Peak Performance Dads
Coach MAX
This ADVANCED strength training program is for DADS who want to get strong, run fast, move well, and look better naked.
This is NOT for beginners and DADthletes should have ample training background.
We'll focus on proper movement patterns and how to best perform them. You'll learn how to apply the correct tempo and how to manage fatigue so you can consistently get stronger and better.
The program consists of 4-day strength days with additional conditioning days. There will be elements in your training that help expand your movement, work capacity, and performance.
Put on your lifting pants, boys!
A
Cardio
1 x 45:00
Prep
A
2 rounds: ATG split squat x 8ea Runner's to lateral lunge x 6ea POGO thirds x 30s
B
Heels Elevated Back Squat
3 x 10
C
Goblet Lateral Lunge
3 x 10
D
Front Foot Heel Elevated Split Squat
3 x 10
E
Sissy Squats
2 x 10
Prep
A
2 rounds: Yoga pushups to toe taps x 8 Prone Y's and W's x 8ea - hold 3s each rep MB OH Bilateral Throw x 10 - max effort -sub Plyo pushup x 8
B
Converging Chest Press - Sternal
3 x 10
C
Pec Dec
3 x 10
D
Cable Lateral raise
3 x 10
E
DB Shoulder Press
3 x 10
F
One Arm Cable Triceps Extensions
3 x 10
Sprints
G
Optional Conditioning: NOTE: do not do these before lifting, if so, do them at least 5 hours before lifting. It doesn't matter when you do it after lifting. Zone 2 is the priority. Get those done first. 6 rounds: 10s Sprints @ 90% effort 50s Walk
A
Cardio
1 x 45:00
Prep
A
2 rounds: ATG split squat x 8ea Runner's to lateral lunge x 6ea Broad jumps x 6 - max effort, rest 20s between each rep
B
Glute Bridge
3 x 10
C
Glute Leg Press
3 x 10
D
RDL
3 x 10
E
Seated Leg Curl
3 x 10
F
Calf Press
3 x 10
Prep
A
2 rounds: Yoga pushups to toe taps x 8 Prone Y's and W's x 8ea - hold 3s each rep MB OH Bilateral Throw x 10 - max effort -sub Plyo pushup x 8
B
Cable Lat Rows
3 x 10
C
High Incline DB Row
3 x 10
D
Rear Delt Pulls (Lengthened Position)
3 x 10
E
Cable Potty Curls
3 x 10
F
Seated Incline DB Curls
3 x 10
Circuit
A
30 minutes continuously: Walking lunges x 10ea @ 20-30# Pushups x 15 Skaters x 15ea Hollow body hang x 30s - work on getting legs higher each week Straight leg situps x 15 Farmers Carry x 90s (find a weight that's challenging for this length of time) Repeat. Heart rate should stay between zone 2-4. Rest if above zone 4, start moving if below zone 2
Max Khetpachernchai
As a self-proclaimed fitness nerd, Max is a lifelong student of health and fitness. He has over 18 years of experience in the field and he wants to use his knowledge to help you become a better version of yourself. His style of smart programming is proven and effective.
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Peak Performance Dads
Peak Performance Dads
Peak Performance Dads
