Strong-Dad-Society

Mobility, Strength & Conditioning, Functional Training, General Fitness

Coach

Jackson Boyd

The "Strong Dad Society," is a community for men of all fitness levels, from all walks of life, to come together and challenge one another to be the best version of themselves. To be the best leader of the family that you can be. This entails all things, BODY, MIND, and SPIRIT.

If you are just a beginner, or advanced in your fitness journey, "SDS" has something for you. While the program offers advanced movements, there are also regressed variations for all exercises that allow you to feel comfortable and confident as you grow in your fitness, and better your health.

Of course we are looking to build lean muscle, while obtaining that "ideal," body-type, HOWEVER - this is all about longevity; gaining confidence in yourself that goes far beyond the gym. It says something about "us," as dads to be able to perform the tasks of fatherhood, and be a present force in your children's lives for years to come.

Taking time for yourself in this aspect should be celebrated. It is NOT a selfish act.

Fathers/Husbands set the example for the family. Your children are watching what mom and dad are doing. They will see you taking care of yourself and take that with them as the grow up. It is up to US to show them the importance of this.

Being a father, a dad, a husband, and the leader of your household can be a challenging and daunting idea to grasp. This is a space for you to embrace that fully, and be supported along the way. A space for you to learn the in's and out's of training the proper way, and give you an outlet to be built up by others in your same position.

Welcome to the STRONG DAD SOCIETY!

$24 / mo

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Consistency, Intention, Efficiency.

From this program you will gain a sense of confidence by moving your body in the most efficient way possible. You will build muscle, while learning the proper form of the main lifts/movements. These workouts are not meant to take hours. Rather quick, intentional lifts that keep the main thing, the main thing.

Catered to any/all fitness levels!

*Anyone can perform these workouts. *Learn how to move in a SMART manner. *Maximize your time in the gym. *Gain A sense of confidence that goes far beyond the gym. *Be part of a community that supports and pushes you to be the best. *Take out all of the guess-work, and just show up!

Converse & Compete!

A great thing about this program is that you are not in it alone. You will have constant interaction with me (Jackson), as we perfect form, and enhance your time in the gym. It will teach you discipline that will translate over into so many outlets outside of the gym. It will set the standard and example for you children and the culture of your household!

Features

Access to your coaches

You will have full access to myself and all other(s) who are actively doing the program via an active message board, and a community Facebook Group.

Programming 4 days per week

Daily mobility, strength training, and movement that’s accessible and challenging for anyone of an intermediate or advanced level background.

Exercise Video Guidance

DETAIL, DETAIL, DETAIL. There is no guess-work when performing a movement. There is video guidance for every movement!

Detailed, expert instruction

I will be meticulously programing each movement you make. Each concept tying into the next. Always making myself available for video instruction/help.

Committed Teammates

The SDS community is going to be filled with some amazing Dads. All with the same goal of finding another layer of themselves by using their bodies!

Delivered through TrainHeroic

Gone are the days of programming through PDF documents. The guess work has been removed. Think less - go out and perform!

Equipment

Required

Barbell + Plates // Dumbbells // Bands // Bench // Plyo Box // Garage Gym

Recommended

Conventional Gym

Sample Week

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

Sunday

Day 1: FullBody (Deadlift/Chest Press

Prep

Team Upper Warm Up **

Warm Up (1x) *Burn through these movements but be intentional and get something out of them! 1. Child's Pose = 10 sec (@ each point of the stretch) 2 Cow/Cat = 5x 3. 90/90 Hold (20 sec) + Hinge (5x) **All on one side before moving onto the next!

Circuit

*Perform the listed movements 2x thru! 1. Forearm Plank = 1 min 2. Single Leg Lateral Lunge = 5x (each) **WITHOUT WEIGHT! 3. Push-Up = 12-15x

Barbell Deadlift ***

5, 5, 5, 3, 3

Trap Bar Deadlift #2

5, 5, 5, 3, 3

Dumbbell Goblet Squat #2

12, 10, 8, 8, 8

Dumbbell Chest Press #2

4 x 20

Drop Reverse Lunge

3 x 12

Dips

3 x 20

Bench Dip

3 x 15

Dumbbell RDL

3 x 8

Standing DB Shoulder Press

3 x 8

Alternating Lateral Lunge

3 x 12

1/2 Kneeling Dumbbell Lateral Raise

3 x 12

Tuesday

Day 2: Fullbody (Back/Triceps)

Circuit

*Burn through these 1x thru! *Be intentional! 1. Foam Roller T-Spine Pulse = 2x10 (After the first 10x pulses, take the roller down a CM towards your ass, and repeat!) 2. Side Lying Rotation (5x) + Shoulder Sweep (3x) *All on one side before moving onto the next! 3. Cow/Cat = 5x

Circuit

*Perform these movements 2x thru! 1. Forearm Plank = 1 min 2. Inverted Row - 15-20x 3. Pallof Press + Rotation = 10x (each)

Pull-Up #2

4 x 20

Band-Assisted Pull-Up

4 x 20

Lat Pulldown *2

4 x 12

Double-Banded Tri. Pressdown

4 x 15

Banded Triceps Pushdown

4 x 15

Cable Triceps Pressdown #2 (Straight Bar)

4 x 15

Single-Arm Dumbbell Row #2

4 x 10

DB Skulls #2

4 x 10

DB Overhead, Tri. Ext #3

3 x 10

Dumbbell Rear Delt Fly

3 x 12

Dumbbell Pullover

3 x 8

Close-Grip Push-Up

3 x 20

Thursday

Day 3: Fullbody (Squat/Biceps)

Circuit

*Perform these movements 1x thru! *Burn through them but be intentional. 1. Elevated Pigeon = 30 sec (each) 2. 1/2 Kneeling Abduction "Pulse" = 8x (each) /// Weight is optional! 3. Cossack Rock = 8x 4. Child's Pose = 10 sec (@each point of the stretch)

Circuit

Perform these movements (2x) thru! 1. Single Leg Hip Thrust = 5x (each) 2. Single Leg Lateral Lunge = 5x (each) **Perform this without any weight! 3. Lateral Bound = 12x TOTAL

Banded Paloff Press

5 x 5

Low Bar Squat **

8, 5, 5, 3, 3

Barbell Front Squat #2

8, 5, 5, 3, 3

Leg Press

12, 10, 8, 8, 8

Dumbbell Goblet Squat #2

12, 10, 8, 8, 8

Single Leg (assisted) RDL

3 x 6

Alt. Dumbbell Curl

3 x 16

Single-Leg Step-Up

3 x 6

Split Squat Jump #2

3 x 12

Wall Sit

3 x 0:30

Barbell Curl

3 x 8

Single Leg (weighted) Thrust

3 x 8

Friday

Day 4: Fullbody/Hybrid

Prep

Team Upper Warm Up **

Warm Up (1x) *Burn through these movements but be intentional and get something out of them! 1. Child's Pose = 10 sec (@ each point of the stretch) 2 Cow/Cat = 5x 3. Side Lying Rotation (5x) + Shoulder Sweep (5x) **All on one side before moving onto the next! 4. Middle Pike + Push-Up = 10x

Cable Upright Row

3 x 12

Banded Upright Row

3 x 12

Copenhagen Hold

3 x 0:20

Side Plank #2

3 x 0:30

Devil's Press

4 x 8

Standing, 1-Arm Db Shoulder Press

4 x 6