Peak Performance Dads

Coach MAX

Coach
Max Khetpachernchai

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!

Features
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Access to your coach!
Coach Max will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4 Strength Training Days and up to 3 Conditioning Days. This is for advanced lifters.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Barbell // Dumbbells // Adjustable Bench // TRX or Rings // Bands // Squat Rack
Recommended
Ways to Perform Cardio (Run, bike, ski, row, etc.) // Cable and Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Cardio

A

Cardio

1 x 45:00

Monday
Week 1 Day 1 - Lower A - Quad Focused

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

Tuesday
Week 1 Day 2 - Upper A - Push Focused

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

Wednesday
Cardio

A

Cardio

1 x 45:00

Thursday
Week 1 Day 4 - Lower B - Posterior Focused

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

Friday
Week 1 Day 5 - Upper B - Pulll Focused

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

Saturday
Week 1 Day 7 - Full Body Conditioning - Optional

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

Coach
coach-avatar 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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FAQs
How does Peak Performance Dads work?
This group programming is designed to help you set PR's each training cycle with mobility elements to help with warmup and recovery. DADthletes should be prepared to lift 4 days a week and do cardio/conditioning in addition to their strength programs.
What if I'm new to lifting or just starting back?
This program is NOT for you right now. Active Dads Collective will be available in October 2024. I welcome all beginners and those who are starting back in this program. There will be 3 full body days with optional cardio days each week.
What gym equipment do I need?
Most garage gyms set up will work. I recommend having a commercial gym membership so you have some variety. It's not required but I highly recommend it. I have a Planet Fitness membership and they have most things I need for $15/month.
What if I have nutrition, lifestyle, coaching questions?
Feel free to ask questions in our group chat in the app. I love giving detailed coaching responses! Remember, this is a GROUP program, all questions will be answered in the group chat as everyone will benefit from each question. I will NOT respond to personal DM's.
How do I send FORM CHECK videos?
These are sent in the group chat. I will help guide you through each one. Please note: this is an ADVANCED training group which means that you should not be spamming the group with every single minor detail.
What if I have injuries or existing conditions?
As long as you're cleared by a physician to exercise, I will help make suggestions on how to navigate the program. Listen to your body, you know it best!
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Peak Performance Dads
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Peak Performance Dads
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Peak Performance Dads
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Peak Performance Dads