Deadly Dad Vol. 1
The Hard Way Fitness
Multi-sport, Endurance, Women's Training, Strength & Conditioning, Tactical / MilitaryDeadly Dad is a program I designed and tested after a really intense few years after our two kids were born. They arrived in close proximity to each other during COVID, while we were trying to build a house and manage our jobs. It was crazy, we had to triage our needs and often exercise and fitness came last. Eventually things stabilized and while we did manage to stay somewhat fit, we were far below our own personal standards. With that I set about making this plan and designing it to get back to the pre-madness levels. I designed it to work with both home/gym training, to focus more on consistency and balance rather than pure liner progression or gains. This was really a physical reset program to get me strong, resilient and ready again for more training. If you're like I was, just on the other side of young kids and all the madness involved, this program will work for you. I would love to help as many parents as I can with it, if you've any questions please just let me know.
A
Cardio
1 x 10:00
B
Heroic Warm-up
C1
Floor Kettlebell Press
5 x 5 @ 52.91 kg
C2
Push-Up
5 x MAX
D1
Gorilla Row
5 x 5 @ 52.91 kg
D2
Inverted Row
5 x 5
E1
Bodyweight Bulgarian Split Squat
3 x 20
E2
Wall Sit
1:00, 0:45, 0:30
F
Double KB Clean & Jerk
10 x 3 @ 44.09 kg
G
Assault Bike
10 x 0:30
A
Cardio
1 x 10:00
B
Heroic Warm-up
C
DB Bench Press
5 x 5 @ 61.73 kg
D
Chest-Supported DB Row
5 x 5 @ 66.14 kg
E
Crush Grip Incline DB Press
3 x 10 @ 70.55 kg
F
DB Arnold Press
3 x 10 @ 35.27 kg
G
Goblet Squat
3 x 8 @ 77.16 kg
H
Kettlebell RDL
3 x 10 @ 70.55 kg
I
Treadmill Work
1 x 2400
A
Rest
A
Cardio
1 x 10:00
B
Heroic Warm-up
For Completion
C
Push-Up
1 x MAX
Chaos Calisthenics
D
I will typically do circuit tone with no weighted vest, then I put on a weighted vest at about 20lb/9kg for circuits 2 and 3. Rest about 15-20 seconds Circuit 1: 00:30 Begin run on the spot 01:00 Butt Kicks/knees up alternating 00:30 Squat Jumps 00:30 Jumping Jacks 00:30 Walking Lunges 00:30 Squat Taps 00:30 Mountain Climbers 00:30 Lying legs in/outs 00:30 Lying Flutter Kicks 00:30 Skaters side to side hops 00:30 Burpees Circuit 2: With Weighted Vest if possible 00:45 Jumping Jacks 00:45 Air Squats 00:45 Push Ups 00:45 Forward Lunges 00:45 Mountain Climbers 00:45 Sway Squats 00:45 Plank Ups 00:45 Plank Walk-Outs 00:45 Burpees 00:45 Jumping Jacks Circuit 3: With Weighted Vest if possible 00:45 High Knees 00:45 Forearm Plank 00:45 Squat Jumps 00:45 Push-Ups 00:45 Mountain Climbers 00:45 Flutter Kicks 00:45 Skaters 00:45 Plank-Ups 00:45 Burpees 00:45 Jumping Jacks
Sandbag Savagery
E
This is my go to Sandbag routine when I'm feeling tired and frustrated. I go with a 30-40kg sandbag depending on how I'm feeling, but on some good music and just go for it. Sandbag Clean & Press x 3 Reps Sandbag Floor to Shoulder alternate sides, 3 reps each side Sandbag Crush Grip Squat x 3 reps Sandbag carry aim for 5-10 meters over and back As many rounds as possible in 20 - 25 minutes with good form. If you have less time you can reduce this down but don't go below 10 minutes.
A
Cardio
1 x 10:00
B
Heroic Warm-up
C
Push-Up
1 x MAX
Kettlebell AMRAP
D
This is a 35 minute circuit for you to do as many rounds and reps as possible in the time with good form. Reduce the weight if you find yourself fatiguing fast. The goal, is effective, efficient movement and building stamina. - Floor press with kettlebells choose dual or single KB x 10 - Alternating arms Gorilla Rows x 10 ( 5 each side) - Crush Grip Narrow Overhead Press x 10 - Dual Rack KB Front Squat x 10 - Kettlebell Swings (Russian) x 20 For the weight I use 32kg for everything except the Crush Grip Narrow Kneeling OH Press (I use 20kg). If i wanted to use two KBs I'd go with two 20kgs for the workout. Rest only as much as needed.
E
Assault Bike
10 x 0:30
A
Rest
A
Rest
Stephen Mooney
Founder , Head Coach at the Hard Way Fitness, Army Reservist, Muay Thai Fighter, father of two, Financial Services Professional and generally a bit of a lunatic.
This is the programme that helped me get back in shape after having two small kids in a short space of time, while juggling work, military and all manner of other tasks.
Get Deadly Dad Vol. 1
Eric
Founder, Velacor
Verified Athlete"Maintaining fitness was difficult considering my desk job. The discipline and routine of this programme ensured I was fit and ready. Staying disciplined over the programme through me resilience and there is real accountability. it made showing up for training so much easier."
Michael
PT
Verified Athlete""Hard Way Fitness is all about the 'Personal' aspect first and foremost making sure programmes fit and work with you, and training second, not to say the Training isn't also top class"."
Jeff
All you need
Verified Athlete""Big lifts, big numbers, and big gains. Having a programme tailored to me is an Awesome feeling, TrainHeroic shows me how I'm doing and combining the Hardway Fitness has given me a great awareness of my ability and my potential, kept me very motivated to stay on track.""
Dublin City Exiles
Rugby League Team
Verified Athlete"Stephen at the Hard Way Fitness trained the senior exiles team for a couple of sessions as part of warm-up preparation for training mid-season, feedback was always positive and there was a particular lunging, squatting and push-up sequence the lads won't forget anytime soon."
