Balanced Ability Training System
Train opposing directions, build ground-up, and strengthen full mobility
- Difficulty
- Moderate
- Time to result
- ~ongoing to results
- Steps
- 5
- Confidence
- 99%
Ben reduces his training philosophy to three organizing principles. First, move against resistance both forward and backward, using tools such as a sled or resisted treadmill to create circulation, conditioning, and leg work. Second, train from the ground up: address the lower legs before the upper legs because many people have developed the body above them more than their feet and shins. Third, pair strength with mobility by getting strong in the positions and ranges the body needs to use. These principles act as a filter rather than a long exercise menu. Exercises earn their place when they restore balance across direction, body region, or range. Ben then extends the same logic into a compact upper-body finish.
Origin
Ben Patrick says the system grew from Charles Poliquin's emphasis on strength across range of motion, Bob Gajda's shin work, sled training, and years of self-experimentation after knee problems.
Core principles
- 01Pair forward and backward resisted movement
- 02Train lower-leg capacity before upper-leg capacity
- 03Build strength throughout the ranges you want to use
- 04Seek balanced ability rather than isolated peak numbers
How to run it
- 1
Pair resisted directions
Begin with a compact block of forward and backward resisted movement. Use a sled or resisted treadmill at a controllable effort.
Pro tip Alternating directions can combine circulation, conditioning, and leg preparation.
Watch out Do not assume a high load is necessary for a useful session.
- 2
Start at the lower legs
Train the muscles at the front and back of the shins before progressing upward. Use simple calf and tibialis work if equipment is limited.
Pro tip A wall-supported tibialis raise requires no equipment.
Watch out Do not skip a neglected region merely because larger muscles feel more productive.
- 3
Move into upper-leg patterns
Train knee and hip patterns after the lower-leg work. Scale range, assistance, and load to remain pain-free.
Pro tip Use split squats, squats, and posterior-chain work as complementary patterns.
Watch out Do not force identical levels across people.
- 4
Strengthen usable mobility
Choose ranges you want to retain and build strength under control within them. Treat strength and flexibility as linked qualities.
Pro tip Pause in end ranges to verify that you own them instead of bouncing through them.
Watch out Passive range without control is not the target.
- 5
Complete the body economically
Carry the same balance into upper-body pulling and pushing with a small number of hard, sustainable sets. Finish without expanding the session into a long exercise catalogue.
Pro tip Ben uses one weekly burnout set each of ring rows and pull-ups for his own goals.
Watch out His personal dose is an example, not a universal prescription.
In the wild
Ben uses forward and backward resisted treadmill work, then lower-leg and upper-leg movements that build strength through mobility, and flows the logic into the upper body. He trains twice a week and tries to play basketball once a week.
→ The compact system supports his stated goal of playing basketball while raising toddlers and running a business.
Common mistakes
Training only the visible muscles
Ignoring the feet, shins, and lower legs can preserve an imbalance beneath a stronger upper body and upper legs.
Separating strength from mobility
Ben's target is to feel strong in flexible positions, not to accumulate passive flexibility that is disconnected from training.
Adding exercises without a purpose
The three principles are intended to filter the program down to balanced inputs rather than justify more volume.
Is it for you?
Best for
It is best for people seeking durable, time-efficient general athletic ability rather than specialization in one lift.
Not ideal for
It is not ideal as a complete sport-specific plan for an elite athlete with highly specialized competitive demands.
From the transcript
“it's just three total principles as far as I can see which is the forward and backward resisted movement and then the training from the…”
“and then the third one being the the strength through my mobility”
“So all of it together just means my whole philosophy is just to have balanced ability in the body”
From the episode
#835: Ben Patrick (KneesOverToesGuy) — 20-Minute Workouts That Produce Wild Results, From Chronic Knee Pain to Dunking Basketballs, Lessons from Charles Poliquin, Bulletproofing the Lower Body, and More
Ben Patrick