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THE NUMBERS
The Journey to Standards and World Class
With Male AND FEMALE Numbers!
These are on the app as 4 new programs!
  • Female Standards
  • Male Standards
  • Female World Class
  • Male World Class

Why The New Programs?

For the last 6 years I have been obsessed with trying to turn human bulletproofing and anti-gravity into an exact science with mathematical prediction.

These new programs are my latest developments towards this goal, thanks to:
  • Giving you EXACT WEIGHTS, rather than percentages.
  • Giving you goals for male OR FEMALE, rather than only male.
Having female Numbers is an obvious must, and now that I've trained hundreds of females over the last 2 years, I am able to deliver their first official Standards and World Class Numbers!

The reasoning behind switching from percentage-based to exact weights is twofold:
1) Percentages hamper your actual workout. You should be able to focus more on training, and less on calculation.
2) It is a fact of life and sports that a smaller person will have to be pound-for-pound stronger to compete with a larger person, so these exact numbers are actually truer tests than percentage-based ones which do not take human size variability into account.

Thus, this is my FAIREST set of Numbers yet, and in my opinion the world's most precise training system, where bulletproofing and anti-gravity are no longer mysteries. With the ATG system, these are measurable and predictable qualities, with trainable and SCALABLE solutions so all can benefit!


What is a Standard and What is a World-Class Number?

I and many others can easily demonstrate all Standards without struggle, but I have NEVER (yet - it will happen eventually) seen someone achieve all 20 World-Class Numbers - just as the world's best decathletes would come up short if they competed in any one of their 10 events against the best in the world at each event individually.

I believe any athlete can and should have all the Standards down, and I believe this puts you in the upper 1% of human bulletproofing. Then from that point you can decide which Numbers to try to work towards World-Class, based on your unique goals, and after each movement below I will share my observations on which qualities it relates to.

Think:
Standard = upper 1% of bulletproofing for that area, meaning if you tested 100 humans, approximately 1 would be able to perform the Standard per its form qualifications.
World-Class = more like 1 in 1000 in terms of bulletproofing for that area, and giving yourself a shot at a World-Record in terms of performance! (In some areas, this is actually closer to 1 in 1 million in terms of how many people could actually perform it!)


THE LIST: here are the up-to-date fruits of my life's labor - both in using Numbers and innovating precise movements for 20 distinct areas of ability:

These are the exercises (with video tutorials hyperlinked for each), their respective Numbers, and the physical qualities they relate to. This week I will do the podcast on these Numbers, to give you further details and examples...


Section 1: 2 Zones of Ankle Ability (study this for the subtleties of early ankle sprain rehab)

1. Ankle Flexion: Tibialis Raise - Deceleration, One-Foot Jumping, Shin Splints Prevention, Jumper's Knee Bulletproofing, Ankle Bulletproofing
Standard: Female: 7.5kg/16.5lb x 20, Male: 10kg/22lb x 20
World-Class: Female: 10kg/22lb x 20, Male: 15kg/33lb x 20


2. Ankle Extension: Calf Raise - two versions
Single-Leg Standing Calf Raise - All Running-Start Jumping (One-Foot and Two-Foot), Top-End Speed, Reduction of Undue Knee Stress, Hamstring Bulletproofing
Standard: Female: 12.5kg/33lb x 10, Male: 20kg/44lb x 10
World-Class: Female: 20kg/44lb x 10, Male: 30kg/66lb x 10
KOT Calf Raise - All Jumping With Running Start, Sprint Start-Speed, Shin Bulletproofing, Achilles Bulletproofing, Ankle Bulletproofing (this article goes into the why behind this version of calf raise)
Standard: Female: 12.5kg/33lb x 10, Male: 20kg/44lb x 10
World-Class: Female: 20kg/44lb x 10, Male: 30kg/66lb x 10



Section 2: 4 Zones of Direct Knee Ability (study this for all my knee knowledge in one spot)

1. Top-Range: Reverse Step Up: there are 3 variations with the same Numbers, but at respective heights and with respective benefits:
Patrick version: 6 inches - All Jumping (Both From Standstill and With Running-Start), Sprint Start + Top-Speed, Deceleration, Knee Bulletproofing, Ankle Bulletproofing, Achilles Bulletproofing
Standard: Female: 50kg/132lb x 15, Male: 80kg/176lb x 15
World-Class: Female: 80kg/176lb x 10, Male: 120kg/264lb x 10
Poliquin version: 3 inches - Targeted VMO Improvement, Jumping With Running Start, Top-End Speed, Knee Bulletproofing
Standard: Female: 50kg/132lb x 15, Male: 80kg/176lb x 15
World-Class: Female: 80kg/176 x 10, Male: 120kg/264lb x 10
Petersen version: 6 inches - Bringing Lower Leg Up to Par With VMO, Jumping With Running Start, Top-End Speed, Knee Bulletproofing For Freaky Situations Beyond The Norm, Achilles Bulletproofing, Foot Bulletproofing
Standard: Female: 25kg/55lb x 15, Male: 40kg/88lb x 15
World-Class: Female: 50g/110lb x 10, Male: 80kg/176lb x 10
And there is one more member of this family: Rhythm Squats - ELASTICITY, Knee Bulletproofing
Standard: Female: 40kg/132lb x 50, Male: 80kg/176lb x 50
World-Class: Female: 80kg/198lb x 50, Male: 120kg/264lb x 50


2. Bottom-Range: ATG Split Squats: best taught in 3 videos: Getting To Flat Ground > Achieving Standard > Achieving World Class - All Jumping, Sprint Start-Speed and Acceleration, Knee Bulletproofing, Groin/Hip Bulletproofing, Lower Back Bulletproofing, Ankle Bulletproofing
Standard: Female: 25kg/55lb (12.5kg/27.5lb per dumbbell) x 5 with a 3-sec pause at the bottom of each rep, Male: 40kg/88lb (20kg/44lb per dumbbell) x 5 with a 3-sec pause at the bottom of each rep
World-Class: Female: 50kg/110lb (BB Front) x 5 with a 2-sec pause at the bottom of each rep, Male: 80kg/176lb (BB Front) x 5 with a 2-sec pause at the bottom of each rep


3. Outer-Range: KOT Squats - Leg Drive For Speed/Jumping of All Types, FREAKY Knee Bulletproofing, FOOT Bulletproofing
Standard: Knee-Assisted: Female: to 6-inch pad x 10, Male: to 2-inch pad x 10
World-Class: Female: Knees to Floor to 2-inch pad x 5, Male: UNASSISTED Deficit x 5


4. Knee FlexionATG-style Nordic - Acceleration, One-Foot Jumping, Kicking Power, Knee Bulletproofing, Hamstring Bulletproofing
Standard: Female: being able to do a flat rep, Male: being able to do 5 flat reps
World-Class: Female: being able to do 5 flat reps, Male: being able to do a flat rep with ONE LEG



Section 3: 6 Zones of Hip and Spine Ability (study this for full theory on hip/spine bulletproofing)

1. Hip Flexion (Range): Jefferson Curl - Sprint-Start Speed, Grappling Strength, Spine Bulletproofing, Hamstring Bulletproofing, Secondary Knee Bulletproofing
Standard: Female: 15kg/33lb x 5 w/ 5-sec pause at bottom of each rep (light barbell loading or 7.5kg/16.5lb per dumbbell), Male: 20kg/44lb x 5 w/ 5-sec pause at bottom of each rep (light barbell loading or 10kg/22lb per dumbbell)
World-Class: Female: 30kg/66lb x 5 w/ 3-sec pause at bottom of each rep (barbell loading or 15kg/33lb per dumbbell), Male: 40kg/88lb x 5 w/ 3-sec pause at bottom of each rep (barbell loading or 20kg/44lb per dumbbell)

2. Hip Flexion (Strength): Hip-Flexors: 3 options (but only counted as 1 of the targets) based on equipment access - Top-End Speed, Secondary Knee Bulletproofing, Hip-Flexor/Groin Bulletproofing, Lower Back Bulletproofing
Stall Bars: Standard: Female: being able to get toes to bar, Male: being able to get toes to bar 10 times
Stall Bars: World-Class: Female: being able to get toes to bar 10 times, Male: being able to get toes to bar 10 times with straight legs
Low-Cable Pull-In: Standard: Female: 25kg/55lb x 20, Male: 40kg/88lb x 20
Low-Cable Pull-In World-Class: Female: 40kg/88lb x 20, Male: 60kg/132lb x 20
L-Sit (better video for this one): Standard: Female: being able to get off the ground fully, Male: staying off the ground for 15 seconds
L-Sit: World-Class: Female: staying off the ground for 15 seconds, Male: staying off the ground for 30 seconds


3. Hip Extension (Bottom-Range): ATG-style Seated Goodmorning - Sprint-Start Speed, Standing Vertical Jump, Lateral Power, Lower Back Bulletproofing, Groin/Adductor Bulletproofing, Glute Bulletproofing
Standard: Female: 30kg/66lb x 10, Male: 40kg/88lb x 10
World-Class: Female: 50kg/110lb x 5, Male: 80kg/176lb x 5


4. Hip Extension (Mid-Range): ATG-style Romanian Deadlift - Acceleration, Single-Leg Jumping, Hamstring Bulletproofing
Standard: Female: 50kg/132lb x 15, Male: 80kg/176lb x 15
World-Class: Female: 80kg/198lb x 10, Male: 120kg/264lb x 10


5. Hip Extension (Top-Range): Single-Leg Back Extension - Top-End Speed, One-Foot Jumping, Lower Back Bulletproofing, Hamstring Bulletproofing, Secondary Knee Bulletproofing
Standard: Female: 20kg/44lb (10kg per hand) x 5 w/ 5-sec hold at top of each rep, Male: 30kg/66lb (15kg per hand) x 5 w/ 5-sec hold at top of each rep
World-Class: Female: 40kg/88lb (20kg per hand) x 5 w/ 3-sec hold at top of each rep, Male: 60kg/132lb (30kg per hand) x 5 w/ 3-sec hold at top of each rep


6. Lateral Range: Quadratus Lumborum Extension - Throwing Speed, One Foot Jumping, Lower Back Bulletproofing
Standard: Female: 12.5kg/27.5lb x 10, Male: 20kg/44lb x 10
World-Class: Female: 20kg x 10, Male: 30kg x 10



Section 4: 8 Zones of Upper Body Ability (this Back Ability article also goes into detail on the first 5 of these)

1. Rotator Cuff: External Rotation - Close-Contact Self-Defense, Throwing Speed, Shoulder Bulletproofing
Standard: Female: 5kg/11lb x 15, Male: 7.5kg/16.5lb x 15
World-Class: Female: 7.5kg/16.5lb x 8, Male: 10kg/22lb x 8


2. Scapular Retractors: Powell Raise - Top-End Speed, Close-Contact Self-Defense, Throwing Speed, Shoulder Bulletproofing, Upper Spine Bulletproofing
Standard: Female: 5kg/11lb x 6 with a 6-second lowering on each rep, Male: 7.5kg/16.5lb x 6 with a 6-second lowering on each rep
World-Class: Female: 7.5kg/16.5lb x 3 with a 6-second lowering on each rep, Male: 10kg/22lb x 3 with a 6-second lowering on each rep


3. Thoracic (Range): Cross-Bench Pullover - All Jumping, Throwing Speed, Shoulder Bulletproofing, Upper Spine Bulletproofing, Long-Term Neck Bulletproofing
Standard: Female: 12.5kg/27.5lb x 10, Male: 20kg/44lb x 10
World-Class: Female: 20kg/44lb x 5, Male: 30kg/77lb x 5


4. Thoracic (Strength): Trap-3 Raise - All Jumping, Grappling, Throwing Speed, Shoulder Bulletproofing, Upper Spine Bulletproofing, Long-Term Neck Bulletproofing
Standard: Female: 5kg/11lb x 5 with a 5-sec hold at the top of each rep, Male: 7.5kg/16.5lb x 5 with a 5-sec hold at the top of each rep
World-Class: Female: 7.5kg/16.5lb x 5 with a 3-sec hold at the top of each rep, Male: 10kg/22lb x 5 with a 3-sec hold at the top of each rep


5. Overhead (Press): ATG Shoulder Press (DB to Standard, BB to World-Class) - All Jumping, Throwing Speed, Shoulder Bulletproofing, Upper Spine Bulletproofing
Standard: Female: 25kg/55lb (12.5kg/27.5lb per hand) x 10, Male: 40kg/88lb x 10 (20kg/44lb per hand)
World-Class: Female: 40kg/88lb x 5 (BB Behind Neck), Male: 60kg/132lb x 5 (BB Behind Neck)


6. Overhead (Pull): ATG-style Chin - Sprint-Start Speed, Throwing Speed, Grappling, Life Preservation Near & Around Cliffs: just seeing if you're still paying attention ;)
Standard: Female: being able to do a full rep, Male: being able to do 10 full reps
World-Class: Female: being able to do 10 full reps, Male: being able to do 5 full reps with 40kg hanging from your waist!


7. Shoulder Range (Press): ATG-style Dip - To-End Speed, Grappling, Shoulder Bulletproofing
Standard: Female: being able to do 10 ATG-style push-ups, Male: being able to do 10 full dips
World-Class: Female: being able to do 10 ATG-style Dips, Male: being able to do 5 ATG-style Dips with 40kg hanging from your waist!

8. Shoulder Range (Pull): Row (DB to Standard, BW to World-Class) - Top-End Speed, Shoulder Bulletproofing, Upper Spine Bulletproofing
Standard: Female: 25kg/55lb (12.5kg/27.5lb per hand) x 5 reps with a 5-sec pause at the top of each rep, Male: 40kg/88lb (20kg/44lb per hand) x 5 reps with a 5-sec pause at the top of each rep
World-Class: Female: lowest setting with feet on floor x 10 reps with a 2-sec pause at the top of each rep, Male: feet elevated to body parallel x 10 reps with a 2-sec pause at the top of each rep



How to Prioritize Your Goals

Most exercises are done for 5 sets, starting light and gradually working to your best effort. This provides a minimum effective dose to produce change.

So prioritizing is as simple as: performing 1-4 MORE sets once you reach your best, for a total of 2-5 sets at top weight, rather than just 1.

And for areas you are amazing at, and just looking to maintain, you can: a) just maintain the 1 top set, b) skip it altogether, or c) perform it every other time, just to be sure you're maintaining it easily. With this thorough full-body approach, you may be surprised to see your strength in these areas maintain easily with little to no training, if not get even stronger!


The End

Now you have the world's first fully predictable system of human bulletproofing and anti-gravity, and you can request any of the 4 versions through Messages in the app!


Yours in TRANSFORMATION,
Ben

PS. When you reach any Standard or World-Class Number with perfect-form approval, tag me in your story and I'll do my best to re-post all your achievements - people deserve to know there is a better route of strength training!
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