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- Let's say you have bad knees,
you're age 50 or over,
what's the approach with them,
the knees over toes approach?
And I know you've talked about some of this already,
but please repeat it because this is gonna be
a separate section again.
- Yep.
You're in your 50s, 60s, whatever,
you have bad knees.
All right, the first thing you do
Monday, Wednesday, Friday, you start going
for a 10-minute walk backwards.
Now if you can drag a sled of any kind, drag it.
Try to get stronger during that 10 minutes.
If you have a treadmill, that if you turn it off,
that it supplies a little bit of resistance,
which most treadmills do,
then apply that resistance to it backwards.
Never work through pain.
Your entire intention the whole time
is just to get stronger backwards.
You're doing that three times a week.
When you finish that, then you're immediately
gonna go train your anterior tibialis.
And you can do that with just a wall is all you need.
And again, if someone searches Zero,
which is like my body weight system, Zero tibialis raise,
it's a public video so it'll come right up.
I always make sure that the beginning safest steps
are super, you know, publicly available.
- [Bob] Sure.
- You would start with those two things,
Monday, Wednesday, Friday.
You would be reducing the impact into your knees,
creating healing and strengthening,
and starting to open up and strengthen those ankles as well.
Those are the first two steps.
And I don't care if you're a grandma
or if you're Usain Bolt.
If you wanna get, you know, more bulletproof knees,
it's gonna be the same concept
because these drills all scale.
So like with that tibialis raise against the wall,
depending on how far you stand from the wall,
it can go from being something that,
you know, grandma might be able to do
to something that, for 25 reps, would challenge
even the strongest person in the world.
- And we wanna emphasize a safety first,
so if you're walking backwards
and you tend to lose your balance
use a railing or.
- Find an end of a railing.
- [Bob] Yeah.
- Yep, (indistinct) can be really good for that.
They might have a railing.
Public parks, if the weather's good outside,
you might find a railing.
You could even have a younger partner maybe walk with you
and kind of hold your hand or balance you.
- So those two would be phase one.
Then we're going to phase two?
- That's actually just the first two steps.
I like 10 steps, Monday, Wednesday, Friday
that starts starts with-
- 10 steps for phase one, basically.
- Phase one is 10 steps done Monday, Wednesday, Friday.
And the idea is to go from backwards
to then that anterior tibialis, then we start working
into the feet and the soleus.
So basically, we're working that ankle mobility
into then coming up to the knee
and then going from the ankle and the knee
to then opening up the hips and finishing
down with some, essentially, stretches for the hamstrings.
And then, you know.
But again, that's a bit too complex to explain,
like, all at once. - Gotcha.
- Someone would at least want
to start doing further studying
to make sure they know the forms
of these different exercises.
- And that's where they should go
to your website or to your videos,
because they can start educating themselves.
- Yeah, and I would still say
that all of these concepts are publicly taught
in videos on my YouTube.
I just have to be careful because, again,
my passion is coaching the form video.
You know, that's my passion.
I don't force (audio glitches) do it,
but my passion is seeing the form
the way I would coach them in person.
When I coach people in person, I'm an absolute hawk.
I'm down on my hands and knees coaching the form, you know?
So that is the passion there.
But someone could still, I think,
someone could still get educated,
I think, on all the concepts right off my YouTube.
- So let's say someone has torn cartilage,
maybe, you know you have the meniscus
is wore way down,
still possibly will help them?
- So we definitely know
that tendons can build.
Obviously muscles can build.
So if your muscles and tendons builds,
then to the degree that those go up,
well, at least the symptoms would go down.
In terms of the cartilage,
there's not enough research to just conclusively say,
oh, you can regrow cartilage and this and that.
Do I think that you could?
I think you probably could based on my experiences.
But again, this is probably the most active approach
with incredible circulation going on.
So this is probably the most active approach
there's been to knee pain.
So these things that I'm doing and these things
that I owe my knee transformation to,
and that these wins are occurring from,
there hasn't been scientific testing on.
Now, all that being said,
I don't even wanna personally go into that field,
meaning my role is best, you know,
basing things and teaching them on common sense.
Just trying to get something so simple
that it's self-evident.
Like, that's my job.
My job is to keep coming out every day
and trying to teach something down to a level
that it's so understandable
that we don't even need to know
the word, cartilage, and these kind of things.
And then someone else in the medical side,
in the academic side, can spend the time on that.
But I wouldn't be being truthful
to what's gotten me this far.
Like, that is my role, is just to focus on
the common sense and the application,
and then, I mean, all kinds of medical,
quote, unquote, miracles, have occurred
over these last three years of doing it.
So how long would it take to determine
if something could regrow?
I mean, my God, to determine if somebody
could regrow cartilage, the amount of scientific testing
and biological samples, and I mean,
that could take 10, 20 years, honestly.
To do it right?
- Let's also put it this way.
You don't necessarily have to regrow cartilage.
I mean, it may not even be causing your pain.
- Yeah.
That's exactly.
I would rather have you focus on achieving
the quality of life that you wanna have.
I'm entitled to have the viewpoint
that I'm gonna try to help someone
achieve the quality of life that they want
without attention to all the nomenclature involved.
You know, like, without all,
you don't have to have an academic background.
You don't have to know how to read a research paper.
That's just my role in the equation.
And if I'm channeling all my time into that,
there's just not time for me to be doing
cartilage samples on people,
which I don't even know how, (Bob laughs)
I don't even know how that would be done.
- Well, (indistinct), not necessary, I don't believe.
- Nor have I ever had my knees looked at
since I was 19 years old.
So now I'm 30.
I have to be true to what my process is, you know?
And someone else can be true
to what they're passionate about.
And I do think there's people passionate
about the research side, but again,
kind of the foam rolling,
I constantly look at, should I do this?
Should I do that?
And I always just come back to just staying in my lane,
just totally stay in my lane.
And I feel like I will serve society better
by just being the best I can be in this lane.
- Yeah, I don't know if you've seen the studies,
and this is in the therapy world
has been brought up a thousand times is,
backs or knees or hips,
you'll have two, you'll have 50 people
that had to have the MRI
and 25 of them don't have any pain,
but they have worse knees than the people who have pain.
- Exactly.
I think that's when I stopped looking at them,
you know, when I was like.
- It's irrelevant.
- Yeah, so I would rather focus on getting people,
improving their pain-free ability.
That's kind of, like, what's my job?
I improve how much measurable ability
someone has without pain.
I'm okay if that's all I do.
I don't have to prove anything.
I just have to help people increase their pain-free ability.
- Well, I'm gonna have you one more time give the website
and the YouTube channel.
- Yep, atgonlinecoaching.com.
You can see all the programs from day one.
You can progress at your own pace,
but there is a Zero program first
as you don't need any special abilities
or equipment or anything,
and then we gradually build on that
with what's called, Dense, where we're trying
to get strong within a certain frame of time.
So it's not like max out lifting.
It's about just gradually building up
dense strength in those muscles.
And then there's a third program, Standards,
which is now more like measurements
of, like, this would be a good idea
based on what we've seen to be able to jump
and play maximally without pain.
It's three programs, atgonlinecoaching.com.
You can see them all from day one.
And then The Kneesovertoesguy on YouTube.
And, you know, I aim for free education daily there.
- And so if people wanted to, like, right away
from the get go, have some guidance from you,
or from one of your trainers,
they could sign up for that correctly, right?
I mean, right away.
- Yeah, we work seven days a week.
We answer every question,
coach every video under 24 hours.
We are psychopaths of customer service.
- [Bob] (laughs) Awesome.
- That's just how we're built.
My mom runs the customer service.
She works seven days a week, you know,
and I've been working seven days a week
running the coaching for a few years now.
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