Rad Dad Strength Co.
General FitnessThis 12 week program is designed to fill your training cup when life is pulling you in a thousand different directions.
This program is based around the kettlebell swing, single arm kettlebell swing, kettlebell snatch, power push up and chin up with a dabble of sprint work in.
Th goal is to execute each session under 45 minutes. Will this program make you world record breaking strong? No.
Will this program make you ultramarathon level fit? No.
Will this program maintain strength, power, and aerobic conditioning when life trying to steal them away? ABSOLUTELY!!
This program is based on the book, "The Quick and the Dead" from StrongFirst.
I do not claim originality for the name or the formatting of training. This is simply how I have adapted the book to meet my goals of training.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Hindu Squat
A2
Hindu Push-Up
A3
Table Top
B1
Goblet Squat
3 x 10
B2
Dead Hang
3 x 1 @ 0:30
B3
Mace 360
3 x 5
C
Turkish Get Up
3 x 2
D1
Russian KB Swing
10 x 10
D2
Power Push Up
10 x 10
E1
Dead Hang
3 x 1 @ 0:30
E2
Prying KB Goblet Squat
3 x 0:30
A1
Hindu Squat
A2
Hindu Push-Up
A3
Table Top
B1
Mace 360
3 x 5
B2
Goblet Squat
3 x 10
B3
Dead Hang
3 x 1 @ 0:30
C
Chin-Up
3, 2, 1, 1
D
Single Arm KB Snatch
E1
Dead Hang
3 x 1 @ 0:30
E2
Prying KB Goblet Squat
3 x 0:30
A1
Hindu Squat
A2
Hindu Push-Up
A3
Table Top
B1
Goblet Squat
3 x 10
B2
Dead Hang
3 x 1 @ 0:30
B3
Mace 360
3 x 5
C
DB Windmill
3 x 5
D
Single Arm Russian KB Swing
10 x 10
E1
Dead Hang
3 x 1 @ 0:30
E2
Prying KB Goblet Squat
3 x 0:30
Conditioning
A
Great Gamma Protocol
Hindu Squat x10,x10,x11 Hindu Push Up x10,x10,x11 Long Lunge x10,x10,x11
Prep
B
Sprint Prep
High Knee March 2x10yds High Knee Skip 2x10yds High Knee Run 2x10yds Small Pogo Hop 2x10
C
Tempo Run
3 x 5 @ 80
