Overcoming Knee Pain to Windmill Dunk in My 30s (Pt 3 KOT Training)

[@ThePetieProject]

Buy The Tib Blaster Here! thetibfactory.com/ My Nordic Curl Progression Video: kzbin.info/www/bejne/f3ythYSIbbein9E This is part 3 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 If you missed part 2 of the series, you can watch it here kzbin.info/www/bejne/nmnHimWAr7ymicU I know there are many out there in the same boat as me, dealing with pain, and wanting to move like their old selves. Let’s support each other in this journey to becoming a more athletic pain free version of ourselves!

[@fredazcarate4818]

You Sir are inspiring!

[@ThePetieProject]

Thank you!

[@cookavich]

Underrated channel. Great to see how someone is taking the ATG system and making them their own.

[@ThePetieProject]

Thanks!

[@yungpasty4500]

It is currently 3 am and I've actually never in my life been so motivated to work on my health. This is without a doubt the best channel I've ever found on youtube. Thank you so much for your story Petie. Much Love

[@ThePetieProject]

So glad you are inspired by my story! Thanks for the support!

[@therandlecycle1337]

I’m a current KOT online coaching client and on a journey to dunk for the first time....in my 40s :) New sub, great channel and great info thank you!

[@ThePetieProject]

That's awesome! Glad to have you subbed and along for the journey!

[@konusRTV]

How it's going?

[@alantay9409]

Excellent advise. I halted ATG zero program for the same reason - To give my body rest to recover. Your schedule sounds more doable. Thank you for sharing. Love your videos on this channel.

[@ThePetieProject]

Thanks! Hope it helps!

[@kristovatlas]

Outstanding content. My appreciation for it lead me in part to purchase a tib tool from you.

[@ThePetieProject]

Thanks for the support! Glad you are enjoying the content and looking forward to you trying out The Tib Blaster!

[@tesina21]

Damn Petie your back is looking jacked dude! Probably from doing that nice full ROM!

[@ThePetieProject]

Haha Thanks! Full rom is key. I've also found the banded pull aparts are one of the most underrated back developers. If you put some real intent and challenge yourself with those, you will see gains.

[@emiki6]

Actually you can build muscle with part ROM faster. Full rom tires my nerveus system more, while part rom tires the muscles more. Also by training part ROM you will get stronger at full rom. Additional weights are recommended. Check out Matteos's truth about training series, it's mind blowing: kzbin.info/www/bejne/r4qvn5qqns2th5I (Training full rom as well is important too, but half reps are more useful then most people think. Again, Matteo: kzbin.info/www/bejne/o4eleWiClKaWgac )

[@ThePetieProject]

@@emiki6 interesting perspective, thanks for sharing!

[@gamingfreak977]

Appreciate the update on your KOT progress. Looks like you made your own slant board. Could you share what you did for that? I've been looking at them online and $100 for a piece of wood seems insane to me.

[@ThePetieProject]

I'm making a video for a DIY slant board soon and will also be launching it for sale under my brand The Tib Factory!

[@gursevakdcsingh5457]

@@ThePetieProject you the real MVP

[@ThePetieProject]

@@gursevakdcsingh5457 thanks!

[@ykinsum]

Hello, which exercises can improve the ROM of the knee? I had an ACL reconstruction 5years ago and I still cant get back the full range of motion of my knee. I had about 5 degree deficit of my knee extension and cant fully flex my knee fully. These problems confused me for long times and make me have many related chronic injury like QL and hip pain. I tried many methods to get back the full rom of knee but seem they all didnt not work.

[@ThePetieProject]

I had ACL surgery as well back in 2008 and fully straightening is definitely the hardest thing to get back. I have seen the biggest improvements in range of motion from ATG split squats, tibialis curls, jefferson curls, and yoga. Many of the movements I use in my training are from Ben Patrick, kneesovertoesguy if you haven't already checked out his content.

[@manopalo]

Thanks for sharing your story. I'm also experiencing knee pain in my 30s and I think I have a meniscus tear. Did you have surgery after your injuries?

[@ThePetieProject]

Yes after the initial ACL tear in 2009

[@denissoldo2868]

just finished watching all 3 parts, is there a part 4? Did you get to a windmill?

[@ThePetieProject]

I got super close to the windmill with a girls ball but never flushed it. The beginning of the video for don't call it a comeback at www.thetibfactory.com is one of the best dunks I captured on video. Unfortunately had a few other setbacks including a freak pec injury that required surgery so I'm still recovering from that. Hoping to get back at it again soon. Thanks for watching and checking in! Hope things are going well for you.

[@denissoldo2868]

@@ThePetieProject sorry to hear about the accident, glad you are recovering. Hope to see the series continued when you are able!

[@XfStef]

I'd love to get back on working my back and shoulders but my left shoulder keeps bugging me. I might seek professional help soon. In regards to the ATG, I've been on Zero for 3 weeks now and I think I need to up my tib raises (do more reps or do more sets) since those are my weakest spot right now, especially on my left leg. I also want to experiment this week and skip the piriformis / outer glute stretch. It seems like that's been causing my knee pain and I want to see how I do without it after a week. I'll try to do a back + glute straight stretch which shouldn't be putting any pressure on my knees instead.

[@ThePetieProject]

A great place to start if you are feeling shoulder discomfort is banded pull aparts and banded external rotation. It's common for the shoulders to be rolled forward from modern life on the computer hunched over or if you've spent a lot of time pressing in the gym without enough time pulling. Good luck! Nothing wrong with experimenting with the program to see what feels right for you.

[@XfStef]

@@ThePetieProject Yep, I can do the pullaparts and probably will continue with that alone. And yes I do spend most of my day at the computer.

[@ThePetieProject]

@@XfStef sounds like a plan! Yea the computer posture is rough on the body. It's very hard not to slouch over time. I spend a lot of time on the computer as well and pull aparts and banded external rotations have been key.

[@adambatty6023]

Your ankle mobility is very good. Have is it improved a lot from these exercises?

[@ThePetieProject]

Thanks! I attribute my ankle mobility improvements to 3 things. 1 Tibialis work with both the tib blaster and wall raises, 2 the atg split squat, and 3 yoga / down dog variations

[@Marcusaurelius913]

Would u say the tib bar is more effective or Bodyweight tib raise.

[@XfStef]

Great question! I'd love to know as well!

[@ThePetieProject]

The Tib Blaster 100%. They are both great but the main reason is it's easier to progressive overload because you can just add weight. This is especially helpful when you prefer a lower rep regimine like I do. You can always add more reps with the wall raises but at a certain point you will be working primarily on endurance instead of strength. With that being said, I still think it's a good idea to do both. The Tib Blaster gets the bottom range the best and the wall raises are great for that squeeze at the very top. You can always progress your wall raises by moving your feet further out from the wall or try a one leg variation but the jump from one leg to 2 legs is massive.

[@Marcusaurelius913]

@@ThePetieProject thanks, i am going to work on making my own tib bar.

[@ThePetieProject]

@@Marcusaurelius913 no problem!

[@MsWatchdog]

Do you ship out to the UK?

[@ThePetieProject]

Not yet but I'm hoping to open up international shipping for Canada and the UK by the end of May!

[@The_Blanco_Bronco]

You only workout upper body on Saturday? Once a week? If so, that's amazing progress.

[@ThePetieProject]

That's correct, thanks! My upper body has always responded easier than my lower body. It doesn't require much volume for me.

[@marcussomadjaja1433]

Hey man! Interesting take on Ben’s program! Did you do the same rep scheme for Patrick step ups? Also, the Zero program advises to not do split squats until you reach full ROM Patrick step for 25 reps. Did you do this too?

[@ThePetieProject]

Hey Marcus, I hovered around 10 reps for a while on the Patrick step ups when first starting out. Slightly higher reps than the other exercises. I've been working on the split squat since the beginning so no I didn't wait until being able to do 25 step ups

[@ethanchristian4648]

What kind of progressive loading do you do for your tib bar exercise? Is it just simply increasing weight?

[@ThePetieProject]

Yes correct. Similar cycle to the 8,6,4 method where I increase weight and lower reps and then cycle back every 3 weeks with slightly more weight. I have been using a bit higher rep on the tib raise in a 15, 12, 10 fashion. I plan to experiment with lower reps and heavier some in the future now that I feel like I've built a solid base with The Tib Blaster.

[@mikesalomon2695]

Hello, what was your knee pain? and so what do you think about his program? I started one week ago and I have good sensations. I have patellar tendonitis.

[@ThePetieProject]

Glad you are feeling progress from the program so far! I had an acl and meniscus tear back in college on my right knee which was surgically repaired but still gives me some issues. I have also had patellar tendonitis and some quad tendonitis in both from overuse injury a while back and my pain comes and goes these days. Some days are better than others but overall I am much better! Everyday life is pain free but I'm still not moving with full confidence in certain athletic movements and have to carefully monitor my volume.

[@marcmillsap8835]

How do you assess your “neuro type” ? What is that?

[@ThePetieProject]

Check out the work by christian thibaudeau. He has information on his website. He also has multiple podcasts on adapnation explaining his neurotyping system. It's a psychology test that helps define what you respond best to in terms of training and diet based on your brain chemistry. Check it out!

[@seth123k]

do you make these every time you get an order?

[@ThePetieProject]

The Tib Blaster? Yes, they are made to order currently.

[@ThePetieProject]

@Seth Kardos Nice! I'm close by in Belmont!

[@ConstructiveMinds100]

Knees over toes guy 🤔

[@ThePetieProject]

He has influenced much of my training