Overcoming Knee Pain to Windmill Dunk in My 30s (Pt 2 The Blueprint)

[@ThePetieProject]

Buy The Tib Blaster Here! thetibfactory.com/ Ben Patrick / KneesOverToesGuy Channel : kzbin.info/door/GybO-bWZ3W6URh42sdMQiw Link to Neurotype Test : thibarmy.com/product/neurotyping-test-code/ Christian Thibaudeau Channel :kzbin.info/door/FhPe4MUvoSRXZ4ddBvGsnQ Josh Hash / Strength Side Core Video : kzbin.info/www/bejne/oYWmYn6gpMqSb8U Gabo Saturno / Saturno Movement Yoga Video : kzbin.info/www/bejne/hGSaimdtd5d5itE My Nordic Curl Progression Video: kzbin.info/www/bejne/f3ythYSIbbein9E This is part 2 of my series following my journey to overcome knee pain and windmill dunk in my 30s. If you missed part 1 of the series, you can watch it here : kzbin.info/www/bejne/e5TTaaBqd6ybatU

[@dondiesel929]

Hi, I ordered your tibia blaster on 3/11...do you know when it’ll be shipped out or where I can go to get updates? Thanks!

[@ThePetieProject]

@@dondiesel929 All Tib Blasters ship within one week of receiving the order! You will receive a tracking notification as soon as your order has shipped.

[@Bu11yBa11]

Also going to order one of these as the other ones I’ve seen online are all so expensive. Thanks man

[@ThePetieProject]

@@Bu11yBa11 You're welcome! Excited for you to try it out.

[@James2xx]

Your channel is brilliant keep it up

[@ThePetieProject]

Thank you!

[@joshprice32000]

I bought my Tib bar and starting using it last week. Its AWESOME. Your channel is so spot on for me. I am in a similar spot where I am now in my mid 30s with knee pain from basketball, military, and police work. I want to get back to being my old athletic self but I hurt. I recently discovered Ben Patrick, Josh with Strength Side as well! I am piecing together a program that works for me and look forward to seeing what you are doing to help me build mine! So AWESOME man!

[@ThePetieProject]

That is awesome man! It's great to be connecting with people that are in a similar situation. I hope we can help keep each other inspired as we work towards becoming a more athletic, pain free version of ourselves. So glad you like the Tib Blaster!

[@SpaceDroplet]

How brilliant that you collected all the info into one place

[@ThePetieProject]

Thanks!

[@Bu11yBa11]

I remember first hearing about Christian when you replied to my comment on Isaiah Rivera’s review video of Ben Patrick and I listened to that entire podcast you mentioned like 3 times haha. I’m also a fellow 1B. And looks like we are on the same journey to getting back to dunking pain free, which I am well on my way especially now after changing my training thanks to Christian and you man! Keep up the good work!

[@ThePetieProject]

Man that's awesome! Looks like the algorithm has done a good job linking us back up haha. Yea that podcast is pretty mind blowing and so is Christian's training philosophy as a whole. So glad to hear you have seen benefit from changing a few things based on your neurotype!

[@DondiWhiteRIP]

I'm lurking around all the same stuff, respect to you both. @Tyler Gibson please could you link the Rivera review video as I looked for it but I think it has been taken down

[@CoachMcCabe]

Well done!

[@ThePetieProject]

Thanks!

[@OneWinghedAnghel]

Oh my god this is incredible. I am so stoked to see this, I'm trying to change. Can't wait to see your routine and see how I can work it into mine.

[@ThePetieProject]

Awesome, thank you!

[@garymartin23]

Good stuff man I’m a big fan of Ben aswell nice job on the tib blaster subscribed

[@ThePetieProject]

Thank you!

[@jakobeisenbeiss977]

This is awesome, thank you for creating

[@ThePetieProject]

You're welcome, glad you liked it!

[@scottcalum7485]

Amazing!!!! Love it!!

[@ThePetieProject]

Thank you!

[@Vinfxca]

This is awesome Man. Really inspiring. I love how you progress and break it down. As someone who has knee pain +15 years and has days of hopelessness and also being a physio. It’s great to see people trying to find ways to help themselves. Keep up the great work. I will definitely be following along!

[@ThePetieProject]

Thanks so much! Happy to provide some inspiration and glad to have you along for the ride!

[@rohansmith4559]

Ok!!! Just finding this channel....best damm break down. Thank you!

[@ThePetieProject]

Glad you found it! You're welcome!

[@tesina21]

Been waiting eagerly for pt 2! Thanks for including all the links. Just tried the core workout and it's awesome, very challenging!

[@ThePetieProject]

Nice! Yea that core workout is a great one!

[@MrWillown]

I started KOT/ATG with zero in April and have worked through Zero to dense to standards. I’m feeling similarly about the volume vs intensity programming and now that my kid can get the vax and I can get a booster I want to go back to BJJ and want to figure out how to balance my training with that. Thanks for the good resources, I was following Strength Side for a while and doing his daily mobility routine and core work

[@ThePetieProject]

That's great! Did you have any pain before the atg programs that has since resolved?

[@MrWillown]

@@ThePetieProject I had a lot of crackling and popping in my knees that has lessened and my legs feel way stronger. I prefer the poloquin step up to all the others. The ATG split squat has been revolutionary for me since I had weak and tight hip flexors that would mess with my lower back. I love ATG system but even the instructions on how to do the exercises within the program leave a lot to be desired. I’ll even ask the coach on the app and they’ll give me advice that conflicts with the description and the video. He’s always improving it so it’s in flux so I feel confused. I tried a program that is his moves in a different format from Functional Body Building. I really enjoyed it but burned myself out a bit pushing too much, so have scaled back.

[@ThePetieProject]

@@MrWillown Awesome feedback! Yea I felt the same way about the program being in flux. It changed when I was only a week into it back when it was still called knee ability which made me question a lot of things out of the gate. I think like with any program you take the things that work for you after you've given the entire system a shot and customize it to your own needs and goals. Agree with the ATG split squat really helping with hip flexors! I think Ben has some great principles overall and really like what he is doing.

[@stephenjohann9578]

Petie, I just turned 34 on March 1st. I have been enjoying your channel and I am sub’d, production is done really well. I have followed strengthside some in the past. I follow CalisthenicsMovement, FitnessFAQs, and thebioneer currently. I have seen some of KOTG videos recently and have incorporated some of the workouts, although I need more weight and a tib bar, which I may attempt to make out of black gas pipe following your dimensions of your pvc build. I am 6’ and would like to at least get back to my former jumping ability of being able to dunk with 2 hands easily, could probably only dunk a small ball right now. Keep it up!

[@ThePetieProject]

Thanks! Glad you are enjoying the content! Those other channels you mention are some good ones. Good luck on your journey back to the dunking!

[@Jim-nasium]

Very informative video. Thank you for helping me take one more step in my journey towards a pain-free body. I’ll be looking forward to the content you’re putting out.

[@ThePetieProject]

You're welcome!

[@XfStef]

Good stuff man! I'm 34 and starting soon with the ATG. I don't have knee pain, almost never did although I had a 40 inch one foot vertical in my late teens but that's probably because I'm short and skinny. This year I want to get back on the court + start mountain trail running. I'm really hyped to see how it goes.

[@ThePetieProject]

Thanks! Wow, 40 inch one foot is crazy! Good luck to you!

[@XfStef]

@@ThePetieProject Thank you! Being short and having around 25 inch off two feet when defending or jump shooting didn't help me perform on the court though. I have the muscles for performance but not the flexibility. I never liked stretching or working on my flexibility and nobody around me back then told me to improve that aspect as well, that's why I'm really looking forward to this program.

[@RalphCornwellJr]

Hey Petie, do you or could you make a DIY How to make a slant board? It would help me and probably lots of people who have bad knees. Thank you.

[@ThePetieProject]

I've got it in the works now! Coming your way soon! I will also make them available for purchase on www.thetibfactory.com for those that aren't able to build their own.

[@paulg4672]

Thank you for sharing

[@ThePetieProject]

You're welcome!

[@MindfulManMovement]

You should look into the yoga channel Breathe and Flow! I personally like the yoga for men series as it is challenging and allows you to feel the progress after completing it a couple times. I appreciate Saturno's videos as well, but breathe and flow offer something new that I think you may appreciate. I really like what you're doing with your channel, keep up the good work!

[@ThePetieProject]

Thanks! Will check it out

[@charlesavila6284]

Petie, thanks for putting this material together. Really benefited from the Nuerotype resource. I'm looking more into it now. Curious, do you follow the neurotype recommended eating style and if so, what's been your experience?

[@ThePetieProject]

Glad you are benefiting from the content Charles! I haven't done a specific Neuro type eating style but have been experimenting with my diet and feeding windows to see what makes me feel best. I feel that I intuitively eat fairly similar to what is recommended for the 1b protocol.

[@mattgille7914]

I'm interested in the workout routine that you do as far as days, reps, and sets of the different exercieses. Do you have something that shows that you could share?

[@ThePetieProject]

Checkout part 3 of the series! That shows exactly what I was doing at the time. It's been a long time since I've updated this series but there is more content coming soon on my current progress!

[@deanfrazier7553]

Thanks very much for the discussion on neurotypes. Have you approached ATG about tailoring their programs by neurotype?

[@ThePetieProject]

You're welcome! I did ask Ben if he was familiar with the neurotyping system a while back and got a reply about "fiber typing" so I'm not 100% sure he knew what I was referencing. I think the ATG system is built around trying to help the most people possible with the simplest universal system which is a great approach.I definitely feel that customization of loading schemes and periodization based on neurotype goes a long way outside of the standardized program. I am struggling to find his response and don't want to misquote (it's somewhere on one of my youtube comments on one of his videos) but the general gist was that he likes to train people in all rep ranges and takes a mind over matter approach with his athletes by making them hit the rep ranges they hate most for some things. Higher reps for healing and lower reps for bullet proofing. I expressed how I wasn't seeing any results in the higher rep ranges and he responded by saying the most important thing was to listen to my body and was happy that I was doing that. The ATG system is a great program and I don't necessarily think anyone should change anything in it until they have at least tried it first to see if they are making progress. I gave the original knee ability program about 3 months until I started making tweaks to the programming based on my neurotype and started getting better results.

[@deanfrazier7553]

@@ThePetieProject Thanks for your reply! I'm into a second round of Zero, still in a healing mode (cartilage issues underneath the kneecap). I just took a few days off, and the extra recovery time really helped. I think the three times a week workouts (plus intense stretching on "off" days) aren't giving my legs enough time to recover. In the past, I've had good upper body success with two pyramid set workouts per week, which is probably how I'll adjust my split squat workouts. Don't think I'm going to ask "permission" from my ATG coach, though!

[@ThePetieProject]

@@deanfrazier7553 you're welcome, sounds like a plan!

[@AmpedHybridFitness]

Petie this is fantastic stuff. Are you able to share how you made your slantboard? I plan on making the rib bar this weekend.

[@ThePetieProject]

Thank You! I plan on adding the slant board to the DIY video list in the future. I believe it's made out of 2x4, 2x6 or 8, and 1x2. It's what I had laying around at the time. If I was building from scratch would probably just go with some 3/4" plywood and 1x2 to help frame it / make it more stable.

[@AmpedHybridFitness]

Thanks Petie, I made mine out of plywood last month but it needs to be framed better. I'm looking forward yo hearing the details of your current training! Like you, it's been hard for me to recover from the ATG volume although it has reduced my knee pain a lot. Also I'm finding more core work is needed and the addition of yoga is helping a lot.

[@yabo7106]

Make a video on bulking if you know anything about it I'm trying to gain weight not lose weight youtube is already full of people giving good advice on losing weight but not many people are posting about good ways to gain weight if you have any videos or channel to check out lmk really need help im trying to gain like 15-20 pound

[@bradyburmanmagday]

Hey! What kind of dog do you have at around 4:00?

[@ThePetieProject]

English Shepherd! His name is Woody. He's the man!

[@bradyburmanmagday]

@@ThePetieProject He looks like it!!

[@heymate6874]

Awesome man! Really inspiring. Can't wait for pt3. Also how tall are you?

[@ThePetieProject]

Thanks! I'm 6'3"

[@shakenbacon-vm4eu]

Did you ever discern if your pain was from patellar tendinitis, patellofemoral pain, or a little combo of both? I’ve been on the dunk journey for about 2 years and have been hampered by constant injuries, currently nagging knee pain but the KOT which used to help are now making mine worse, I wonder if mine is more pfp needing hip/butt/hamstring work rather than KOT.

[@ThePetieProject]

Honestly it's still a bit of a mystery as the MRI didn't show much past normal wear and tear you would see from an athlete. I found a mind body approach to be very helpful to healing the inee pain rather than focusing purely on the physical symptoms and the right exercise to "fix" my knees. With that being said, I really like isometrics if you are finding a kot exercise that used to feel good but is now hurting. It's a great way to target things with minimal to no agitation and often helps whether it's pfps or tendon related.

[@oc7112]

Awesome video! Can’t wait to see the workouts you do. Question: what do you use to hang weights from your foot for flexor raises?

[@ThePetieProject]

Thanks! I have a makeshift solution with a couple of carabiners and velcro straps that works as a monkey foot for the hip flexor lifts. I think at some point I'm going to refine it a bit and do DIY monkey foot video to help people out with a cheap easy solution for that particular exercise.

[@oc7112]

@@ThePetieProject That would be awesome! I just finished your Tib Bar DIY this weekend and used it for the first time today and was awesome. Would love a DIY monkey feet as thats the last piece of kit, currently using resistance bands.

[@oc7112]

@@ThePetieProject Also did you just make a DIY slant board out of 2x4s?

[@ThePetieProject]

@@oc7112 Nice!

[@ThePetieProject]

@@oc7112 Yes, it's what I had laying around at the time, but it does the trick!

[@an7d7y]

For the neuro testing . What are the licences 1 to 100? I have no knowledge on this what so ever . Is there a video on how it works before I decide to purchase ? Thanks 🏀

[@ThePetieProject]

The licenses get cheaper the more you buy. This only applies if you are a coach or trainer that uses this system for your clients and want to get a bunch of these tests at once for less cost per test. If you are buying for yourself to take the test, you only need a single license (1).

[@an7d7y]

@@ThePetieProject appreciate it 👊🏼

[@bbetros]

Random question, but how tall are you ? Great video btw. Also I bought your tib blaster and have been using it for the past 2 weeks. It works great. Thanks man

[@ThePetieProject]

Awesome, glad you are enjoying The Tib Blaster! I'm 6'3"

[@ThoseBrothers]

Great Video! But do you only do upper body weights once a week?

[@ThePetieProject]

Yes, that's correct

[@theq-ster6981]

Good for you, Petie! How tall are you by the way?

[@ThePetieProject]

Thanks! 6'3"

[@fredazcarate4818]

🧐🤔💯👌👊👍

[@RalphCornwellJr]

Thanks, if can you give me a good deal I'll put a link on my website concussionpreventionprotocol.com. Either way thanks. I'm on my 9th knee operation and these movements are the only thing that seems to help.

[@ThePetieProject]

Awesome! Will be in touch