ATG Adelaide is Here!

At D8 Training, we are passionate about ATG (Athletic Truth Group) training, developed by Ben Patrick, also known as the "Knees Over Toes Guy." ATG training focuses on building strength and conditioning while simultaneously bullet-proofing the body against injury, and developing incredible athletic ability.

Unlike most traditional strength and conditioning programs, ATG addresses structural imbalances and mobility issues. By tackling these often neglected areas, ATG helps prevent the frustration and injuries that many experience despite their hard efforts. This is why we love ATG at D8 Training – it not only enhances performance but also ensures long-term health and resilience.

13 ATG Principles for Success

1) Nutrition is the Foundation for Everything Else! Eat whole foods with high protein sources being the focus. Meats, eggs, fish, fruits, vegetables, nuts, and seeds are ideal. Eliminate processed foods and unnatural sugar as much as possible. If man made it, don’t eat it. You cannot outwork a crappy diet! Nutrition is a must for long-term results and health.

2) Train with Control and a Full Range of Motion. Strengthening and lengthening your joints and muscles is key for longevity. A joint that isn't trained through full ranges of motion will become stiffer and weaker over time. Training through full ranges of motion is essential for enhancing joint durability and building mobility with strength.

4) Do the Sled at Every Workout! All workouts should include the number one exercise for longevity- the sled. Pushing and pulling the sled provides incredible bang for your buck. Sled training bulletproofs the feet, ankles, and knees while simultaneously building strength and conditioning. Proper sled technique is to drive through the big toe on each step. You can gradually increase the intensity with speed or load. You will know when you are doing it right because your quads will be on fire!!!!

5) Form is KING! Always prioritise perfect form in your training. Too often, people let their egos take over, lifting too much weight or moving too quickly. It's crucial to push yourself, but never at the expense of form, as this leads to injury and poor results. At D8 Training, our experienced coaches closely monitor your form in classes, ensuring you achieve perfect reps, full ranges of motion, controlled tempo, and appropriate weights. This attention to detail sets us apart and helps you achieve the best results safely.

6) Train your Hamstrings through Knee Flexion and Hip Extension. Weak hamstrings are common and can lead to knee injuries and poor performance. At D8 Training, we offer exercises like Hamstring Curls, Nordic Curls (for knee flexion), Romanian Deadlifts, Good Mornings, and Back Extensions (for hip extension). Strengthening your hamstrings in both areas is crucial for enhancing knee durability and overall performance.

7) Train your Rotator Cuff and Upper Back. Many people neglect these muscle groups, leading to shoulder injuries and poor posture, especially with the sedentary lifestyle many of us lead. To correct your posture and strengthen your shoulders, it's essential to incorporate rotator cuff and upper back exercises into your routine. At D8 Training, we ensure these vital exercises are a regular part of our programs to help you build a resilient and well-balanced upper body.

9) Train your Core. Weak lower abs, hip flexors, obliques, and low back muscles are common issues that can lead to injury and poor performance. A strong core is essential for a resilient and powerful body. At D8 Training, we offer a variety of fun and effective core exercises that target these areas, ensuring you build a robust and well-balanced core for optimal performance and injury prevention.

10) Train your Feet and Ankles. Most people never think about training their feet and ankles. Modern life and most shoes make our feet and ankles weak and stiff. Sled training is one of the best ways to train your feet and ankles. Specific work to stretch and strengthen the calves and tibialis muscles are also important and often neglected. All movement starts from the ground up, and if your feet and ankles are weak and stiff, it will lead to more issues up the body.‍

11) Train your Grip and Elbows. The elbow is a common area of injury and pain. Grip strength is also a major predictor of overall longevity. The stronger a person’s grip, the better overall strength a person can develop. Train your grip and elbow joint through flexion (Bicep Curls) and extension exercises (Tricep Extensions). Constantly incorporate small variations to these movements to keep your elbows and grip strong and healthy.

12) Mobilise or Stretch Chronically Tight Issues. Many people experience persistent stiffness or tightness in areas such as the hip flexors, glutes, quadratus lumborum (QL), hamstrings, calves, pecs, lats, and thoracic spine. While training through full ranges of motion and selecting the right exercises can help, additional stretching may be necessary to address these issues fully. At D8 Training, we focus on targeted stretching and mobilisation techniques to ensure you achieve optimal flexibility and mobility.

13) Always Prioritise Longevity as the Main Focus of Training. The foundation for all training is joint strength, structural balance, mobility, and muscle strength. Workouts should enhance these areas rather than detract from them. The goal is to develop a resilient and robust body, not merely to get sweaty or lift heavier weights. Prioritise longevity and overall health above all else!

If you've read this far, you've gained valuable knowledge! You've been given the tools to build an incredibly strong and resilient body. At D8 Training, we incorporate these ATG principles into all our workouts, ensuring you develop joint strength, structural balance, mobility, and muscle strength. If you're interested in experiencing our approach first-hand, come in for a session and give it a go. Contact us here. Focus on longevity and overall health, and let us help you achieve your fitness goals!