The Blog
Short reads for busy dads
Training, food and fixing what hurts - a few honest minutes at a time. New posts most days.
Doing dumbbell rows without straining your lower back
A simple fix for lower back pain during dumbbell rows, plus setup cues and swaps that take the strain off your spine.
Fixing rounded shoulders from years at a desk
A practical look at why desk work rounds your shoulders forward and what actually helps fix it, no gadgets needed.
Strength standards based on your bodyweight
A no-nonsense look at what decent strength looks like for men, scaled to your own bodyweight, not some chart from a gym bro.
Squat rack alternatives for a home gym
No room or money for a squat rack? Here's how to build real leg strength at home without one.
Ring dips versus bench dips for triceps strength
A plain comparison of ring dips and bench dips for building triceps strength, and which one actually fits a home setup.
Weighted pull-up progression once bodyweight gets easy
When bodyweight pull-ups stop being a challenge, here's how to add load without wrecking your shoulders or your progress.
How to program loaded carries into a busy week
Simple ways to fit farmer's carries and suitcase carries into a packed dad schedule, no extra time needed.
Odd object training for real world strength
Why carrying weird, heavy things builds strength that actually shows up in real life, and how to do it with what you own.
Macebell versus kettlebell for home training
A plain comparison of macebells and kettlebells for home training, including which one actually fits a dad's garage setup.
Steel mace training for shoulder strength and stability
A plain look at steel mace training for shoulders: what it actually does, who should skip it, and simpler swaps.
Sandbag training for strength at home
Why a cheap sandbag might be the most useful piece of home gym gear a busy dad can own.
Jump rope conditioning for busy dads at home
A simple jump rope plan that builds real conditioning in 10-15 minutes, no gym or class required.
Are plyometrics safe for dads over 40
Jump training after 40 isn't off the table. Here's how to add plyometrics without wrecking your knees.
Is it normal to be out of breath during kettlebell training
Kettlebell workouts hit your heart rate different than lifting. Here's why you're gassed and what to actually do about it.
How to build pull-up strength without a pull-up bar
No bar at home? Here's how to build real pull-up strength using rows, grip work, and stuff you already own.
A shoulder warm-up before pressing
A quick shoulder warm-up to do before overhead or bench pressing at home, and why it actually matters.
What training split actually works with a 50-hour work week
A realistic training split for dads working long hours, built around 3 sessions and no wasted time.
Does slowing down reps matter more after 40
A dad's take on rep tempo after 40: what slowing down actually changes and where it's not worth obsessing over.
Getting the kettlebell clean right as a beginner
A plain-English breakdown of the kettlebell clean for dads who keep banging up their wrist and forearm.
How to learn the Turkish get up step by step
A beginner-friendly breakdown of the Turkish get up, broken into pieces you can actually practice.
Dead bug or plank, which builds more core strength
A dad-level breakdown of dead bugs vs planks, what each one actually trains, and which to do first.
Fixing tight hips from sitting at a desk all day
Why desk sitting tightens your hips and the simple daily moves that actually loosen them back up.
Why does my wrist hurt during a plank
Wrist pain during a plank usually comes down to angle and load. Here's what's likely going on and how to fix it.
How to improve ankle mobility for deeper squats
Stiff ankles killing your squat depth? Here's what actually helps, plus a few things that don't.