The Blog
Short reads for busy dads
Training, food and fixing what hurts - a few honest minutes at a time. New posts most days.
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.
Setting up a home gym in a two car garage
How to fit a real home gym into half a two car garage without losing your car spot or your marriage.
Turning a spare bedroom into a home gym
How to turn a spare bedroom into a real home gym without spending a fortune or annoying your family.
Choosing an adjustable bench for a small home gym
What actually matters when picking an adjustable bench for a cramped garage or spare room setup, and what you can skip.
Is a trap bar deadlift better for home training
Trap bar vs barbell deadlifts for a home gym: which one actually makes sense for your space, back, and budget.
How long should a 40 year old dad be able to hold a plank
A realistic look at plank hold benchmarks for 40-something dads, plus what actually matters more than the clock.
What's a good push-up number for a man over 40
How many push-ups should a 40-plus guy be able to do, and what actually moves that number up.
How many kettlebell swings should a beginner do
A simple rep and set plan for beginner kettlebell swings, plus how to build up without wrecking your lower back.
Building a full body workout with just one dumbbell
How to train your whole body at home with only one dumbbell, plus a simple routine to try tonight.
Resistance bands or dumbbells for home training
Bands or dumbbells for your home setup? Here's how I'd actually decide, based on space, budget, and what you're training for.
Why you're sore for days after workouts at 40
Soreness that lingers longer at 40 isn't in your head. Here's why it happens and what actually helps it fade faster.