your 5x5 after completing dense, a little bit of standards, and a few weeks of the usually squat/deadlifts. I can say that I’m enjoying your hybrid routine so much more! Your pull-up band idea also absolutely changed my Nordic game!
That's awesome! Glad you are enjoying the program and seeing benefit! On my off from days from lifting I'm still active in some way or another. This could be going for a long walk on the greenway, riding my bike, shooting hoops, yoga, etc...very similar to what you are saying with "if I'm feeling it". I like to leave some of the schedule up to intuition and how I'm feeling rather than trying to program every little piece of it. I'm currently back on a 6 day per week lifting regimen using a lot of these same movements that I will be documenting on my channel as #shorts if you want to check it out. It uses a lot of the same movements in a modified push / pull / legs routine. Instead of push / pull / legs it's flipped around to better break up the lower body....lower push / lower pull / upper / lower push / lower pull / upper / rest. Thanks for watching and I hope you continue to see progress with the 5x5 routine. Great for building strength!
Holy crap man, your workout is insane! Do you do anything for your core in particular? Also what workout do you most routinely use? I'm definitely going to add ring dips to my workout.
I mix up my core work but am not doing a ton of it at the moment. Josh Hash with strength side has a 10 minute core routine that I really like as well as things like crawling for core stability. During the 5x5 routine I wasn't doing any specific core work but weighted compound movements will inevitably train your core pretty well. Especially pullups!
great quads development there! which movement do u think might have contributed most to the quads? ATG split squat, or the reverse step-up? or something else not shown here?
Thanks! Combo of reverse sled, poliquin step up, and ATG split squat for the most gains. They are all very quad focused. There are some quad gains to be had during the tib raises as well since you are holding more of a straight leg quad isometric while moving the weight with your ankles.
@@ThePetieProject thanks for sharing! sled pulling is not practical for me as I live in an apartment building, but the rest sound good. I still don't have a full ROM in ATG split squat so cannot load them a lot as I get pain in my soleus. do u do at all those close stance squats on the slant board? I think he calls them KOT squats
@@lukab3309 I am starting to incorporate the squats on the slant board into my workout vs only the poliquin on the slant board. I'm doing mine with my toes off the end of the board with a more of an open stance so that it distributes the weight a bit more evenly between the hips and the knees. I worked to develop both end ranges first with poliquin and split squat and now hoping to tie it all together.
@@ThePetieProject good work! looks like you're making some serious gains and have it all figured out more or less. it would be good to see a video summing up your progress/transformation so far? I have yet to find a right balance which would allow me to incorporate more or less all the important KOTguy exercises and still properly recover from it all, but it's a process I guess, and I'm getting closer and closer to the just-right amount of volume and intensity. last time I approached it from the side of overtraining, this time I'm erring on the side of recovery ;)
@@lukab3309 It definitely takes some experimentation! I'm a believer in the movements kotguy coaches. The periodization and programming is where it definitely gets tricky and instead of a one size fits all answer, I think you have to find what your body responds best to. It's still a work in progress for me. It can definitely be frustrating to find the right balance but be patient and you will see progress!
I was bodyweight with front foot elevated 10 to 12 inches. That one took a long time to get full range. I kept trying to progress too quickly and would get pain. There is definitely no way to rush opening up new range on that move.
Are you planning on making a 5 pull-up reps progression just like you did for the nordic curls using the same band levels? It would be cool to see since a lot of people have difficulty progressing into multiple clean pull-up reps.
I didn't have plans to make a video for pullups with there already being so much content out there for Pull up progressions. I do think you could use a very similar method to the one I used for Nordics with the bands and a 3x8, 3x6, 3x4 method to get your first pullups. The thing with pullups is that I could already do them well before creating my channel. Its the first move I learned when I got into lifting. I feel it's much more useful for me to make progression videos where I actually use the exact progression method outlined myself to learn movements that I couldn't do before. It feels more honest and it's something that I know works rather than something I think will work. I think that's a big key missing with progression videos. People try to reverse engineer a "better" progression way after they have already learned the move rather than actually using their own progression to learn the move. For example I would definitely teach the Pull up to someone new with a band progression, however I actually learned to do pullups back in high school by getting strong on my parents lat pull down machine in our basement. I was a total beginner, didn't even know pull up bands existed, and it's what I had available at the time. If you want some additional programming help you can email me at thepetieproject@gmail.com to let me know what your goals are and what equipment you have available and I'll see if I can help!
@@ThePetieProject Great points, I agree with how most pull-up progression videos seem almost unrealistic or theoretical maybe? Will definitely send you an email if any progression/programming questions come up. Love the content! Am excited to see the results of nordic curls. Thanks!
The key is definitely starting with a regressed enough version with your foot elevated to get comfortable. My adductors used to get extremely sore from ATG split squats and I think they are a major part of the balance aspect. Mine were lagging but the atg split squat has definitely brought them up amongst all of the other benefits listed in the video which has made it easier to balance. My bigger problem was getting my back hip flexor to open up. It's definitely a practice makes perfect kind of move. Consistency and patience will get you there. It took me quite a while to get comfortable with it.
Sure thing! I outline the method I used to build my range of motion in the atg squat in this video if you want to check it out. ua-cam.com/video/i1oE4MhuEw0/v-deo.html
Affordable gear I make and sell for the ATG Program by kneesovertoesguy can be found at www.thetibfactory.com DIY videos also available on my channel
A Day
ATG Split Squat (5x5) increasing by 5 lbs each session
Weighted Pullup / Chinup alternating (5x5) increasing by 2.5 lbs each session
Single Leg Calf Raise (5x5) increasing by 2.5 lbs every 2 weeks
Weighted Tib Raise (3x8 with wall tib raise drop set on last set) increasing by 2.5 lbs every 2 weeks
Buy the Tib Blaster from my brand The Tib Factory here! thetibfactory.com/
B Day
Poliquin Step Up (5x5) increasing by 5 lbs each session
Buy the Slant Board from my brand The Tib Factory here! thetibfactory.com/
Ring Dip (5x5) increasing by 2.5 lbs each session
Nordic Curl (1x5) increasing by 2.5 lbs each session...see the full progression for my nordic curl here! ua-cam.com/video/8i2uzAhENoQ/v-deo.html
Banded Pull Apart (3x8) I kept the weight static for my 12 week program, but you could aim to increase every 2 to 4 weeks
Subscribe to The Petie Project for new videos every Week. Don’t forget to ring the bell so you don’t miss any videos!
For Weighted Pullup / Chinup alternating, are you doing 5 x 5 of Pull Up then 5 x 5 of Chin up or are you doing 1 PU/1 CU/ 1 PU/1 CU/ 1 PU? Appreciate all your content and love your tib factory stuff - just bought a slant board and tib raise! thanks!
@@huntmanusc92 thanks for the support! For this workout I was doing 5 total sets with 5 reps per set. 3 pull up sets and 2 chin up sets alternating. Pull up 5 reps, chinup 5 reps, Pull up 5 reps, chin up 5 reps, Pull up 5 reps
Is this for athletes? Can you post a athlete split workout plan and full workouts for it?!?!
@@alexhayes8845 yes this can be used for athletes!
4:12 You can progress this exercise by putting the feet that's not on ground more forward, increasing the range of motion - getting lower. End of the progression would be that you wont touch the the ground by that feet at all = pistol squat. Can be done with bar in the front squat position - extra wrist mobility.
Good progression
As always, great content. I like your dogs, by the way :-)
Thanks!
Great vid! One change I'd make to your exercises is whats happening at your ring dip lock out. If you want to develop strong elbow joints, you want to lock your elbows straight maximally by squeezing your triceps, creating tension through the bicep and turning the rings out (RTO position). By doing this you'll develop strong supportive tissue around the elbow joint and minimize injure, while also getting a tad bit more of range of motion for strenght gains. If you haven't been doing this before, I suggest taking it carefully and starting with RTO ring support holds for 3x60s
Thanks for the tip! Will give this a go. Still new to the rings, but loving them
@@ThePetieProject No problem! Although I have to warn you to take ring dips easy, focus on form and not progressing too fast, since it's really common to injue yourself with ring dips when starting out. I progressed too fast and got costochondritis, so if you feel any pain, don't try work through it and maybe take a step back.
Will do! I plan to experiment with the new lockout with a regressed band version instead of jumping right back in where I left off with bodyweight
Cool idea combining these two workouts.
Thanks! I've always loved the 5x5 protocol
Ha! I have your tib blaster. No clue you made it. Thanks!
You're welcome!
Great video man appreciate your outlook on all these exercises! How much has your vertical increased using KOT style training? I'm fairly strong naturally but need to increase my vertical...started doing KOT but the emphasis on bodyweight rather than typical strength training with weights has me skeptical that it can produce the vertical gains I want. What were your results and what's your opinion on KOT vs typical explosive squats and deadlifts to get vertical gains? Thanks
Thanks! My reasoning for getting into KOT movements was primarily to reduce knee pain. The movements have worked great for this! It's been a slow and steady process. I haven't tested my vertical gains but I would say I definitely feel more powerful. Head to head vs the original strong lifts 5x5 it's hard to say what would increase your vertical more if you were totally untrained in all of the movements. The thing I like about kot movements is that they are focused more around longevity as well as performance where I feel the "Big 3" can often lead to injury if your only goal is to increase explosiveness while ignoring any imbalances and not properly training force absorption with things like Nordic curls and tib raises.
That makes a lot of sense. This is why I'm thinking doing something like a mix of the two would get best vertical results...I just started doing joint angle specific squats on one day, then the ATG stuff divided the other two leg days. Idk if that's "good" programming but figure it would give me the best of heavier explosive training plus longevity and injury prevention.
@@JMP-kw3wy I think that's a solid place to start!
This is a great rendition of the strong lifts program! Just a question, instead of a A B A or a B A B type split could I add C workout where I split my training to where I do supersets, like the split squat / nordic , pull up / dip and calf raise / band pull aparts and in the C training day would be good to add more variations KOTGuy and have a good balance of upper body volume exercises for the upper body such as the push ups / rows done on rings, the neutral shoulder press ( done of dumbbells ) the dumbell pullover as well as the other lower body exercises such as sissy squats, seated good morning and back extensions to name a few.
Absolutely! I am adding a C day for my next 12 week program I just finished designing. Cater it to your goals! The beauty of such a minimal A and B only routine is that you get really good at those movements and it keeps you really focused. In the original strong lifts program, your squat will skyrocket. I think it's good to have periods of time with extreme focus on certain exercises and some with more variance.
@@ThePetieProject will keep note of that. Definitely agree with you on the skill and proficiency on the given movement, will give this one a try as soon as I get more equipment.
@@brainymeathead9206 awesome!
What your routine on off days? Cross training, or more a rest/stretch routine? I kinda switch between just rest, stretches, climbing, or bball. Depends if I’m feeling it.
I’ve started your 5x5 after completing dense, a little bit of standards, and a few weeks of the usually squat/deadlifts. I can say that I’m enjoying your hybrid routine so much more! Your pull-up band idea also absolutely changed my Nordic game!
That's awesome! Glad you are enjoying the program and seeing benefit! On my off from days from lifting I'm still active in some way or another. This could be going for a long walk on the greenway, riding my bike, shooting hoops, yoga, etc...very similar to what you are saying with "if I'm feeling it". I like to leave some of the schedule up to intuition and how I'm feeling rather than trying to program every little piece of it. I'm currently back on a 6 day per week lifting regimen using a lot of these same movements that I will be documenting on my channel as #shorts if you want to check it out. It uses a lot of the same movements in a modified push / pull / legs routine. Instead of push / pull / legs it's flipped around to better break up the lower body....lower push / lower pull / upper / lower push / lower pull / upper / rest. Thanks for watching and I hope you continue to see progress with the 5x5 routine. Great for building strength!
Great video , what shoes are you wearing ?
Thanks! They are made by Whitin. Here is a link to the listing amzn.to/3gkXP8q. I have the black/gum version. Absolutely love them!
@@ThePetieProject Thanks a lot. Yes, zero drop shoes that look good too, will definitely take a look👍
Holy crap man, your workout is insane! Do you do anything for your core in particular? Also what workout do you most routinely use? I'm definitely going to add ring dips to my workout.
I mix up my core work but am not doing a ton of it at the moment. Josh Hash with strength side has a 10 minute core routine that I really like as well as things like crawling for core stability. During the 5x5 routine I wasn't doing any specific core work but weighted compound movements will inevitably train your core pretty well. Especially pullups!
great quads development there! which movement do u think might have contributed most to the quads? ATG split squat, or the reverse step-up? or something else not shown here?
Thanks! Combo of reverse sled, poliquin step up, and ATG split squat for the most gains. They are all very quad focused. There are some quad gains to be had during the tib raises as well since you are holding more of a straight leg quad isometric while moving the weight with your ankles.
@@ThePetieProject thanks for sharing! sled pulling is not practical for me as I live in an apartment building, but the rest sound good. I still don't have a full ROM in ATG split squat so cannot load them a lot as I get pain in my soleus. do u do at all those close stance squats on the slant board? I think he calls them KOT squats
@@lukab3309 I am starting to incorporate the squats on the slant board into my workout vs only the poliquin on the slant board. I'm doing mine with my toes off the end of the board with a more of an open stance so that it distributes the weight a bit more evenly between the hips and the knees. I worked to develop both end ranges first with poliquin and split squat and now hoping to tie it all together.
@@ThePetieProject good work! looks like you're making some serious gains and have it all figured out more or less. it would be good to see a video summing up your progress/transformation so far?
I have yet to find a right balance which would allow me to incorporate more or less all the important KOTguy exercises and still properly recover from it all, but it's a process I guess, and I'm getting closer and closer to the just-right amount of volume and intensity. last time I approached it from the side of overtraining, this time I'm erring on the side of recovery ;)
@@lukab3309 It definitely takes some experimentation! I'm a believer in the movements kotguy coaches. The periodization and programming is where it definitely gets tricky and instead of a one size fits all answer, I think you have to find what your body responds best to. It's still a work in progress for me. It can definitely be frustrating to find the right balance but be patient and you will see progress!
This is exactly what I've been looking for! Thanks for your help
You're welcome!
Hi! Do u plan to deliver your products to France pls ?
Shipping options to France are now open!
@@ThePetieProject Great, thanks!
What’s the angle of the slant board?
24 thetibfactory.com/collections/slant-boards
@@ThePetieProject you’re doing good stuff!
@@justingeorge8988 thanks!
Where did you start for the ATG split squat ? In terms of regression. ?
I was bodyweight with front foot elevated 10 to 12 inches. That one took a long time to get full range. I kept trying to progress too quickly and would get pain. There is definitely no way to rush opening up new range on that move.
@@ThePetieProject Cool, thanks. My (R) ankle is def pretty resetricted. L is not bad. Thanks for the video btw, great stuff.
@@joshuawasserman170 no problem! I also found that strengthening your tibialis really opens up dorsi flexion range for the ATG split squat
What shoes do you have on?
They are the black/gum barefoot cross-trainers from Whitin. Here is a link! amzn.to/3h4g9T4
Are you planning on making a 5 pull-up reps progression just like you did for the nordic curls using the same band levels? It would be cool to see since a lot of people have difficulty progressing into multiple clean pull-up reps.
I didn't have plans to make a video for pullups with there already being so much content out there for Pull up progressions. I do think you could use a very similar method to the one I used for Nordics with the bands and a 3x8, 3x6, 3x4 method to get your first pullups. The thing with pullups is that I could already do them well before creating my channel. Its the first move I learned when I got into lifting. I feel it's much more useful for me to make progression videos where I actually use the exact progression method outlined myself to learn movements that I couldn't do before. It feels more honest and it's something that I know works rather than something I think will work. I think that's a big key missing with progression videos. People try to reverse engineer a "better" progression way after they have already learned the move rather than actually using their own progression to learn the move. For example I would definitely teach the Pull up to someone new with a band progression, however I actually learned to do pullups back in high school by getting strong on my parents lat pull down machine in our basement. I was a total beginner, didn't even know pull up bands existed, and it's what I had available at the time. If you want some additional programming help you can email me at thepetieproject@gmail.com to let me know what your goals are and what equipment you have available and I'll see if I can help!
@@ThePetieProject Great points, I agree with how most pull-up progression videos seem almost unrealistic or theoretical maybe? Will definitely send you an email if any progression/programming questions come up. Love the content! Am excited to see the results of nordic curls. Thanks!
@@mgksre5105 Thanks, sounds good! Would be happy to help with your training wherever I can.
Hey i wanna buy the tib blaster olympic version, sent you an email about it too, please let me know what its weight is.
Thanks for your interest in The Tib Blaster! The Tib Blaster is approximately 2.5 lbs by itself and right under 4lbs in the box.
Do you have any tips for balancing in the atg split squat ?
The key is definitely starting with a regressed enough version with your foot elevated to get comfortable. My adductors used to get extremely sore from ATG split squats and I think they are a major part of the balance aspect. Mine were lagging but the atg split squat has definitely brought them up amongst all of the other benefits listed in the video which has made it easier to balance. My bigger problem was getting my back hip flexor to open up. It's definitely a practice makes perfect kind of move. Consistency and patience will get you there. It took me quite a while to get comfortable with it.
@@ThePetieProject ok thanks
Sure thing! I outline the method I used to build my range of motion in the atg squat in this video if you want to check it out. ua-cam.com/video/i1oE4MhuEw0/v-deo.html
u just need to do them, your balance will get better overtime. Try it barefoot as well