Try out our
SUPER-DAD
Training program
A free, 12-week functional strength training program designed specifically for daddies that want to keep up with fatherhood.
Strength & Conditioning Gym in Utrecht
What better reason to get fitter and stronger than fatherhood
Being a father is a privilege and doing what you can to be fit, healthy and strong is how we honour that privilege. Every parent wants to do right by their families. Taking care of yourself and your health (to the best of your abilities) is an important part of being a great parent.
So in honour of fathersday, we have designed a training program tailored-made for fathers who want to lead by example.
What is the SUPER-DAD training program?
‘Super-dad’ is a high-performance 12-week strength and conditioning program built for father with young children who want to stay strong, feel energised, and be capable—both in the gym and in everyday life.
Whether want to:
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Keep up with your kids on the playground.
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Play and roll around with them all day.
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Know that you are always physically ready and available for them.
This program is a great example of how to train for the practical and real-world strength and fitness it takes to be a father.
Phase 1: week 1-4
Phase 2: week 5-8
Phase 3: week 9-12
What you get:
12-weeks, 3x a week training program designed for time efficiency and practical effectiveness. High impact, functional and athletic.
The training focusses on what matters:
✅ Total-body strength (squats, deadlifts, presses, pulls)
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✅ Athletic power (jumps, sprints, med ball work)
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✅ Functional conditioning (sleds, carries, crawls)
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✅ Core, mobility and joint health (to protect the body)
Start the program
We all want to do our best to be great parents. Taking care of our health and fitness is a vital part of that.
This program is completely free to download and follow. We even recommend running it a few times! Click the button below to download a Google Sheets copy of the program for yourself and get started!