THE STANDARDS
{Request STANDARDS through Messages in the app to do this
program!}
The Standards, provide the world’s first math-based full-body
approach to human bulletproofing and anti-gravity, and also quite
possibly the most full-range-of-motion strength program ever.
Each exercise below is linked to a video showing you how to progress,
including demonstration by me of the Standard itself, ON AVERAGE IN 60
SECONDS total, with subtitles so you don’t even have to have the volume
on. I think this was my favorite video series ever, because of how fast
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each video gets the point across:
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I believe these are the 3 most essential Ankle Standards:
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1. Dumbbell Tibialis Raise 12.5% bodyweight x 20 reps
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2. Standing Calf Raise 25% bodyweight x 10 reps
3. Single-Leg KOT Calf Raise 25% bodyweight x 10 reps
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I believe these are the 3 most essential Knee Standards:
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1. Bar on Back Patrick Step Up on 6 inch box with 100% bodyweight for
10 reps
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2. Dumbbell ATG Split Squat on flat ground with heel lifted and 50%
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bodyweight(25% per hand)
3. KOT Squat knees to floor (with 2″ padding for safety) x 10 reps
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I believe these are the 3 most essential Standards for your Hip
Extension/Posterior Chain (hamstrings + glutes + lower back):
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1. Full-Range Nordic x 10 reps
2. Jefferson Curl 25% bodyweight (12.5% per hand) x 10 reps (with wrists
below toes!)
3. Single-Leg Back Extension 50% bodyweight (25% per hand) x 10 reps
And I believe these are each the 3 most essential Standards for the front
of the Shoulders:
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1. Cross-Bench Pullover 25% bodyweight x 10 reps (with hips and elbows
below shoulders)
2. DB Shoulder Press 50% bodyweight (25% per hand) x 10 reps (w/ one
head of DB on either side of shoulder)
3. Full-Range Dip x 10 reps
…and for the back of the Shoulders:
1. External Rotation 10% bodyweight x 10 reps
2. Full-Range Chin Up x 10 reps
3. Full-Range Row x 10 reps
Hip-Flexors are also necessary, but are the most equipment-dependent,
so you have 3 options counted as 1 Standard: click here to see all 3.
Option A Standard: being able to hold yourself off the ground in an L-Sit
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(Click here for more details and regression tips.)
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Option B Standard: Stall Bars Toes to Bar x 10
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Option C Standard: Low-Cable Pull-in 50% bodyweight x 20
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Last but not least, I do believe the QL (Quadratus Lumborum) Raise is
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also necessary:
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Standard: 25% bodyweight x 10 reps (Click here to see how to perform
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without a back extension.)
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Here’s exactly what the schedule looks like:
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{Note: Reverse Deadmill/Sled (aka ROKP as in Reverse Out Knee Pain )
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is my suggested warm-up for each session, performing 1-3 sets of 2
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minutes on/off, resulting in the world’s fastest and most money-in-the-
bank warm-up for world-class knee bulletproofing and athleticism! Click
here to watch a 1 minute 12 second video showing my current Top 6
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favorite methods for this. There is no Standard for this since sleds,
surfaces, etc., will vary in difficulty. Lighter but faster, or heavier and
slower, can both burn equally – what matters most is INTENT, always
trying to gradually build up to the maximum pain-free bloodflow you can
create!}
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Monday:
1. Patrick Step Up 5 x 10
2A. KOT Calf Raise 3 x 10
2B. Wall Tibialis 3 x 20
2C. Single-Leg Back Extension 3 x 10
3A. Cross-Bench Pullover 3 x 10
3B. External Rotation 3 x 10
Wednesday:
1. ATG Split Squat 5 x 10
2A. Jefferson Curl 3 x 10
2B. Hip Flexors 3 sets (choose one of the options in the video: L-Sit =
tap-out, Stall Bars = 10 reps, Cable = 20 reps)
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2C. QL Extension 3 x 10
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3A. Full-Range Chin Up 3 x 10 (rest, repeat until you get to 10, if you can’t
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do 10 straight, or regress to eccentrics.)
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3B. Full-Range Shoulder Press 3 x 10
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Friday:
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1. KOT Squat 5 x 10
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2A. Full-Range Nordic 3 x 10
2B. Standing Calf Raise 3 x 10
2C. Dumbbell Tibialis 3 x 20
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3A. Full-Range Row 3 x 10
3B. Full-Range Dip 3 x 10
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This is a target-based program that would be used until all Standards are
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achieved, backing off and just maintaining a Standard once it is hit,
perhaps with even more attention to impeccable form, but not with
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increased load. The goal is to get your body balanced with all the above
qualities, then graduate onto Knee Ability Pro, which is quite different,
with 12 consecutive weeks of never repeating the same exact workout!
48 hours recovery has proven time and time again to create the best
results with these movements, hence a Monday-Wednesday-Friday
schedule, ideally. So: what to do on off-days? I have 4 Levels of activity
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for off-days, and you don’t have to plan it out ahead of time. I think a
mixture of the following works best…
Option 1 is REST. This is totally acceptable.
Option 2 is STRETCH. Click here for the 6 stretches I advise most while
on this program.
Option 3 is to keep pumping blood to the knees with extra ROKP
(Reverse Out Knee Pain). The video for this is linked above since this is
my favorite warm-up for the Standards sessions themselves, but I also
suggest watching this 2 minute 12 second video which goes into deeper
detail about why ROKP can be done more frequently than the Standards
exercises themselves: click here to study it!
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If you choose to Stretch and ROKP, I suggest ROKP first to get warm,
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then Stretch after to relax.
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And Option 4 is to work on ATHLETIC qualities, but at the level you can
do with no pain, and in ways that actually make you MORE bulletproof.
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These are my current evidence-based solutions for Jumping, Running,
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and Lateral Motion. I believe anyone can become world-class at these
qualities with proper strength training plus these solutions:
–Click here to learn my Jumper’s Knee Ability formula
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–Click here to learn my Runner’s Knee Ability formula
–And click here to learn my Lateral Knee Ability formula
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If you choose an athletic option, I suggest using only one per session.
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If you choose to Stretch and ROKP and work on an Athletic Ability, I
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suggest starting with an Athletic Ability, then ROKP, then Stretch.
This program is simple, but all great successes are built on incredible
attention to the FUNDAMENTALS, and it should not be underestimated
how much transformation can be obtained from the STANDARDS alone!
Yours in Bulletproofing,
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Ben
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