How to Make Yourself a World-Class Athlete

I believe the knowledge should be free.

And for 6+ years my job has been making coaching affordable.

Thank YOU for making this possible!

[donjuan]

He's like if Jesus came back but only cared about knee injuries. God bless him.

[shankar]

Says he trains alone, but has a dog; clearly he is lying.

[Zonum]

Master class level teaching. Your passion is apparent in every word. I’ll have to get myself a floor glute bench.

[ibrahim]

First 12 Weeks:
0:27 back up, palms to floor, full quad flex
0:34 atg split squats

Next 12 Weeks:
2:02 3sec down 1 sec up (5x1min)
4:37 slant board calf raise
4:42 slant board jefferson curl
4:48 atg split squat with weights
5:00 hip flexor length stretch

[asaaskan]

he really is out here posting free content like this, what a guy

[kamiimak]

Instructions unclear.
Accidentally learned Chinese.

[soup]

I’m a fencer and if you’re not familiar with the sport, it uses a LOT of lunging and knee work. I’m no world class athlete but your program has elevated my ability in this sport tenfold. I went from an average joe who’s pretty good at fencing to a monster on the piste because of my crazy deep lunges and its all because of you. Thank you to you and your team for spreading such a positive and science based approach to building the human body into its best form, it has benefited me so much and I plan on spreading your philosophy and exercises to other athletes around me. You are a great man and a great content creator and I wish you nothing but success.

[hazza]

Title: Building World-Class Athleticism Through Knee Adaptation: A Transformation Journey to Over 40-Inch Vertical













Title: Building World-Class Athleticism Through Knee Adaptation: A Transformation Journey to Over 40-Inch Vertical

- Building resiliency within the knees and behind the knees over 12 weeks by achieving full quad flex, hamstring coverage, and palms to floor posture.
- Enhancing tendon and ligament strength through active and passive strengthening to prevent common athletic injuries like patellar tendonitis and ACL tears.

- Set interval timer for five rounds of one minute, aim for five sets of five reps in five minutes
- Adapt ATG system movements to individual levels, anyone can participate regardless of age or physical limitations

- Building resilience in the upper calf and lower hamstring through specific exercises like slant board calf raise and Jefferson curl
- Implementing a program progression to achieve world-class hip flexor length and optimal glute activation

- Marty Saint Louis, at 35 years old, was the only one to do the flat bench nordic among 25 NHlers, showcasing remarkable speed and longevity in hockey.
- Progressing to achieve such feats requires consistent and dedicated training over a considerable period of time.

- Jonathan Edwards defied expectations and won Olympic gold in triple jump at age 34 despite initial skepticism from experts
- Edwards' use of Nordic training for 20 years helped him achieve the fastest approach in triple jump history and maintain resilience in competition

- Nordic training with strict form ensures maximal benefit and minimizes cheating.
- Adding load to Nordic training, such as holding a plate at the chest, enhances explosiveness and performance.

- Honoring the dedication and technique of Jonathan Edwards in eccentric training
- Emphasizing the importance of safety-centric training for challenging oneself without risking injury

- Emphasize full range of motion and eccentric overload for additional gains and knee protection
- Focus on strengthening hip extensors, hamstrings, and glutes to improve speed and resilience

- Hate and avoiding our problems will only keep us in the mud and make us go down
- Love is the only way, hate will burden you down.

[mastertrey]

Dude youre officially my role model for hamstrings and leg development

[conanbdetective]

People at the gym in HS used to look at me like I was the dumb one when I went through my workouts. But it was never about 'cool', just about longevity. Even my gym teachers didn't understand. I told them if Michael Jordan and Kobe Bryant's trainer is endorsing a workout that focuses on these aspects, I'd be stupid not to use it. 15 years later, content like yours and The Bioneer's are gaining traction. Hopefully, people see this and start taking care of their tendons. As more and more people are just launching off, there have been more and more tears.

[andypfirman]

I'm a trainer, former athlete, and life long exerciser. How I have missed this style of training baffles and agitates me. I will be implementing this into routines on myself and my clients. Keep up the great work, KOTG!

[Astroisbad]

i hope this channel gets more recognition, he’s saving our legs in the long run

[TheDragonNixon]

I feel like I discovered heaven... I don't think I could ever learn this by myself or in school! HUGE thank you

[mohamedorayith]

The most athletic, defined, lean legs I've seen in a long long while.

Props to you sir, and god bless for the free advice!

[safuan]

your single video a years ago help me allot. thanks

[tanksouth]

One of the best videos I’ve seen on YouTube on any subject.

[ryanrex]

You’re so passionate. Keep going. I love it.
Get the word out.

[skoverton]

This is insanity. So flexible yet so incredibly strong. Gunna start retraining my lower body

[yo-no]

I tried nordics with a car and the car started lifting into the air.

[MrTiger]

Dude. this video started out interesting, branched off into fascinating and up and went deep diving into inspiring! Thank you for sharing your passion