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Deadly Dad Vol. 1

The Hard Way Fitness

Multi-sport, Endurance, Women's Training, Strength & Conditioning, Tactical / Military
Coach
Stephen Mooney

Deadly 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.

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Tailored to Dads and Parents
Return to the fitness levels and potential you had pre-kids. This program is perfectly designed for home or gym settings, focusing on full-body routines that leverage the unique benefits of resistance training using a variety of tools and carefully selected cardio. Efficient and effective, each session is planned to deliver maximum results in minimal time.
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Builds Full-Body Strength
The programme focuses on using compound resistance training to rebuild your strength and get you back to fighting fit. The programme uses supersets and selected circuits to give you a full balance of performance, we don't neglect cardio or conditioning, it's all in here.
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Fits a Busy Schedule
All parents know that the best laid training plans get blown out of the water regularly with kids routines shifting and requirements growing. This programme is designed to be done 4 days a week and gives you flexibility to move days as needed. The hybrid home/gym approach also gives you the ability to prioritize for when you're in the gym.
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Scalable Difficulty
Tailored to fit any fitness level, the program allows you to adjust the intensity through progressive weight increments and variations. Beginners can start with lighter weights and simpler forms, while advanced users can increase the challenge to continuously push their limits. I've included the weights I worked for reference, everything is adjustable.
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Strong, fit fathers, are great fathers.
Often we as parents feel guilty about taking time for ourselves for things like exercise, when in fact giving yourself that time will make you a better parent. It's ok to take time to look after yourself, and if you're at the stage that you are trying to regain some fitness, this is the programme for you.
Features
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Access to your coaches
Contact your coach via the app as needed, we're here to help.
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Programming 4 days per week
The programme is designed over a 4-day split but can be adjusted if needed.
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Mental Exercises
The programme has certain workouts, in particular the circuits and cardio efforts that will test you mentally
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
There is clear, concise instruction in both text and video format to keep you on track.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best. Ask to join our Discord and follow us on social media.
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Delivered through TrainHeroic
Excels and PDFs are a thing of the past. Your coaches and team will push you harder, know you better, and keep you going longer, all via the app.
Equipment
Required
Dumbbells // Kettlebells // Sandbag // Some for of cardio equipment
Recommended
Weighted Vest
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Sample Week
Week 1 of 12-week program
Sunday
Home/Gym Training

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

Monday
Home/Gym Training

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

Tuesday
Rest Or Swap Day

A

Rest

Wednesday
Home/Gym Training

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.

Thursday
Home/Gym Training

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

Friday
Rest Or Swap Day

A

Rest

Saturday
Rest Or Swap Day

A

Rest

Coach
coach-avatar 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.

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Get your Strength Back

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
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FAQs
Is this only for DadS?
No, the programme is suitable for anyone who trained previously and wants to get back in shape. It's named Deadly Dad because this was my goal for myself when i made the plan. My wife has actually done this programme!
Why is there a mix of equipment?
I was working a hybrid model at the time between the office and the gym, I had kettlebells at home but the gym had only dumbbells. This was the best mix I could create while maintaining the programme goals.
Why have cardio in the plan?
Cardio is key albeit it has a bad reputation. I chose short interval and fast slow/medium distance training to get me fit to run and fight again for the army and martial arts.
How many days a week is the programme?
This is a 4 day split, you'll do two days of strength training build around super sets and linear progression training, and two days of mixed circuits that focus on conditioning first, strength second.
Why do the weights not increase?
Primarily because this was a rebuilding plan and I was fine to use the same weights so long as the intensity I sought was being provided. I did increase the weights in week 7 and week 11 but it's not prescribed because the goal is to rebuild here, get the strong base again, before progressing more.
What if I miss a workout day?
Life happens! If you miss a day, try to make it up when possible. Consistency is key, but it's essential to listen to your body. If cramming in a missed session feels too much, adjust the schedule and ensure you're not overexerting.
Are there any nutritional guidelines included?
Not here but we have guidelines on our site and you can reach out to us, proper nutrition is vital to see optimal results. We always recommend consulting with a nutritionist for best results.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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"."

verified-athlete-avatar 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.""

verified-athlete-avatar 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."

Deadly Dad Vol. 1