ATG: Minimalistic Full-Body Program — Key Takeaways
Train twice weekly using a 7-step "ground-up" progression: sled work, ankle exercises, knee strengthening, mobility through full range of motion, hip flexors, lateral movement, and minimal upper body work.
Key takeaways
Train twice weekly with 7-step ground-up progression for joint health
Train twice weekly with 7-step ground-up progression for joint health
- Author eliminated 12 years of knee/back problems with only 2 hours weekly training
- Ground-up approach: sled → ankle → knee → mobility → hip flexors → lateral → upper body
Use sled dragging as warmup replacement, not separate cardio session
Use sled dragging as warmup replacement, not separate cardio session
- Westside Barbell powerlifters used sled work before training instead of traditional warmups
- 3 sets forward/backward to burn provides joint-friendly leg and lung activation
Strengthen through full ROM at pain-free levels prevents reinjury
Strengthen through full ROM at pain-free levels prevents reinjury
- Working strength through mobility had most lasting effects for avoiding knee/back reinjury
- Heels-elevated squats with 5-second negatives build strength through deep ranges safely
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In this piece
- Step 3: Ground-Up Training — Knee
- Step 4: Strength Through Full Mobility Range
- Steps 5–6: Leg Lift and Lateral Work
- Step 7: Upper Body and Complete Workout Lists
“Hey, before you train, go drag the sled. We didn't have shit called 'warmups.' It was called 'the shit you do before you train.'”
— Dave Tate
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