Anti-DadBod

American Performance Training

Bodybuilding, Powerlifting, Olympic Lifting, Functional Fitness, Functional Training, Combat Sports, Tactical / Military, First Responders, Hunting

Coach

John Perry

Anti-DadBod is a program meant to be an engaging training program that will keep off the unwanted poundage that comes for us all. There is a touch of Olympic Weightlifting, traditional strength and hypertrophy training, unconventional conditioning methods and mobility work to help you progress in the weight room and feel great outside of the weight room, where it counts. Anti-DadBod will increase your strength, power, and conditioning without sacrificing your responsibilities outside of the weight room.

$19 / mo

Start My 7-Day Free Trial

Increase Muscular Force Output

Transfer your strength into power quicker than ever before through the Olympic Lifts that are included in every lifting session

Improve Mobility

Twice a week you will have dedicated mobility sessions thoughtfully created to help you in and out of the weight room

Increase Strength

Strength is the foundation to ALL PHYSICAL ABILITIES. Anti-DadBod will increase your strength through the Big 3 of Squat, Bench, and Deadlift

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Equipment

Required

Barbell, Dumbbells, Bumper Plates, Squat Rack, Kettlebells

Recommended

Lat Pulldown, Machine Row, TRX, Treadmill, Assault Bike, Rower

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Conditioning

Speed Prep Dynamic

Warm up with an easy (5/10 effort) 2 minutes on stationary bike or treadmill. Perform 10 reps of each: Leg Swings, World's Greatest Stretch, Cat Camel Perform each for 15 yds: High Knee Carioca, High Knees, Butt Kickers, A Skip, B Skip, C Skip, Single Leg Pistons and Triple Bounce....All of these should be performed explosively with aggressive knee drive & force put back into the ground each rep 10 Yard Sprint at 80% x 2 reps 10 Yard Sprint at 90% x 2 reps 10 Yard Sprint at 100% x 2 reps

Hang Clean-

4 x 2

Front Squat-

5 x 3

Dumbbell Incline Bench Press

4 x 6

Dumbbell Chest Supported Row

4 x 6

Banded Hamstring Curl

3 x 10

Chin Up

3 x MAX

Dumbbell Shrugs

3 x 12

Cable Tricep Extension

3 x 12

DB Concentration Curls

3 x 12

Monday

Week 1 Day 2

Jump Rope

1 x 100

Alternating World's Greatest Stretch

1 x 5

Bretzel Stretch

1 x 30

Upper Body Mobility Flow

1 x 10

MB Sit Up

1 x 50

MB Russian Twist

1 x 25

Superman

1 x 25

Assault Bike

10 x 10

Tuesday

Week 1 Day 3

Conditioning

Speed Prep Dynamic

Push Press-

4 x 2

Barbell Bench Press

Cable Face Pull

3 x 15

DB RFE Split Squat

3 x 6

Barbell Inverted Row

3 x 12

Dumbbell Military Press

3 x 8

Kettlebell Swing

3 x 10

DB Alternating Curl

3 x 10

Dips

3 x 10

Dumbbell Reverse Fly

3 x 12

Wednesday

Week 1 Day 4

Jump Rope

1 x 60

Bretzel Stretch

1 x 30

Kneeling Adductor T-Spine Rotation

1 x 8

Straight Leg Sit Ups

1 x 20

Oblique Side Crunch

1 x 20

Back Extension

1 x 20

Sled Push

1 x 500

Thursday

Week 1 Day 5

Prep

Speed Prep Dynamic

Power Clean-

4 x 2

TrapBar Deadlift

5 x 3

Dumbbell 1-1-2 Bench Press

4 x 5

Dumbbell Row

4 x 8

Feet Elevated Push Up-

3 x 15

Single Leg Squat-

3 x 8

Band Pull-Apart

3 x 15

DB Hammer Curl

3 x 15

DB Skull Crushers

3 x 15

Dead Hang

1 x MAX

Coach

More from American Performance Training

John Perry

Certified Strength and Conditioning Specialist who know coaches Military Special Operators and has extensive coaching experience in professional baseball most recently with the Texas Rangers. In addition to working with Special Ops and MLB All stars I have trained professional basketball players, ACC football players, and Olympians. My philosophy is to get better somehow, someway everyday.

Stay Abnormal

Don't become another statistic. Being overweight, weak, lazy, and in bad general physical condition are a huge problem right now across the world. Stay active, stay healthy and be abnormal with the Anti-DadBod program. Become more powerful, stronger, more

Start My 7-Day Free Trial

The Proof

Ricky Vanasco

RHP, Los Angeles Dodgers Organization

Verified Athlete

"The training was intense! It's meant for you to push yourself beyond your limitations! JP was a great leader and motivator in that weight room. As well as always making sure safety and form were top priorities."

Ryan Garcia

RHP, Texas Rangers Organization

Verified Athlete

"I can't commend JP enough. I worked with him for 3+ years and he helped me get back into good health after multiple injuries. He genuinely cares about your goals, strikes the right balance between seriousness and friendly atmosphere, and is a great fit for anyone on their strength journey."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Anti-DadBod