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Mjolnir Dad Strength

Mjolnir Strength & Conditioning

General Fitness, Powerlifting, Functional Fitness, Functional Training, First Responders, Law Enforcement

Coach

Jordan Jacobs

You're busy. You're tired. After a long day of working for your family, the last thing you want to do is work out.

I get it. As a Dad of twin boys on the Autism spectrum who also works 50+ hrs/week, I know the struggle.

But here's the thing, Dad: your kids NEED you strong. They NEED you to provide a good example of fitness, discipline, and perseverance.

Mjolnir Dad Strength is all about setting the table for success: it's a simple, time efficient program that will generate results so you can go put the work in and then handle bed time.

It's all about maximal results in minimal time. There are three blocks of three exercises that cover all the bases and keep you moving so you're not wasting time standing around. You'll be stronger, more durable, and look better for your significant other.

$39

Get Mjolnir Dad Strength

I've Been There

As a father who also works full-time, I know the struggle. That's why I designed Mjolnir Dad Strength to be simple (not easy!) and time efficient. You'll punch in, put in the work, and clock out so you can go spend time with your kids.

Be as Strong as Your Kids Think You Are

Every Dad wants to be their kids' Superhero. This program is built around improving total body strength. There's a focus on Squat/Bench/Deadlift but also enough varied accessory work to make sure you're all-around strong. Bags of mulch will fear you!

Be the Most Jacked Dad at the BBQ

Don't worry Dads! There's plenty of upper body strength and hypertrophy work (hello curls!) to make sure you're filling out your t-shirt.

Get In. Get Out.

As a busy Dad, you don't have time to stand around. This program is built around three 3-exercise "blocks" that ensure that every minute in the gym is fully maximized.

Features

Access to your coaches

I know how quickly things can go sideways when parenting. You can always message me and I'll help you solve the problem.

Programming 3 days per week

You're a Dad, not an Olympian (and that's OK!). You have limited time to train, so this program only asks for 3 days/week.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

You'll have lifetime access to Mjolnir Dad Strength. And if you ever want more, there are always more programs available from Mjolnir!

Equipment

Required

Barbell // Plates // Dumbbells // Adjustable Bench // Bands

Recommended

Conventional Gym

Sample Week

Week 1 of 8-week program

Sunday

Week 1 Day 1

Back Squat

3 x 8 @ 7, 8, 8

DB Bicep Curls

3 x 15 @ 7, 7, 8

Lying Close Grip Barbell Tricep Extension Behind the Head

3 x 15 @ 7, 7, 8

Clean Grip RDL

3 x 12 @ 7, 7, 8

Half-Kneeling Single Arm Band Pull-Down

3 x 12 @ 7, 7, 8

Walking Plank

3 x 12

Seated DB Press

3 x 12 @ 7, 7, 8

Pull-Up

3 x 6

Band Face Pull

3 x 20

Tuesday

Week 1 Day 3

Barbell Bench Press

3 x 8 @ 7, 8, 8

Dumbbell (DB) Row

3 x 8 @ 7, 8, 8

Band Pull-Apart

3 x 20

Heels Elevated Goblet Squat

3 x 12 @ 7, 7, 8

Rear Delt Flyes

3 x 15 @ 7, 7, 8

Paloff Press

3 x 12

Barbell Hip Thrust

3 x 12 @ 7, 7, 8

Body Saw

3 x 20

Suitcase Carry

3 x 12

Thursday

Week 1 Day 5

Barbell Deadlift

3 x 8 @ 7, 8, 8

Barbell Bicep Curl

3 x 15 @ 7, 7, 8

Banded Tricep Pushdown

3 x 15 @ 7, 7, 8

Front Foot Elevated Split Squat

3 x 12 @ 7, 7, 8

Half-Kneeling DB Shoulder Press

3 x 12 @ 7, 7, 8

4-Way Dead Bug

3 x 10

Incline DB Bench Press

3 x 12 @ 7, 7, 8

Inverted Row

3 x 8

Hollow Hold

3 x 0:20

Coach

More from Mjolnir Strength & Conditioning

Jordan Jacobs

Coach Jacobs has a BS in Exercise Science, an MS in Exercise Physiology, is CSCS and USAW Level 2 certified, has 18 years of experience as a Strength & Conditioning Coach and more than 20 years "under the bar". He's worked with literally thousands of athletes and has helped them win championships at the conference, NCAA Regional, and NCAA National level. His best buddies are 6 years old.

Your Kids are Watching

As Dads, our kids are constantly observing our actions. Show them the importance of fitness, discipline and accountability. Make sure they're right when they say to their friends "My Dad is stronger than your Dad!"

Get Mjolnir Dad Strength