The Dad Bod Chronicles
General Fitness, Strength & ConditioningThis 5 day program (with an optional day 6 of cardio) is designed to train basic strength and conditioning for athletes of any age or ability. It runs for 4 weeks. The 4th week is a deload week. Athletes should expect to push themselves progressively week to week during the first 3 weeks of this program.
This program was designed by me, Mickey Kilmartin, a former College soccer player, regional level CrossFit athlete, and online coach/programmer. I have trained athletes at all levels from postpartum mothers, to semifinalist Crossfitters. I believe in a simple, tried and true approach to training that requires consistency and commitment that results in progress over time.
-Sessions are approximately 60-90 minutes each
-If you have any questions feel free to reach out via email at mrkilmartin8@gmail.com OR via instagram @thedadbodchronicles
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
5 x 5
A2
Seated Box Jump
5 x 3
B1
Front Rack Walking Lunge
3 x 8
B2
Walking RDL
3 x 8
C1
Seated single leg calf raise
3 x 15
C2
Back Extension
3 x 15
Circuit
D
5 sets with 1:00-2:00 rest between each set 5 bounding hurdle hops into 25 yard sprint *If you have no high objects just use low ones and aim for max height each hop**
E
Assault Bike
1 x 20:00
A1
Bench Press
5 x 5
A2
1-Arm DB Row
5 x 8
B1
weighted strict dip
3 x 5
B2
Weighted Strict Pullup
3 x 5
C1
Half kneeling pallof press with rotation
3 x 10
C2
Band Scap Pull Apart
3 x 15
Circuit
D
Arm Finisher: Grab a light/moderate plate that you can maintain for big sets 5 sets no rest or very short rest 10 plate hammer curls 10 plate OH tricep extensions 10 plate halos (5/side)
E
Cardio
5 x 2:00
A
Cardio
1 x 60:00
Circuit
B
Every Minute on the Minute for 25 total minutes (EMOTM): -100 Feet for each carry or :30-:40 marching in place if space is limited for each -rest remainder of minute until next exercise begins Min 1- Farmer carry Min 2- Front rack carry Min 3- Overhead carry Min 4- Sandbag/dball bearhug carry (or goblet carry if no access to sandbag/dball) Min 5- rest
A1
Deadlift
5 x 5
A2
Hurdle hop to box jump
5 x 3
B1
Prone Hamstring Curl
3 x 15
B2
Heels elevated goblet squat
3 x 15
C1
Tibial Raise
3 x 15
C2
Weighted Plank Hold
3 x 0:30
Circuit
D
-Choose a weight that you can go unbroken each round -Approach this at a pace that is on the edge of uncomfortable, but repeatable 5 rounds 12 DB hang power cleans 10 DB push press 8 box jump overs (step down) 15 calorie bike/row/ski/200m run rest 1:00 after each round
A1
Half kneeling single arm neutral DB shoulder press
5 x 8
A2
Chin-Up
5 x 5
B1
Incline DB Bench Press
3 x 15
B2
Chest-Supported DB Row
3 x 15
C1
DB front raise to scap pull apart
3 x 15
C2
Push-up plank KB north south
3 x 10
Circuit
D
For time: 10-8-6-4-2-4-6-8-10 repetitions of: inverted barbell rows push-ups situps **If you are a push-up pro, add load for your push-ups or wear a weight vest for entire workout**
A
Cardio
1 x 60:00
