Rad Dad Minimalist: Training by Zack Nielsen in TrainHeroic

Rad Dad Strength Co.

General Fitness

Coach

Zack Nielsen

Let's face it, as a father you are the master of wearing multiple hats.

This training program is designed for those who want to hammer what is essential to dad life, but not spend countless hours in the gym.

This is the hard, heavy, and fast program that will help to continue to make progress in your training with the least amount of wear and tear and equipment possible.

Features
4 sessions per week
Must use App app to view and log training
Team Training

$20 / mo

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Functional Strength

The strength you gain in this program will translate directly to daily life.

Sustainable Programming

This is not a 8 week detox cleanse. This programming. Is designed the hammer fundamental movement patterns that will continue to yield results year in and year out.

Features

Access to your coaches

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

Programming 4 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

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and build a community striving for greatness.

Equipment

Recommended

Kettlebells Pull Up Bar Dip Bar

Sample Week

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

Monday

Capacity E1

Agile 8

Prying KB Goblet Squat

3 x 5

KB Halo

3 x 5

Dead Hang

3 x 1 @ 0:30

Weighted Chin Ups

4, 3, 2, 1, 1

Double KB Clean & Jerk

1 x 48

Pass-Through

2 x 10

Adductor Rocks

2 x 10

Tactical Frog

2 x 10

Wednesday

Strength E2

Agile 8

Mace 360

3 x 10

Prying KB Goblet Squat

3 x 5

Dead Hang

3 x 1 @ 0:30

Turkish Get Up

3 x 2

KB Clean & Press

2, 3, 5

Single Arm Russian KB Swing

10 x 5

Power Push Up

10 x 5

Single Arm Russian KB Swing

2 x 5

Power Push Up

2 x 5

Pass-Through

3 x 10

Tactical Frog

3 x 10

Thursday

Optional Run Day

Prep

Basic Warm Up Circuit

5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10

Prep

Sprint Prep

High Knee March 2x10yds High Knee Skip 2x10yds High Knee Run 2x10yds Small Pogo Hop 2x10

Hill Sprint

4 x 5

Tempo Run

4 x 5 @ 60

Cardio

1 x 30:00

Saturday

Rite of Passage Heavy Day 1

Table Top

Hindu Push-Up

Hindu Squat

KB Halo

3 x 5

Prying KB Goblet Squat

3 x 5

Dead Hang

3 x 0:30

Single Arm KB Press

1, 2, 3, 1, 2, 3, 1, 2, 3

Russian KB Swing

Pass-Through

2 x 10

Tactical Frog

2 x 10

Coach

More from Rad Dad Strength Co.

Zack Nielsen

The Proof

Dom

Former Athlete getting back into shape

Verified Athlete

"Training with Coach Zack has been amazing, The intensity of the workouts have transformed my fitness journey! The exercises and training have undoubtedly contributed to my improved performance,. His training style makes every session fun and engaging and I genuinely look forward to training daily!"

Celio

Hard Charger Training Smart and Hard

Verified Athlete

"Zack helped me achieve solid gains after coming off of an injury. I was able to continue to progress in my goals as an endurance athlete, and a solid base through his strength and conditioning. I’ve learned, and lived, his priority of “The most important aspect of trainability is availability.”"

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Rad Dad Minimalist