Strength & Fatherhood

Deep Rooted Athletics

General Fitness

Coach

Uri Lopez Galvan

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.

$10 / mo

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The Promise of HARDWORK

Programs only work if you do. We promise simple effective workouts that don't eat up hours in a gym. Hard work 3-5 days a week 45-60 min a day. You will get stronger. You will get fitter. You will be better. As long as you put in the work.

The Battle of PARENTHOOD

Being a parent old or new posses the same problems day in and day out. Do i have time? Do WE have time? With the "Strength and Fatherhood system we take a hard charge at managing the time we do have. Along with the benefits of general fitness like endorphin production, mood and energy boosting, we also get one benefit that many over look.. A longer life. Being fit INCREASES life expectancy.

Features

Access to your coaches

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

Programming 5 days per week

3 days a week of strength training and 2 days of conditioning. One day will be geared towards longer aerobic efforts and on day for anaerobic efforts.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

With Timely delivered Video and good communication we can always schedule time for feedback. If needed we can schedule office hours as well.

Delivered through TrainHeroic

With TrainHeroic we will also use the power of a timer and aim to keep all sessions straight and to the point. No time wasted, we got kids to chase.

Equipment

Required

Barbell // Dumbells // Resistance Bands // Box // Bench // Pull up Bar // Plates // Squat Rack // Kettle bells

Sample Week

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

Sunday

2022-11-29

Run

5 min "Warm" up pace 15 min "Work" Pace 10 min "Cool" down pace Total time: 25min record distance ran

Monday

2022-11-30

Warm up + Movement prep

3 Rounds Inch worm: x 5 Burpee: x 5 Sit up: x 15 Hollow rock: x 10

Band Pull-Apart

5 x 20

Inverted Row

5 x 10

Bench Press

10, 8, 5, 5, 5, 5 @ 55, 65, 70, 75, 75, 75 %

2-arm DB Clean (video)

6 x 0:20

Pull-Up

1 x 3:00

EMOM8

Every min on the minute do 3 WEIGHTED box jumps you can increase weight as much as you want

Wednesday

2022-12-2

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

Deadlift

6 x 5 @ 60, 65, 70, 75, 75, 75 %

Double Under

6 x 30

Pendlay Row

5 x 8

KB Wood Chop

5 x 16

Skaters

1 x 100

Thursday

2022-12-3