Start Strong. Stay Consistent. Train with Purpose.
Everything you need to understand the program, scale your workouts, and get the most out of your training — no matter how busy life gets.
Welcome to the Strong Parent Training Team! This page will walk you through exactly how to follow your workouts, adjust them to your schedule, and understand the key terms we use. Whether you're training at home or in the gym, this is your guide to staying consistent, training smart, and building real strength that lasts.
Weekly Structure
Each week follows a consistent, flexible structure designed for busy parents:
4 Strength & Conditioning Days – Foundational training to build full-body strength, mobility, and capacity
1 Bodybuilding Day – Targeted muscle work to build balance, durability, and muscle tone
1 Core & Conditioning Day – Focused work to strengthen your midsection and improve energy systems
Every workout is written to scale to your schedule, taking anywhere from 30 to 75 minutes depending on how much time and energy you have that day.
Scaling Your Workouts
Life gets hectic — this program is built to flex with you. Here's how to stay consistent without burning out:
Weekly Scaling
Minimum: Hit at least 3 Strength & Conditioning days each week
Optimal: Complete all 4 Strength & Conditioning days
Extra Credit: Add the Bodybuilding, Core & Conditioning, or both if you’ve got the time and energy
Consistency with the foundational days is what drives long-term progress. Everything else layers on top.
Scaling Within a Workout
Pressed for time? Follow this step-by-step approach:
First change: Cut the foam rolling cooldown and reduce each warm-up superset by 1 round
Second change: Reduce the strength superset by 1 round
Third change (if really tight on time): Choose either the warm-up + strength or warm-up + conditioning circuit
Low Energy or Returning from a Break?
Use lighter weights and slower tempos
Focus on movement quality over volume
Skip optional circuits if needed
The key is showing up — not crushing every session. Training is a long game, and your body will thank you for playing it smart.
Terminology
Equipment
KB = Kettlebell
DB= Dumbbell
BB = Barbell
Programming Tools
RPE = Rate of Perceived Exertion
This is how hard a set feels, based on a 1–10 scale.
RPE 10 = Max effort (you couldn’t do another rep)
RPE 8 = Hard effort (2 reps left in the tank)
RPE 6 = Moderate effort (you’re cruising)
RPE helps you train hard enough to make progress without burning out — especially important when juggling life and recovery.
Superset = Two exercises done back-to-back. In strength work, take your time between movements. This is not a race — it's about intentional rest to ensure quality reps.
Workout Formats
EMOM = Every Minute On the Minute
Start a movement at the top of each minute. Rest for the remainder of the minute. Great for pacing, conditioning, and control.
RFT = Rounds for Time
Complete a set number of rounds as fast as good form allows. Move with purpose, but don’t rush to the point of sloppy movement.
Chipper
One big list of exercises or reps you “chip away” at until done. Usually longer and mental — just keep moving and finish what’s in front of you.
Tabata
A 4-minute format: 20 seconds work, 10 seconds rest, repeated 8 times. Great for short bursts of intensity.
Work/Rest Intervals
These are structured sets where you push hard during work periods, then recover. For example: 40 seconds on / 20 seconds off. Aim for intensity during the work, then actually breathe during rest.
Rest Days & Making Up Missed Workouts
Life happens. The goal isn’t perfection — it’s momentum.
Rest Days: Take 1–2 full days off each week to recover. Go for walks, stretch, or just breathe.
Active Recovery: Light movement like hiking, mobility, or low-intensity play counts.
Missed a Workout? Don’t stress. Just pick up with the next programmed day — no need to backtrack unless you want to. Forward is forward.
Tracking Progress
We track progress to stay accountable, but numbers aren’t everything.
Yes, we want to see your strength go up, your conditioning improve, and your movement competency grow. Log your weights, reps, and how you felt in TrainHeroic — that feedback helps guide future training.
But real progress? That’s feeling better in your body.
Less pain.
More energy.
Clothes fitting better (or honestly, just looking better naked).
That’s what matters most. The weights will go up over time if you keep showing up — but consistency always beats chasing numbers. Stay the course.
Want Better Results? Learn the “Why” Behind the Movement
TrainHeroic shows you how to do each exercise — but it doesn’t teach you how to move optimally, train smarter, or understand your body in a way that prevents injury and improves your quality of life.
That’s why we built Strong Parent Coaching Foundations (SPCF) — an on-demand video library that teaches you the mechanics, strategies, and principles behind intelligent training
Mindset Reminders
This is a long game. The goal is strength and energy for real life — not just shredded abs or gym PRs.
You won’t feel 100% every session — train anyway.
Some days will be short or light — that still counts.
Training should help you feel better, not beat you up.
You’re not a fitness influencer — you’re a parent. Train for that.
Equipment Substitutions
Don’t have a full setup? No problem. Use what you’ve got and adjust as needed:
No barbell? Use DBs or a heavy KB.
No bench? Try a box, step, couch, or sturdy cooler.
No pull-up bar? Use banded or dumbbell rows.
No sliders? Use towels or paper plates on hard floors.
Missing something else? Sub a similar pattern (e.g., push → push, hinge → hinge).