Author's Journey and Insights on Basketball

A picture book containing fitness advice and coaching techniques, created by the author.

A basketball player whose rookie card inspired the author's passion for fitness.

The author's early experience of saving money from odd jobs to buy a Michael Jordan rookie card.

A motivational video featuring Michael Jordan and an F-16 fighter jet. It was the author's early exposure to fitness-related content.

The author's daily routine involved mimicking Michael Jordan's dunks on a toy hoop.

The goal is to achieve mastery in fitness and sharing it with others.

The author wants to empower people to share his fitness knowledge to help others.

The author's belief in the need for fitness solutions across the world.

The point in time when the author realized his dream of being a basketball player had not come true.

This refers to the limitation placed on knee movement, often emphasized in traditional training.

A common approach to managing chronic knee pain. It often involves procedures like surgery to repair or replace damaged parts of the knee.

An alternative approach that focuses on strengthening the muscles that support the knee, allowing for a greater range of motion without increasing pain.

A state of intense pain and discomfort in the knees, often limiting movement and impacting daily life.

The author's personal experience with chronic knee pain, ultimately leading him to question traditional methods and seek a new approach.

The period of uncertainty and doubt following the realization that his dream was not achievable.

The author's determination to find a solution to his knee pain and improve his athletic abilities, despite setbacks and traditional approaches.

The ability of your ankles to handle the weight and stress placed on them, which is crucial for knee health.

The position where your knees are bent beyond your toes, which can put stress on your knees.

The ability of your ankles to handle the load of your knees.

The process of gradually increasing the angle of knee flexion over time.

The principle that strengthening one specific angle of movement also strengthens the angles around it.

The smallest amount of knee bend that is still beneficial to strengthening.

The process of focusing on ankle and lower leg strength as a foundation for knee health.

The concept that improving ankle and lower leg strength can have positive effects beyond just the knee.

A squat variation where your knees extend beyond your toes, improving lower body strength and range of motion.

A progression in building knee strength and stability, starting with basic exercises and gradually advancing to more challenging movements.

A foundational exercise for developing lower body strength, emphasizing proper form and gradual progression.

Exercises that target the lower body and improve knee stability, building a strong foundation for advanced movements.

The final and optional stage in the knee ability progression, focusing on advanced knee over toes movements.

Focusing on proper form and gradual progression to prevent injury and optimize results.

The KOT Squat is an advanced exercise, not mandatory for everyone, and it's crucial to focus on proper form and safety.

A hamstring stretch variation that involves extending one leg at a time while leaning forward with your hands elevated, increasing the stretch's intensity.

Incorporating an advanced hamstring stretch routine helps strengthen your quadriceps muscles, preventing them from being limited by tight hamstrings.

The ability to round your back safely and effectively at light loads, indicating a stronger and more resilient lower back.

The back acts as a 'shock absorber' for forces not properly handled by the ankles and knees, underscoring the importance of flexibility and strength in the lower body.

Regularly performing advanced hamstring stretches and back rounding exercises can significantly reduce the risk of lower back pain and injury.

This stretch can be effectively performed using only bodyweight, proving its accessibility and suitability for all fitness levels.

A series of repeated movements, typically focusing on a specific exercise or body part, performed with a specific number of repetitions.

Maintaining consistent breathing throughout the set of reps, crucial for optimal performance and body regulation.

A type of exercise used as a progression in a program, where the individual takes a step forward and then lowers their body weight to a squat position.

The ability of your hip muscles to stretch and allow your leg to move backward.

Muscles on the front of your hip that control leg movement and bending.

Adjusting your stance by moving your front foot further away from the back foot during an exercise, to make the movement easier.

Using external support, like a chair or a wall, to help you perform an exercise, making it less challenging.

A sequence of exercises that help improve overall strength and conditioning, often used in conjunction with specific exercises.

A gradual process of making an exercise progressively more challenging by adding steps or decreasing support.

The optimal position for a particular exercise, ensuring proper form and avoiding injury.