Alexzander Jones
# THE CAPABLE FATHER PROJECT
**8 Weeks to a Stronger, More Athletic, More Capable You.**
**Fatherhood changes your priorities. It shouldn't mean sacrificing your health, strength, or athleticism.**
Before becoming a dad, finding time to train was easy. Then life changed. Between work, raising kids, being a husband, and managing everyday responsibilities, suddenly the time you once had for yourself disappears.
I built **The Capable Father Project** because I've experienced that firsthand.
As a father of twin boys, I understand how difficult it can be to balance everything while still making your physical and mental health a priority.
But I believe our children deserve to see us strong, disciplined, resilient, and capable. Not just today, but for decades to come.
**This isn't about getting back to who you were before becoming a father. It's about becoming the man and father you're capable of being.**
## WHAT IS THE CAPABLE FATHER PROJECT?
An 8-week strength, athleticism, and longevity program designed specifically for busy dads who want to take control of their fitness without spending hours in the gym.
Built around the principles of human performance, this program focuses on developing real-world physical capability through intentional, efficient training.
**What we'll develop:**
- **Strength:** Build a stronger, more resilient body through progressive resistance training.
- **Athleticism:** Improve power, speed, coordination, and the ability to move confidently.
- **Conditioning:** Develop the endurance to keep up with your kids and handle demanding days.
- **Mobility:** Improve movement quality, stability, and functional range of motion.
- **Longevity:** Establish sustainable training habits that support physical capability as you age.
## HOW THE PROGRAM WORKS
**8 Weeks | 4 Days Per Week | 30–45 Minutes Per Session**
Each week includes:
- 3 strength-focused training sessions
- 1 athleticism and conditioning session
- Optional active recovery and mobility
- Exercise demonstrations and training guidance
- Progressive training that builds throughout the program
- Initial and final performance assessments
Training is structured to maximize results while respecting the demands of fatherhood, work, and family life.
Whether you're rebuilding your fitness or looking to take your performance to another level, exercise variations allow you to train at an appropriate ability level.
## MORE THAN JUST FITNESS
I don't want to simply be strong in the gym.
I want to be able to sprint with my kids, carry them when they're tired, coach their sports, explore the outdoors, and remain physically capable as they grow older.
I want my children to understand that life is difficult, responsibilities are real, and taking care of yourself requires discipline.
And I want them to see those lessons through my actions.
**Being a capable father isn't about being perfect. It's about consistently showing up, leading by example, and refusing to let life's demands become an excuse to stop improving.**
## THE MISSION
Build strong fathers. Develop capable men. Create healthier families.
Your children are growing up.
**Make sure you're capable of keeping up.**
**THE CAPABLE FATHER PROJECT**
*Built for fatherhood. Trained for life.*
1 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
1 x 1
B
Standing Broad Jump
3 x 3 @ MAX
C1
Goblet Squat
3 x 8 @ 10
C2
Romanian Deadlift with DB
3 x 10 @ 12
D
DB Reverse Lunge
3 x 8 @ 10
E
Suitcase Carry
3 x 30
A
My Dynamic Warmup
B1
DB Bench Press
3 x 8 @ 10
B2
1-Arm DB Row
3 x 10 @ 12
C1
Standing DB Press
3 x 8 @ 10
C2
Pull-Up
3 x 8
D
Conditioning Options
8 x 30 @ 10
A
My Dynamic Warmup
B
10 Yard Sprint
5 x 10
C
Lateral Shuffle To Stick
4 x 10
D1
DB Front Squat
3 x 12 @ 15
D2
Push-Up
3 x 15 @ 20
D3
DB Farmer's Walk
4 x 30
A
My Dynamic Warmup
B
Trap Bar Deadlift
3 x 6 @ 8
C
Incline DB Bench Press
3 x 10 @ 12
D
Seated Cable Row
3 x 10 @ 12
E
DB Step Up
3 x 8 @ 12
F
Sled Push
1 x 6:00
Circuit
A
THE WORKOUT 30-MINUTE AMRAP Complete the following exercises in order: 1. PULL-UPS — 5 REPS 2. FARMER'S CARRY — 40 YARDS 3. ALTERNATING REVERSE LUNGES — 20 TOTAL REPS (10 PER LEG) 4. BURPEES — 10 REPS Repeat the circuit continuously for 30 minutes. Record your total completed rounds plus any additional repetitions or distance completed when time expires. There are no scheduled rest periods. Take brief breaks when necessary to maintain safe movement mechanics. COACH'S INSTRUCTIONS 1. PULL-UPS — 5 REPS Begin hanging from a pull-up bar with your hands approximately shoulder-width apart. Brace your trunk and initiate the movement by pulling your elbows toward your sides. Pull until your chin clears the bar, then lower under control until your arms are extended. Avoid excessive swinging, kipping, or using momentum. Why We're Doing It: Pull-ups develop upper-body pulling strength, grip endurance, and the ability to move your own body weight. Select a variation that allows you to maintain quality repetitions throughout the workout. Modification: Assisted Pull-Ups or Lat Pulldowns. 2. FARMER'S CARRY — 40 YARDS Hold a dumbbell or kettlebell in each hand. Stand tall, brace your trunk, and walk at a controlled pace. Keep your shoulders level and avoid allowing the weights to swing. Choose a load that challenges your grip but allows you to complete the distance without losing posture. Why We're Doing It: Farmer's carries develop grip strength, trunk stability, and the ability to move efficiently while carrying external loads. This is practical strength that translates directly into everyday responsibilities. Modification: Reduce the load or distance to 20 yards. 3. ALTERNATING REVERSE LUNGES — 20 TOTAL REPS Begin standing tall with your feet approximately hip-width apart. Step backward into a controlled lunge. Lower your body while maintaining balance and an upright torso. Drive through your front foot to return to standing. Alternate legs until you complete 10 repetitions per leg. Use bodyweight for Week 1 unless you can comfortably maintain technique with light dumbbells. Why We're Doing It: Reverse lunges develop single-leg muscular endurance, balance, and coordination. They challenge the lower body while reinforcing movement control under fatigue. Modification: Supported Reverse Lunges or Reduced Range of Motion. 4. BURPEES — 10 REPS Begin standing tall. Lower into a squat and place your hands on the floor. Step or jump your feet backward into a plank position. Maintain trunk control without allowing your hips to collapse. Step or jump your feet forward and return to standing. A small vertical jump is optional. A push-up is not required. Why We're Doing It: Burpees combine repeated transitions between standing and the ground with upper-body support and cardiovascular demand. They challenge whole-body coordination and the ability to continue moving when breathing becomes elevated. Modification: Step-Back Burpees Without a Jump. PACING STRATEGY Minutes 0–10: Establish Your Pace Start conservatively. You should feel like you could maintain your pace for the full 30 minutes. Minutes 10–20: Stay Consistent Focus on breathing, smooth transitions, and maintaining proper movement mechanics. Minutes 20–30: Finish Strong Continue at a sustainable effort. If you're maintaining quality and have energy remaining, gradually increase your pace during the final few minutes. Do not sacrifice technique to finish another round. SCALING OPTIONS Beginner 3 Assisted Pull-Ups 20-Yard Farmer's Carry 12 Alternating Reverse Lunges 6 Step-Back Burpees Intermediate 5 Pull-Ups 40-Yard Farmer's Carry 20 Alternating Reverse Lunges 10 Burpees Advanced Use the prescribed repetitions with a challenging but sustainable farmer's carry load. Focus on completing more quality work rather than adding unnecessary repetitions. PROGRESSION & ACCOUNTABILITY This workout serves as your initial work capacity benchmark. Record: Total Rounds Completed Additional Repetitions or Carry Distance Farmer's Carry Weight Pull-Up Variation Burpee Variation Overall Session Difficulty (1–10) When we repeat this workout later in the program, we'll compare results using the same movement standards and weights. The goal is to improve the amount of quality work you can complete within 30 minutes. FINAL COACH'S MESSAGE Being capable isn't just about how much weight you can lift. It's about how well you can move your body, carry weight, and continue performing when fatigue begins to build. Fatherhood requires strength, endurance, and the ability to keep showing up even when you're tired. Today we're challenging all three. Thirty minutes. Four movements. One objective. Keep moving. Maintain quality. Finish the work. BUILD STRENGTH. DEVELOP CAPACITY. STAY CAPABLE.
