The Ultimate Guide to Tendon Training (With KneesOverToesGuy!)

Check out Ben's coaching program that has created thousands of success stories, here: www.atgonlinecoaching.com
The KneesOverToesGuy KZbin channel: / @thekneesovertoesguy
My eBook and training program: www.thebioneer.com/product/sft2/
Tendon training is crucial for longevity, pain-free movement, and superior athletic performance. While all weight training/calisthenics will train the tendons to some degree, general training falls short of optimally developing them for maximum performance.
Combine the limited moves we often use in the gym with our inactive lifestyles, and tendon problems are common. Tendon training can reverse this and may help to build "freak athletes."
So, how do you go about strengthening the tendons?
There are a few options. Because tendons can withstand greater force than can muscle, using heavy partials and other strategies to significantly overload a movement can be effective.
More efficient, though, is to put the muscle into a stretched position.
Ben Patrick AKA KneesOverToesGuy has done more than anyone else to promote tendon training and is especially known for building bulletproof knees. Ben uses a combination of short-range movements and long-range movements as part of his ATG system to systematically strengthen the tendons before taking them through a full range of motion.
HUGE thank you to Ben for appearing in this video! Stay tuned for the full chat, coming soon. And thanks, as well, to Paul Clutterbuck for hosting me and demonstrating several of the moves.
Enjoy the video guys! And let me know if I missed anything in the comments down below. Do you guys train tendons? What are your top tips?
Paul's gym, 1st4Fitness: 1st4.fitness/
Anytime Fitness, Bicester: www.anytimefitness.co.uk/

[@TheKneesovertoesguy]

Bioneer is one of my favorite people! Honored to have been involved in this. I look forward to more collaboration. Thank you brother 🫡🙏

[@TheBioneer]

The feeling is mutual! Thanks again for sharing your knowledge. And absolutely, hopefully the first of many 💪🏻💪🏻

[@joshuabruno]

two of my favorites in this area... your curiosity & wisdom have been a great benefit for countless people on all sides of all ponds.

[@funwithfrank7522]

@@TheBioneer your both amazing. Tackling advanced training protocols, And helping people be active way into their older age. Love both of you guys thanks for everything you do x

[@syedjameelahmed66]

Hey! Ben... Good to see you both collaborate. Jameel Ahmed!

[@keithwilliams5547]

Great to see you guys collaborating. Many many years ago I was a gymnast in high school. My coach used to have us strectch for 30 to 40 seconds then instead of releasing that stretch, isometrically activate those same muscle under the stretch for 10 to 15 seconds then release. He said he had read a paper that said that would strengthen our tendons. So for 45 years now whenever I stretch I do it that way. You guys just validated that. Thanks

[@Lankzino]

A Bioneer and Knees over toes guys Collab is so perfect, they both give completely unique ideas compared to everyone else

[@K4R3N]

Cliff Notes version: 4:03 High volume, high frequency training 6:50 weighted stretching 8:44 short range movements 10:14 long range movements 12:40 outer range 13:05 polymetric/shock training/isometric

[@carlr458]

I'd add 13:37 Isometric Training ~ 14:14 Quasi-Isometrics (slow reps) ~ 14:20 Overcoming Isometrics (push/pull against immovable force for approx. 6 sec.) ~ 14:28 Ballistic Isometrics (Max effort as quick as possible against immovable object (kzbin.info/www/bejne/faGVcoChmb2Ab5I))

[@K4R3N]

@@carlr458 thanks, I got lazy towards the end

[@CrokyBoiEditz]

W comment

[@CrokyBoiEditz]

@@carlr458 W response comment

[@jfitness432]

Isos maybe the secret to speed and longevity

[@parthkhanolkar7916]

This guy deserves a billion subs

[@Lankzino]

Honestly

[@Deathington.]

more like 8 billion

[@oy3930]

I disagree. I would say his sub count is fine

[@IbnWobbler]

@@oy3930 he is useful, I guess only few look for this and get it so maybe. But it is good and deserves more

[@z-iceberg3562]

@@oy3930 knock yourself out or do better than him boy

[@adlockhungry304]

You, Ben Patrick and Squat University are absolute godsends to the global fitness community. Especially for those of us entering middle age, who, more than ever, need these insights into tendon health and mobility. Thanks a million!

[@L1felocked]

hell ya! love these channels

[@BeNLaGRAiNE09]

Great list. Agreed. I'd also add Ido Portal

[@tremerefury]

100%

[@aaronbeaver3647]

Just turned 30 - been focusing now, more than ever, on mobility & flexibility. Even taken a few Yoga classes within the past few weeks.

[@kossonar2663]

Ben Patrick the one that claims that the tibialis is the most important muscle in the body?

[@TheBioneer]

Hey gang! Superfunctional Training 2.0 is currently on sale for black friday/cyber weekend! You can get it here for $13: www.thebioneer.com/product/sft2/ It's a training program designed to combine multiple modes of training in order to build strength, speed, mobility, endurance, focus, and more. Two hours of video and an 80+ apge ebook! Enjoy!

[@greenarrow219]

Guess what Mr Bioneer, bought the book. Lots in there to learn. Thanks mate, looking forward to the next video. I have been trying outdoor training, just randomly during the day. I work in parks and gardens, so you can imagine I get a few looks from the public as I jump, crawl & swing around the playground bars 🤣🤪 🇳🇿nz

[@marimoerostraw]

as someone who bought SuperFunctional Training 2 I have to say while I really like the exercise selection and overall philosophy of the program, I do feel that the volume of sets/reps in total leans a little too much on the time consuming side (at least for my personal weekly schedule and energy levels 😵) I'm looking to make adjustments on the program but I fear if I cut out certain exercises, I may end up missing a crucial part of the body that needs training/develop some sort of imbalance in the long run, any advice on how we can tackle this conundrum (if there's any way)?

[@greenarrow219]

@@marimoerostraw I have only just bought the book and had a quick glance at the training programs. From my experience in other training programs if you feel they are too long you could split it up during the day or days. Do half then do other half next day. I try to do a bit of training in the mornings then at night. Training has to be enjoyable, not a chore. Good luck

[@Deondre_Clark]

This is the team up I've been waiting for! I attribute my healthy knees and joints to the info I've gotten from these 2 fantastic teachers. Thank you both for everything you have shared.

[@mdilla-nh5ek]

PLEASE MAKE A VIDEO SHOWING EXERCISES FOR EACH TENDON! YOURE A LEGEND, LOVE YOUR VIDEOS

[@krosigrim]

THANK YOU !!! I've already resolved to restart my fitness goals, focusing on grip strength. I know a bit about all sorts of concepts and borrowed from martial arts, to rock climbing, to arm wrestling, and of course standard weight training, cross fit, isometrics, yoga... I thought I'd have to spend a huge amount of time developing the proper path... and then I found your channel. This is RED PILL level mind blowing. You touch on things I knew and expand on them beyond what I could have ever hoped. You've literally compiled and linked every conceivable ( & inconceivable ) theory in many many videos. (Strength without bulk is the 1st video I seen) I'm going to be binging your content and taking LITERAL notes for likely weeks, to merly outline what I need to do. I'm not being hyperbolic. Your content is exactly what I need. Priceless. I cannot convey my gratitude, but "thank you" will have to suffice.

[@samwelltayrlor]

I messed my knee up terribly while rucking and I couldn’t squat all the way. Ben Patrick’s movements seriously changed my life and my confidence for movements has moved to a whole other level. I honestly believe atg movements are all I need forever!

[@bizznick444joe7]

Flexibility my friend that's key

[@CarrieCole09]

Same! I recently decided to really push that kind of training and some aggressive yoga. My knee finally feels better.

[@jordangigg8631]

So so happy to be watching this channel and taking on ideas and training philosophies from such a fantastic teacher!!!!! Thanks, Bioneer and kneesOverToesGuy

[@roaklarson9699]

I can not express how long I've searched for tendon information after your first tendon video. I'm very excited to see this pop up!

[@1st4fitness]

Another great video! And it's always a pleasure having you film your videos here, and I thank you for inviting me to take part in this video.

[@kallvt]

You might never read this but the two of you (along with daniel vadnal, he also deserves the spotlight) have no idea how much influence and inspiration you've been just pouring over me, in both a lifestyle and career sense. I've been a bit demotivated with a lot of pain and injuries lately but just casually watching this video right now and a few others are making me hopeful and excited to just do things with intention and get better at them, as it always happens when watching you. I can't express how thankful I am that you guys do what you do, and that I have found you. You are literally changing lives, for the better.

[@SilenceInTheBliss]

What a beautiful comment.

[@sladehorne3849]

Bro thank you so much for providing us with this knowledge free of charge. You, Ben Patrick, and Bill Maeda are my heroes.

[@y0gokvlt]

yea maaann👍🔥

[@JoaquimGonsalves]

Tendons are underrated. Thank you to all of you for putting this together.

[@agusc5117]

Dude. How are you at 670k already? I remember finding you at like 40k and thinking how your content deserves way more. Way to go man. Keep being great and preaching health!

[@munaiverse7662]

Good content considtentally gets viewer retention and returns

[@vancouverbill]

This was one of favorite videos, great to hear your perspective, reasoning and explanation of advantages of knees over toes style training

[@craggerrs]

big collab! I am currently in the process of putting together a tendon training regimen so this video is incredibly well timed!! Thanks, man!

[@jameshotchkiss5577]

I purchased your program a few days ago because I like your multidisciplinary approach. Haven't read much yet but excited for it. I've been training with yoga and calisthenics on an off for about 4 years now. I've made huge strides in the last two years and I'm just trying to keep that craving up.

[@cronikvialo5463]

Could you make a video on specific exercices or variations for each body part ? And how to implement it in your routine. Like is it good to add specific sets of isometric holds / quarter reps on your main exercices, can you do specific tendons work on off days, how fast do you recover from it, can you just add specific exercices at the end of your training. It feels really hard to actually implement it except for the range of motion aspect. I could figure out on my own by experimenting but I would love to have more insight from you and I think it would help people more than a video on the actual science of tendons.

[@TheAstray123]

Please do this!

[@AleemBukhari01]

Agreed!

[@Jonas-nc5os]

Yes please

[@andorvogel4768]

That's something I would also would like to see!

[@Retr-hq5or]

I would like this

[@jebstewart7295]

Fantastic video! Surely one I'll be coming back to time and again for reference! Thanks, Adam and crew!

[@beenright5115]

I'm already subscribed, but very excited to learn more about the links between fascia and tendons. These seem to be used a lot in the "internal" martial arts. Can't wait!

[@snejls]

I like looking at the body from a complex perspective. It's such a pity there are so few people talking about that. Big thanks to Bioneer and Ben Patrick.

[@connorgoosen2468]

Another solid video, thanks Adam! Can't wait to see you hit 1M subs

[@matthewhorseler4214]

This collab just made this Thanksgiving extra special! LOVE This!!

[@johannwinkler108]

It’s neat how ideas get buried with time and then rediscovered by people who are searching. Martial arts and yoga focus a great deal of attention on tendon strength. You did mention this. I love your channel. We have a lot in common with this kind of stuff. I always was trying crazy things and different things to try to develop my body in ways that most ppl overlooked. The cool thing about you is that you do this now for a living and your an adult and can talk to other professionals and y’all feed on each others questions and knowledge.

[@nickslaughter]

Very good remark Johann. A lot of good stuff from the past have been forgotten.

[@anuninformedidiot3896]

I love your videos. I've just found you by accident a few weeks ago. Very positive. You've really changed my attitude. And improved my shoulder stability. Thank you x

[@bellewhite3764]

Production just keeps getting better, this vid is beautiful. Managed to hit my science, art and fitness sides in one go - brilliant 👌

[@TheBioneer]

Thank you! That's usually what I'm aiming for! Not sure I hit the mark usually but this was great to hear 😁

[@bellewhite3764]

@@TheBioneer keep following your vision, you're doing amazing 👍

[@abhinavmishra4587]

Adam sir is a gem in fitness community

[@stevefoxrox]

Awesome collab with two of my favourite coaches!

[@fritopie9418]

I was literally thinking of revisiting your older video on tendon strength probably the exact minute this was uploaded.

[@creativetraininghacks]

Looking forward to the full conversation. I love collaboration videos, expecially if I'm such a big fan of both parties like with you and Ben Patrick 👍

[@xPOOPDog7]

Great video! I really appreciate all the content you cover!

[@samhayward2530]

I'm so glad I found this channel. After a complete breakdown during COVID and going from 75kg to around 105kg with no exercise, Adam you're inspiring me to take this approach to train all the pillars of strength mentioned in your channel video. Already back down to around 90kg and not stopping. I hope to reach even half your power level 😂 and become a capable bioneer. Cheers.

[@chrisdraper845]

Well done to you! Massive respect for overcoming a crap time in your life and turning it around into something better. Keep with it. 👍🏻

[@samhayward2530]

@@chrisdraper845 Thanks Chris!

[@alexanderstarkey8014]

Dude!!! Thank you for this. I’ve been looking for good resources on this exact subject

[@philloder]

I love it when fitness Fave's meet up and promote wellness. Been watching Ben for 2 years and almost all knee, hip, and back pain are gone. 63 and making it happen. I do ATG split squats daily with light weight, backward walk on a "Deadmill", backward 40 yard sprint in the grass, and crazy chase the little dog drills that load the sides of the knees as I play with my training partner. lunges across the yard with and without weights. Adam also gets a big nod for bodyweight training with 2 sets of rings in the tree and a 35' rope on another. the Bruce lee core training is the most intense I have done and am nowhere close to total core lockout of my body for 1 arm pushups. I am able to hold a 3/4 height 1 arm solid hold for 30 seconds on each arm and am working on it every other night. Bruce is a total control beast of a human! Adam's not too shabby either. Ben packing on some size and still has a unreal vertical jump alone is reason enough to follow these guys! Thank you for the health I have from trying to follow your examples, and lessons.

[@BiggieChungulus]

I can't believe I've never considered tendons too deeply. As a climber this info is invaluable.

[@nickslaughter]

Great video, thanks to Bioneer and Ben for the content they share!

[@SpodyOdy]

IV been looking for real information on tendon training for years glad some are looking into it finally.

[@NeutroniummAlchemist]

Thanks to this channel covering Ben Patrick some time ago, I started doing KoT training and finally fixed by bad knee and back. I wasn't even looking to fix my back, it just happened by doing the programs, especially Dense. If you have nagging pains, or just want to avoid them in the future, it's worth checking out. I did the official program for 10 months, and then something similar on my own for another 8. I combined Adam's program with Ben's to great effect. Now that I feel healthy, I started doing other programs, but I still use his exercises and methods.

[@josephwatchmankaliher3339]

Love your vidsman...bless you...and thanks for sharing this info!

[@lennygriffin4464]

Great video, Fantastic information you shared. Thank you

[@jasons408]

this was great. One of the best informational videos on youtube

[@03blaird]

Two of my favorites collabing, I love it!

[@charliewolfe1455]

Ben Patrick has uncovered some incredible exercises to target and train the knees and our full range. Now that I have just learned about overcoming isometrics and how powerful and beneficial they are for the tendons I'm even more excited. You can use a yoga strap to push 100% from the bottom of an ATG split squat! I've been doing the same with a heel elevated deep squat (The strap simply goes over your legs) and I have felt my patella tendon more precisely than I knew was possible. I can feel every centimeter of it and it's exact shape. It's being completely seen and trained for the first time in my life. Overcoming isometrics can now take knees over toes exercises to the stratosphere. There are people than gain more strength in a month than in 2 years of their weight lifting, because that form of exercises is what the tendons love more than anything.

[@Goosecanoe0040]

I recently found your Channel and I am very grateful for your science.

[@DaddyDeGrand]

Exactly the video I wanted when I needed it. My man.

[@ezvahedi1387]

thank you both. Ben is the no 1

[@francist.9109]

Great explanation. Thanks!

[@gabrielisaac5084]

Thank you so much for all your very good work it has made a bigly difference in my life

[@FayeSuekoOshiro]

Thanks Bioneer! I messed this video. I have RA and love the info and inspiration to keep me moving in all directions:)

[@Lucas_Jeffrey]

great episode, thank you

[@Jonny_Tover]

Thank you for having a discount on Super Functional training 2.0! I have so much to learn from you, and now for only 13$ Just bought it! Thanks!

[@josemarialaguinge]

Finally I've been waiting for a remake of this video for a long time.

[@markd.9042]

Commenting for the algorithm. Yours and mine. Tendons are one of my greatest priorities personally so this is great.

[@matheusdelimaferreira3475]

Awesome, man!! Commenting here to increase the engagement!

[@juice2090]

Just what I needed! ❤

[@dimensionalshade8290]

I love bioneer using learning aids now,hes gotten around to explaining everything at all levels ,absolutely crystal clear,even a goof could get it and i love him for that Plus im SO GLAD ,i love tendon training,im passionate about it,thanks bio ,i consider this a late birthday gift from you ,nothing makes me prouder to from a labouring family then the power of our tendons!

[@monsieurLDN]

Learning aids?

[@dimensionalshade8290]

@@monsieurLDN Yeah ,watch this video and then the muscle controle one

[@johnnydio5803]

Fantast material, once again, mate. Great collaboration between two Masters ...

[@CaptChilly]

Weighted stretches are also amazing for hypertrophy when done right after a normal working set. No wonder why I, who emphasizes weighted stretches, feel like my tendons and joints have gotten bulletproof!

[@RPGyourLIFE]

This is why I'm subscribed to bioneer. Thanks brother

[@dilffred5464]

Brilliant. Thanks Brother!

[@psdavis70]

Just purchased Superfunctional 2.0. You're speaking my language Adam. Thank you for the knowledge

[@CatAttack6471]

Was watching the old tendon video so this one is gonna be great 😎

[@Jonathan-A.C.]

More tendon videos plz. Amazing content

[@jerryhosentfeld]

Love this topic. I've actually just taken up running and need a way to strengthen the tendons in my feet

[@LFMF_Podcast]

I've been watching this channel for about 3-4 years and JUST realized I WASNT SUBSCRIBED!!! Let's fix that mate. Your contents always been awesome dude!

[@kylewollman2239]

Great video! Would love the video about walking that you mention at the end.

[@ianburke5592]

Awesome video 👏

[@aidenonfire]

Lovely work mate!

[@Hassy171717]

I've been following KOTG's stuff and using a lot of his programming/movements.. but this gives some more info on the how and why it works! Love this content!

[@hudsonhenriquedasilva163]

This is truly a amazing video, bro

[@lukeap4788]

What great and informative Chanel keep up the great work

[@UncleZuko47]

Christmas came early this year!!!! I always wanted this crossover!!!

[@vul4ogan]

Big respect for the continuous amazing work. Just one thing I've noticed, you don't use much rotation when throwing punches. It's not a simple thing to get the technique right, might be a good idea to get personal training sessions with an experienced boxing coach. Overall you are a beast my friend, keep up the good work!

[@aurelienyonrac]

Thank you so much. I was asking for tendon training and i got it. So the take away is more time under tension and slow motion contraction. Plus bounce.

[@corbinmartin0824]

the collab everyone needed.

[@marshallkohlhaas80]

you guys together awesome!!!

[@jeffreyharrison4045]

Awesome! Thanks

[@matttcameron_]

Great video and reminder to focus more on my tendon strength when training. Can't wait for the full conversation with Be Patrick too.

[@MrNatnorwood]

YES!! Thank you!

[@ShOCk.p.k.]

Awesome video! Thank you so much! Will you also make a video on ligament training? Possibly how it links to fascia also?

[@matthewmarsh6736]

Loving the quality. Could you make a video about boosting and training the immune system?

[@jeremybuckets]

Ben might be the only person I've ever seen that consistently and repeatedly encourages people not to buy his own products. I've never heard him try to push any bullshit about how his plastic wedge is magically better than any other plastic wedge, he really does want to make this stuff as accessible as possible.

[@dallasdominguez9501]

Yea he's a cool dude. All facts no bullshit.

[@gikaradi8793]

FUN-tastic vid !! a vid about joint health and possible cartilage regenaration would be also great!!

[@redhezzie870]

Thank you

[@BoozewithNick]

Great stuff, Adam. I like how modern exercise science just confirms the value of what have been basic training modalities in Chinese boxing styles for centuries.

[@hamm0155]

Great stuff!

[@RoidfreeSenior]

Fascinating stuff, very informative

[@_ansp_]

I like to include pauses or holds as some form of progressive overload. After weight and reps ofc. That tension accumulation is very underrated for bullet proofing. People tend to do squats variations and rely on the stretch response from the bottom to get back up. But let’s say you can do 10-12 good constant in out reps with a weight, before you up the weight, try pausing at the bottom each rep the next time you try. It will humble you. Then aim to get 10-12 good reps again and you can up the weight and do regular reps. Personally, that’s the easiest way for most people to start building tendons/muscles, get strong and get big. In addition like with the bioneer and KOT guy, limit kinesiophobia. Load correctly, train hard, train safe and become bulletproof.

[@alex88754]

Great job! I'm currently doing mobility flows at night for power intensity stuff before bed. I'm aiming for the full splits.

[@Skoopyghost]

Nothing against weight lifting. I'm isometrics and yoga guy here.

[@Rheinhart2]

This HAD to happen. ❤️

[@alexeyA1]

Really appreciate the practical concepts of tendons training and what you and Ben Patrick are doing. One thing I found worth to mention to avoid confusions here. The force is not "traveling" between muscles and tendons. The amount of *force* that muscles and tendons experience is always exactly same per Newton's Third Law. What you are talking about is the level of lengthening for muscles and tendons under the (same) force. I see the point of stretching muscles as mush as possible, so they aren't elastic anymore. Once a muscle reached its max length then a tendon is becoming more elastic in compare to the already over-stretched muscle. And by doing this we can stretch the tendon farther and make it more resilient over time. Still the stretched muscle experiences same force as tendon at any given moment of time and hopefully it won't tear. Now when we have an impact on our body (e.g. landing after a jump), properly prepared tendons will increase the time of the absorption of this impact by their lengthening beyond what muscles could. And per the Newton's Second Law, it will decrease the overall force that tendons and muscle are experiencing in order to mitigate the impact. But again, at any given configuration, it's gonna be the same force on both tendons and muscles. This means no matter how "strong" (against tearing) tendons are, they won't protect muscles from damage. They really has to be elastic to work as an additional "buffer" of lengthening. Hope this makes sense. P.S. I'm not a PT/kinesiologist/doctor and these are my naive thoughts.

[@snoo333]

cool stuff. thank you.

[@christophermasih1525]

Iconic colab.

[@andresposada7755]

Thanks for the great content 👍🏽🏐

[@shivaharshith9361]

Love your videos

[@mary12rose]

This is very enlightening. Thank you. 69 yr and determined toward quality of life.

[@nickehleg2023]

this guy deserves way more subs