Fatherhood is an exhilarating journey and a little chaotic in the early years. Amidst the whirlwind of diaper changes, school functions, and bedtime routines, it becomes hard for a father to maintain a consistent fitness routine.

We understand the struggle to find the perfect equilibrium between being an active and engaged dad while still being able to prioritize your own health and fitness goals. 

Enter Agile Periodization, a fitness concept designed around the dynamic lifestyle of being a father. 

It is a concept that will allow dads to sculpt their best selves without compromising family time.

The Dad Fitness Dilemma

As a dad, you face many unique challenges that can put a wrench in any plan to follow a traditional workout plan. This Dad Fitness Dilemma includes:

Time Constraints

Between work obligations, family routines, and simply life, time becomes a valuable commodity that is hard to find. Traditional fitness routines involve having set schedules, which, for dads, is almost impossible.

Unpredictable Schedules

As a dad, no two days are the same. From early morning wake-ups to sudden illnesses or random playdates, the schedule can change in the blink of an eye. This unpredictability can thwart any plan for a traditional routine.

Energy Levels

Parenthood, work, and husbandly duties all require energy. Sometimes, there just is not enough to go around when it comes to performing a traditional routine. 

Need for Adaptability

What works today with the previous three categories may not be possible the following day. It is difficult to adapt your fitness routine to your daily fluctuations.

Here is where Agile Periodization steps up as a beacon of hope. It shines as a fitness strategy designed for flexibility and flow that embraces the fatherhood lifestyle.

Breaking Down Agile Periodization

Agile Periodization, developed by the sport scientist Mladen Jovanović, is not a fitness regimen; it is a philosophy that can be tailored to the modern dad. Here is how it breaks down.

Individualization

Agile periodization allows individuals to build the program based on their unique fitness journey. Instead of following a traditional generic plan, Agile Periodization is a living organism that can be easily adapted to your goals, preferences, and constraints. 

Flexibility and Adaptability

In the world of Agile Periodization, rigidity has no place. Your fitness should adapt to you, not the other way around. This means having the flexibility to adapt your routines based on your time constraints, energy levels, or other unforeseen challenges. This is where Agile Periodization thrives as it allows for the individual to adapt and stay on track without sacrificing time or family obligations. 

Continuous Assessment

A key tenet of Agile Periodization is the constant evaluation of progress. Regular reassessments allow for the individual to see progress and pivot as they go about their training plan. This allows for tweaks to the plan, exercises, or even workout frequency over time. 

Tailoring Workouts to Dad Life

As a dad, time is a precious commodity. Workouts need to be seamless and efficient as they flow easily into your busy schedule. Agile Periodization comes to the rescue with strategies that not only respect your time constraints but also enhance efficiency within your workouts.

1. High-Intensity Interval Training (HIIT)

For dads on the go, HIIT is a game-changer. These short bursts of intense exercise followed by brief rest periods not only torch calories but also fit snugly into busy schedules. A quick 20-minute HIIT session can deliver the benefits of a much longer workout. Consider exercises that target the four main bodily movements:

  • Upper body push.
  • Upper body pull.
  • Hinge.
  • Squat to elevate your heart rate and boost your metabolism.

2. Circuit Training

Combine strength and cardio exercises in a circuit format to maximize your workout in minimal time. Choose a set of exercises targeting different muscle groups and perform them consecutively with minimal rest. One of my favorite concepts here is two minutes of cardio, followed by performing two bodyweight movements, then repeating. This approach keeps your heart rate up, builds strength, and ensures a comprehensive workout in a time-efficient manner.

3. Tabata Workouts

If you have even less time to spare, Tabata workouts are the answer. This involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for four minutes. The beauty of Tabata lies in its brevity, making it perfect for dads with tight schedules. Exercises like sprints, jumping jacks, or bodyweight exercises work well in this format.

Remember: The key is not the duration but the intensity. Choose workouts that align with your fitness level and can be completed in the time you have available.

Adjusting Intensity

Adapting your workout intensity is a crucial aspect of Agile Periodization. It ensures that your fitness routine remains challenging and effective while also preventing burnout and overtraining. Here is how you can adjust the intensity to suit your needs:

1. Auto-Regulation

Listen to your body. Some days, you might feel like pushing harder, while others call for a more moderate approach. Agile Periodization encourages auto-regulation, allowing you to adjust the intensity based on how you feel on a given day. Consider a lighter workout or focus on mobility and flexibility if fatigue is high.

2. Variable Intensity Days

Incorporate variable intensity days into your routine. Alternate between high-intensity days, moderate-intensity days, and active recovery days. This prevents monotony and provides the necessary variation to stimulate continuous progress. On high-intensity days, challenge yourself with heavier weights or more challenging exercises. On recovery days, prioritize lighter activities like yoga or walking.

3. Progressive Overload

Gradually increase the intensity over time to ensure continued growth. This could involve adding weight, increasing repetitions, or progressing to more advanced exercises. Agile Periodization recognizes the importance of progressive overload while allowing you to progress at your own pace.

Remember: The goal is not to exhaust yourself every session but to maintain a balance that keeps you consistently moving forward.

Training Example for Full-Body

This streamlined full-body workout example is tailored for busy dads who want to maximize efficiency in their fitness routine. Incorporate the key movements—Upper Body Push, Upper Body Pull, Hinge, and Squat—into each session for a comprehensive, time-effective workout. Adjust intensity based on individual preferences and daily energy levels.

Day 1: Full Body Hypertrophy

  • 1a. Squat Variation: 5x5 rest 2-3 minutes
  • 2a. Dumbbell Row: 4x10 rest 30 seconds
  • 2b. Single Leg RDL: 4x6/6 rest 30 seconds
  • 2c. Dumbbell Press: 4 x10 rest 30 seconds
  • 2d. Crunches: 4x15 rest 30 seconds

Day 3: Full Body Power

  • 1a. Trap Bar Jumps: 5x3 rest 45 seconds
  • 2a. Dumbbell Push Press: 4x5 rest 45 seconds
  • 2b. Inverted Row: 4x10 rest 45 seconds
  • 2c. Split Squat Jumps: 4x5/5 rest 45 seconds
  • 2d. Plank: 4x30s rest 45 seconds

Day 5: Full Body Strength

  • 1a. Bench Press 5x5 rest 2-3 minutes
  • 2a. Goblet Split Squat 5x5 rest 60 seconds
  • 2b. Barbell Row 5x5 rest 60 seconds
  • 2c. Barbell RDL 5x5 rest 60 seconds
  • 2d. Hanging Leg Raise 5x10 rest 60 seconds

Keywords

Intensity: Auto-regulate based on daily energy levels.

Progression: Gradually increase weights or intensity over time.

Variation: Feel free to swap or modify exercises based on individual preferences and constraints.

Rest: Keep rest periods short to maintain a higher heart rate for added cardiovascular benefits.

Remember: Consistency is key, so make adjustments that align with your lifestyle and allow for sustainable progress.

Conclusion

Agile Periodization is not just a workout routine—it's a holistic approach to health for the modern dad. Fathers can overcome the Dad Fitness Dilemma by individualizing workouts, embracing adaptability, and focusing on continuous assessment.

Tailoring workouts to Dad Life through time-efficient routines and adjustable intensity allows fitness to integrate into busy schedules seamlessly. Including family-friendly activities and a mental wellness connection transforms exercise from a task to an enriching lifestyle.

References

Jovanović, Mladen. (2020). Strength Training Manual: The Agile Periodization Approach (Volume One & Two: Theory). 


 

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Ty Gregg is the Director of Strength and Conditioning for a private high school in the Memphis Metropolitan area. He has previously worked at the Division III college level working his way up from an intern and volunteer assistant to an interim director role. Outside of his role training youth athletes, Ty is the owner of G Fitness Solutions, where he helps his clients accomplish their fitness goals through diet and training.