Athletic development · free
Stay fast.Simple sessions. The gym you have.
A short training block for dads who still want a first step, a jump, and a tank. Four or five things to do. A video for each. Hypertrophy is in the mix. Max strength is in the mix. Neither is the point.
- GymBodyweight up to a full floor
- SessionWarmup · 3-5 lifts · optional finish
- Block4, 6, or 8 weeks, then retest
- CostFree. No account fees.
01
Tell us the gym
Check the gear you have. Barbell, kettlebells, an air bike, none of it. The block only uses that list.
02
Days and a clock
Two to six days. Thirty to ninety minutes. N/A is a legal answer on every lift and run.
03
Train the card
Today is a short list. Tap Watch if you forget the movement. Retest at the end. Repeat.
Strength
Pull-up barHang, pull, inverted row.
Dip stationParallel bars or a station.
BarbellBar, plates, a rack, a bench.
DumbbellsPress, row, carry.
KettlebellsSwings, goblets, snatches.
Weight machinesCables, selectorized, leg press, pulldown.
Cardio
RowerConcept2 or similar.
Air bikeAssault, Echo, or any fan bike.
SkiErgStanding pull. No snow required.
TreadmillRegular belt. Walk, jog, intervals.
Sprint treadmillCurved mill, Woodway, or anything that can actually sprint.
SledProwler, torque sled, or a weighted sled you can push and drag.
Jump ropeA rope. Speed rope, beaded, whatever you will actually use.
Dadlete is free training software, not medical advice. If something hurts, stop. If you have a condition, talk to a clinician before you train.