Rich Thaw is a Montreal-based strength and conditioning coach—and father of one. We riff on coaching and parenting. Rich also shares some programming tips for building athleticism at any age.

Links

Rich Thaw Instagram

Empowr Instagram

Website

Exercise library

Do Hard Things

Rich’s Choose Your Own Adventure Protocol

Choose 1 of each:

Cardio: 500 meter row; 250 meter ski erg; 400 meter run; 100 feet on Jacob’s Ladder

Lower body: 20 squats; 10 walking lunges (per leg); 20 deadlifts

Upper body: 15 push-press; 20 push-ups; 3-5 pull-ups; 10 dumbbells rows (per side)

Perform 3 sets for time.

Week 1: Take your time (but hurry up)

Week 2: Beat last week’s time at all costs

Week 3: Beat last week’s time at all costs OR battle someone else on their combo

The Dad Strength Podcast is an Unlearning Network Production

Title music by Daniel Ross