Zero, Dense and Standards are my 3 classic programs.

A 'Standard' is simply a measurable ability that by actual test most people can't do, but by actual experience coaching, most people can achieve! Each Standard is unorthodox compared to traditional exercise, but each Standard follows simple, evidential clues for greater longevity. 'Then in Standards, the idea is to test your abilities in 20 different areas, and thus find out more about your strengths and weaknesses relative to the thousands of others who have done my system. It's not fancy but gives enough time to make legitimate changes to affect the rest of your life - with greater potential for longevity and athleticism.' The Dense Strength program provides a safe yet still powerful way to change strength - particularly in the muscles and tendons around our joints and spine: by MASTERING 10 sets in 10 minutes at a given difficulty and only increasing when that is achieved, rather than pushing too much difficulty too soon.īen says: ' 12 weeks has been a game changer for me and many others. But there is NO PRESSURE on how many sets you do. Most commercial gyms will have the equipment needed to do the program.ĭense Strength is a gradual approach to dominating additional load for many sets within a given timeframe, rather than rushing into heavy loads.

It uses equipment, so requires a home or commercial gym. This program is not a bodyweight program. This includes the feet, calves, groin, outer quad, and hip flexors.' Tuesday and Thursday are stretch days that focus on stretching every main muscle in the lower body. The program consists of 3 'main' workout days on Monday, Wednesday, and Friday that work the upper and lower body. It's easier than Dense Strength and Standards Programs.'

By nature, ATG Basics is the one that could be done ANY time. There are 3 introductory options: Knee Ability Zero, Back Ability Zero, and the ATG Basics Program. Basics is a great introductory program if you have no major issues. Now we can gradually work our way toward the lower back, improving the areas that free it up, then addressing the lower back itself with the final step of each workout.īen says: 'The ATG Basics Program is for someone who doesn't have knee or back problems and is wanting to learn all the ATG exercises. Maybe you don’t have a “bad back” - maybe you’ve accumulated other legit problems over the course of your life which now leave your back as a pressure point of undue stress.

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