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blue collar Father: 12-Week Repair and rebuild

1Swing Performance Golf

Coach
Devin Karvoski

Your body pays the bill for your work. Years of lifting, kneeling, bending and grinding leave you with a stiff back, cranky shoulders and knees that complain on the stairs. Most dads just accept it. You don't have to.

Blue Collar Father is a 12-week program for working dads who want to move well, get strong and keep up with their kids. It runs on dumbbells, kettlebells, a pull-up bar, a sandbag and a ruck, so it fits a garage and a real work schedule.

Every week includes:

  • lower-body strength and loaded carries
  • an aerobic engine and core day
  • upper-body strength and pull-ups
  • a ruck or tactical conditioning session
  • a mobility flow, a recovery day, and a family session you do with your kids

Three blocks:

  • Weeks 1-4, Repair: mobility, movement quality, goblet squats, RDLs, Zone 2 running and your first rucks
  • Weeks 5-8, Rebuild: heavier front squats, split squats, pressing and pull-ups, plus run intervals
  • Weeks 9-12, Function: kettlebell swings, heavier carries, sandbag work, 400 m repeats and rucks up to 40 lb

You test in Weeks 1, 6 and 12: push-ups, pull-ups, sit-ups, plank, dead hang, farmer carry, the 1.5-mile run and a 2-mile ruck. Weeks 4 and 8 are planned deloads.

$75
Get blue collar Father: 12-Week Repair and rebuild
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Move without the aches
Every week has a mobility flow, and every session starts with corrective warm-ups for the hips, shoulders, T-spine and ankles: the areas a working body tightens up.
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Strength for real work
Squat, hinge, press, pull and carry with dumbbells, kettlebells and a sandbag. These are the patterns you use lifting, hauling and getting up off the ground.
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An engine that keeps up
Zone 2 runs, intervals, 400 m repeats and rucking build the conditioning to work all day and still have something left at home.
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Train with your kids
A family session every week: walks or rucks, backyard circuits with bear crawls and piggyback carries, and family hikes or bike rides.
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Proof you're getting better
Test in Weeks 1, 6 and 12 on push-ups, pull-ups, sit-ups, plank, dead hang, farmer carry, the 1.5-mile run and a 2-mile ruck.
Features
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Programming 7 days per week
Lower, upper, aerobic, ruck/conditioning, mobility, recovery and family sessions every week, with deloads in Weeks 4 and 8.
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbbells // Kettlebell // Pull-Up Bar // Resistance Bands // Bench // Box or Sturdy Step // Ruck or Backpack (25-40 lb)
Recommended
Sandbag // Jump Rope // Exercise Mat
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Sample Week
Week 1 of 12-week program
Sunday
W1D1 Lower Strength + Carries (TEST)

A1

Jump Rope

1 x 2:00

A2

90/90 hip switch

1 x 6

A3

Half-Kneeling Ankle Rock

1 x 8

A4

Book opener T-spine rotation

1 x 6

A5

Glute Bridge

1 x 10

A6

Banded Pull Aparts

1 x 15

A7

Air Squat

1 x 8

B

Farmers carry

2 x 20

C

Farmer Carry Distance Test

D

Goblet Squats

3 x 8

E1

Romanian Deadlift with DB

3 x 8

E2

DeadBug

2 x 6

F1

Couch Stretch (Hip Flexors)

1 x 1:00

F2

Lying Figure Four Stretch

1 x 0:45

F3

Box Breathing

1 x 2:00

Monday
W1D2 Aerobic Engine + Core (TEST)

A1

Jump Rope

1 x 2:00

A2

Alternating Leg Swing

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 3

A4

Half-Kneeling Ankle Rock

1 x 8

A5

Book opener T-spine rotation

1 x 5

A6

A-Skip

2 x 20

A7

Build Ups

3 x 60

B

1.5-Mile Run Test

C

Zone 2 Run

1 x 6:00

D1

DeadBug

2 x 6

D2

bird dogs

2 x 6

E1

Calf Stretch

1 x 0:45

E2

Couch Stretch (Hip Flexors)

1 x 0:45

E3

Box Breathing

1 x 1:00

Tuesday
W1 Wed: Rest Day

A1

Recovery Walk

1 x 20:00 @ 2

A2

Box Breathing

1 x 5:00

Wednesday
W1D3 Upper Strength + Pull-Ups (TEST)

A1

Jump Rope

1 x 2:00

A2

Cat Camel

1 x 6

A3

Quadruped T-Spine Rotation

1 x 6

A4

Band Dislocate

1 x 10

A5

Banded Pull Aparts

1 x 15

A6

Wall Slide

1 x 8

A7

Scapuler Pull Up

1 x 8

A8

Half-Kneeling Ankle Rock

1 x 6

B

2-Min Push-Up Test

C

Max Strict Pull-Up Test

D

Dead Hang Test

E

2-Min Sit-Up Test

F

Plank Max Test

G1

1-Arm DB Row

2 x 10

G2

Band Face Pull

2 x 15

H1

Doorway Pec Stretch

1 x 0:45

H2

Childs Pose

1 x 1:00

H3

Box Breathing

1 x 2:00

Thursday
W1 Fri: Mobility Flow

A1

Box Breathing

1 x 2:00

A2

Cat Camel

1 x 8

A3

Quadruped T-Spine Rotation

1 x 6

A4

Book opener T-spine rotation

1 x 6

B1

90/90 hip switch

1 x 6

B2

Hip CARs

1 x 3

B3

Couch Stretch (Hip Flexors)

1 x 0:45

B4

WORLD'S GREATEST STRETCH

1 x 4

C1

Half-Kneeling Ankle Rock

1 x 10

C2

Calf Stretch

1 x 0:45

C3

Deep Squat Hold

1 x 0:30

D1

Band Dislocate

1 x 10

D2

Wall Slide

1 x 8

D3

Shoulder CARs

1 x 3

D4

Doorway Pec Stretch

1 x 0:45

E1

Childs Pose

1 x 1:00

E2

Lying Figure Four Stretch

1 x 0:45

Friday
W1D4 Ruck (TEST)

A1

Hip CARs

1 x 3

A2

Alternating Leg Swing

1 x 10

A3

Half-Kneeling Ankle Rock

1 x 8

A4

WORLD'S GREATEST STRETCH

1 x 3

A5

Banded Pull Aparts

1 x 15

A6

Glute Bridge

1 x 10

B

2-Mile Ruck Test

C1

Calf Stretch

1 x 0:45

C2

Lying Figure Four Stretch

1 x 0:45

C3

Box Breathing

1 x 1:00

Saturday
W1D5 Family Session: Family Walk / Ruck

A

Family Walk or Ruck

1 x 30:00

Coach
More from 1Swing Performance Golf
coach-avatar Devin Karvoski

U.S. Army combat infantry veteran. TPI Level 2. NASM Corrective Exercise Specialist. Founder of 1Swing Performance Golf. I build programs that fix how people move first, then make them strong for the life they actually live.

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Strong body. Steady faith. Present father.

Twelve weeks to undo the wear your job puts on you, build strength you can use, and spend more of your training time with your family. Start where you are. Every week builds on the last.

Get blue collar Father: 12-Week Repair and rebuild
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FAQs
Who is this for?
Tradesmen, laborers, first responders, veterans, and any working dad whose job takes a toll on his body. Weeks 1-4 start conservatively, and every load can be scaled to your level.
How much time does it take?
Most strength and conditioning days run about 45-60 minutes. Mobility and recovery days are shorter, and family sessions are 30-45 minutes.
What equipment do I need?
Dumbbells, a kettlebell, a pull-up bar, bands, a bench, a box or step, and a ruck or backpack. A sandbag and jump rope are used on conditioning days. Everything fits in a garage.
What are the family sessions?
Once a week: a family walk or ruck, a backyard circuit (bear crawls, piggyback carries, shuttle sprints, squats, jump rope), or a family hike or bike ride.
Do I need to be in shape to start?
No. You start with a test week and conservative loads. Pick weights you can control, and use the deload weeks (4 and 8) to recover.

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