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kompf1354005

Coach

Rick Kompf

This program is specifically designed for busy dads that still want to achieve progress in the gym but on their own time! The most ideal age group is for males between 30-50 years old that want to get lean, get strong and even more importantly stay healthy to be in their kids lives!

As a father myself, I know how challenging it is to find time for yourself to train and own healthy habits. This program will at least take the guess work out of your workouts, everything is completely mapped out for you and you'll get feed back from me along the way as you log your workouts.

This program is based in 3 main workouts per week. These are full body workouts with either a focus towards lower body or upper body each time. This is the most effective way to train when your busy and limited for time! This way if god forbid you miss a workout it's not nearly as detrimental to your results. There will also be 2-3 lower intensity workout days that are optional but recommended, this is great for better recover and better overall health.

$50 / mo

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Take the guess work out!

Have all training sessions mapped out for you! No more guess work, all training sessions will be planned and programmed for you. With options of regressions and progressions along the way

In depth coaching videos

Each exercise will have an indepth coaching video that will show you exactly how to perform each exercise and how to set it up.

Get feed back!

While you're logging your training sessions, and go through your workout plan you will get direct access to Rick! He will give you coaching tips and feed back to ensure you're getting the absolute most out of the program!

Get programming that works!

All of Ricks programing is based in principles of strength and conditioning that have been proven to work for a scientific stand point but has also been stressed tested with the clients he has been working with for over 10 years! This system is tried and true!

Community!

You will be able to have access to the KTS insider group once you sign up! This is where we can support each other and get feed back and support from others that are progressing along side with you!

Features

Access to Rick Kompf as a coach

get feed back as you log your training sessions! Rick will guide you along the way to make sure your training is going smoothly!

Programming 7 days per week

3 high day and 3 low intensity workouts with along with an active recovery workout each week

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Equipment

Required

barbells // dumbbells // kettle bells // assault bike // other cardio equipment in commercial gyms // just about anything you'd find in a commercial gym // bonus if you have bands

Sample Week

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

Sunday

2023-7-10 jacked dad

zone 2 conditioning on assault bike

1 x 20:00

bulgarian hold

2 x 2:00

pigeon hold

1 x 2:00

90-90 hip switch to glute stretch

2 x 8

latt hang with full exhale

2 x 5

box breathing

1 x 5:00

Monday

2023-7-11 jacked dad

pec smash and reach

1 x 10

barbell smash traps

1 x 10

foam roll quads

1 x 1:00

latt hang with full exhale

1 x 5

Adductor rock backs

1 x 10

half kneeling banded T-spine rotations

2 x 10

yoga push up with toe taps

1 x 8

barbell floor press with 6 second eccentric

4 x 5

Chest supported rows

4 x 10

half kneeling landmine press with controlled eccentric

3 x 6

bent over landmine rows

3 x 12

goblet bulgarian split squats

3 x 8

dumbbell curls with a 4 second eccentric

10, MAX

long lever banded tricep extensions (super slow)

2 x 15

Tuesday

2023-7-10 jacked dad

zone 2 conditioning on assault bike

1 x 20:00

bulgarian hold

2 x 2:00

pigeon hold

1 x 2:00

90-90 hip switch to glute stretch

2 x 8

latt hang with full exhale

2 x 5

box breathing

1 x 5:00

Wednesday

2023-7-13

stiff hips warm up

1 x 1

Thursday

2023-7-14 jacked dad

Roll Out Arches

1 x 1:00

foam roll quads

1 x 1:00

T-spine rotations

1 x 10

Adductor rock backs

1 x 10

90-90 hip switch to glute stretch

1 x 8

latt hang with full exhale

1 x 30

black burns

1 x 8

Front squat box squat

5 x 5

offset split stance squats

3 x 8

dumbbell floor press with 6 second eccentric

3 x 8

split stance squat iso hold

1 x 0:45

Reverse EZ bar curls

3 x 10

dumbbell tate press

3 x 12

dumbbell lateral raises with 2 second pause

3 x 8

Friday

2023-07-15

stiff hips warm up

1 x 1

Coach

More from kompf1354005

Rick Kompf

Rick Kompf, owner of Kompf Training Systems, is a dedicated strength and conditioning coach. With 10+ years of experience, he specializes in training busy adults and high-level athletes. As a father, he understands their challenges and helps them achieve their fitness goals. Rick's personalized coaching and holistic approach prioritize technique, injury prevention, and long-term sustainability.

Join today and get your first 7 days free!

I know my programing with bring you great results, especially if you're a busy dad struggling to get into a good route. To make sure we're a good fit try out the first 7 days for free! If we're not a good fit no hard feelings!

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FAQs

how many days per week is it?

3 main full body workouts and 3 lower intensity conditioning and mobility days

what if I can't stay on track with the days?

No problem if you miss one of the main days just replace a low day with a primary day!

what equipment is needed

basically anything you'll see at a commercial gym or a good home gym. Squat rack, barbells, dumbbells, kettle bells, benches, bands and some form of cardio equipment

what's the goal of the program?

To help busy dads get into a routine of strength training in the gym that fits their goals and life style. This is not a power lifting or a body building program, this is the best programming for someone who is limited on time and recovery!

Who is this training for?

This training program is specifically designed with a busy dad's schedule in mind and the demands of fatherhood. Do you feel like as a father you can achieve the results you want? or worse have no energy for your family? Of so this program will be a game changer for you!

The Proof

Mike

Long time in person client

Verified Athlete

"I’ve had back, knee and neck pain for a long time. Rick focused his programs on all these issues and I can honestly say I feel better today than I have in a long time."

George

Long time in person client

Verified Athlete

"Training has given me, accountability, and a great coach! We train hard, with variety. There’s always a different twist on a standard routine which makes it fun, and never stale Training with Rick relieves so much stress, and makes me feel confident, strong, healthy and a better version of myself!"

Justin

one on one online client

Verified Athlete

"I am a personal trainer myself, I have a PHD in exercise science and I’ve seen amazing benefits working with Rick and his system. I feel great in all areas of my fitness. He removes all the guess work so I can put all my energy into my workouts, this is a game changer with my busy schedule."

Dave

dedicated father of one of our athletes

Verified Athlete

"Since I starting training with Rick and using his systems he uses, I have so much more energy throughout the day. I'm no longer reaching for energy drinks to get me through the day. Not only that I move way better, my golf game has improved significantly, and my mobility has improved greatly."

Join Your Virtual Gym

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

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