Strength & fatherhood was created from the need of adapting to parenthood while working a full-time job while still making fitness a priority. S&F Methodology explores movements from simple push-ups to Barbell snatches. S&F is designed for committed parents looking to be better everyday.
Our methodology focus on using the most effective push/pull compound movements in order to get the most bang for our buck per session while also using a clock to keep us task oriented. Set a timer for 45 - 60 min and go. Keep your head down and the music up.
We use basic tools like bands, barbells, dumbbells, and bands.
5 min "Warm" up pace 15 min "Work" Pace 10 min "Cool" down pace Total time: 25min record distance ran
Warm up + Movement prep
3 Rounds Inch worm: x 5 Burpee: x 5 Sit up: x 15 Hollow rock: x 10
5 x 20
5 x 10
10, 8, 5, 5, 5, 5 @ 55, 65, 70, 75, 75, 75 %
2-arm DB Clean (video)
6 x 0:20
1 x 3:00
Every min on the minute do 3 WEIGHTED box jumps you can increase weight as much as you want
Movement Prep (x3)
Inchworm: x 5 Low plank: 45 sec Dead bug: x 10 (5/5)
Strength Prep (x3)
RDL: 10 - 8 - 5 *first set we do 10, second set we do 8, 3rd set we do 5 Step ups: x 8/8 * start at body weight and focus on controlling the step down, add weight every set
6 x 5 @ 60, 65, 70, 75, 75, 75 %
6 x 30
5 x 8
KB Wood Chop
5 x 16
1 x 100
Run Prep (x3)
High knees: 30 ft Butt kicks: 30 ft Carioca: 30 ft Forward pogos: 30 ft Heel walk: 30 ft Toe walk: 30ft
400m (1/4 mile) @ Convo pace 2 min rest 2 rounds 800m (1/2 mile) @ work pace 2 min rest
Uri Lopez G Is the Head coach and Owner at Neighborhood Strength & Fitness. As a new father to a rowdy 2 year old his fitness slowly fell through the cracks. This gave birth to the Strength and FatherHood methodology that has lead him to loose over 50 lbs in 6 months. Coach Uri uses his knowledge acquired through various certifications: CF L2 USAW L2 Power Athlete Blck 1 FRCms
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