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100 30 WORKOUTS TO GET YOU STRONG, LEAN, AND ATHLETIC WITHOUT SACRIFICING FAMILY, FATHERHOOD, OR FITNESS IN UNDER 10 MINUTES FOLLOW & LIKE US! M A K I N G S T R O N G P EO P L E ST R O N G E R Instagram FACEBOOK-SQUARE youtube barbellshrugged.com TABLE OF CONTENTS Bio 4 Join The Diesel Dad Community 5 Building The Diesel Dad 6-7 Own Your Morning 8 The Diesel Dad 100 9 Trigger > Habit > Reward 10 Habit Stacking: Training & Nutrition 11 Diesel Dad Nutrition 12 Diesel Dad Strength 13-15 Diesel Dad: 30 Day Challenge 16 Diesel Dad 100 - 30 Workouts 17-19 Technique Video Library 20 THE DIESEL DAD 100 | 3 BIOS Anders Varner Anders Varner is the co-host of the Barbell Shrugged Podcast. In 2010, he founded San Diego Athletics and sold the gym in 2016. He has coached athletes from every major sport including the NFL, MLB, WWE, and CrossFit. As an athlete he competed in the CrossFit regional four times and medaled at multiple Olympic Weightlifting competitions. Anders’ mission is to unite dads that want to be great fathers, husbands, and love lifting weights. The Diesel Dad is the result of refocusing my life away from being a competitive athlete, prioritizing being a father and husband, and still training to be strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Doug Larson COO and founding member of Barbell Shrugged (2012), has been in the world of functional fitness for almost his entire life, beginning gymnastics at age 3 and Olympic weightlifting at age 14 then starting CrossFit in 2006 at age 23 after spending a season as a pro baseball Strength and Conditioning Coach with the Colorado Rockies. He has been a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, received his Master’s Degree in Kinesiology (movement science) with a concentration in Health, Sport Science and Nutrition through the University of Memphis in Memphis,TN. Doug also owned and operated CrossFit Memphis from 2009-2018, training thousands of athletes for CrossFit, weightlifting and powerlifting as well as general fitness. His main specialties are human movement, weightlifting technique and mobility as well as maximizing strength, power and work capacity. Since starting Barbell Shrugged, Doug has had a heavy hand in building, promoting and managing many, goal specific online training programs followed by thousands of athletes worldwide. On the side, Doug has been competitive in MMA and jiu jitsu since 2004 and totally knows how to choke people unconscious with their own clothing... if that’s your thing. THE DIESEL DAD 100 | 4 JOINthe Diesel Dad COMMUNITY CLICK PICTURES FOR LINK DIESEL DAD DOJO Home for Diesel Dads that love lifting weights and train to be strong, lean, and athletic without sacrificing family, fatherhood, or fitness. BARBELL SHRUGGED PODCAST The Barbell Shrugged Podcast, with over 44m downloads, is your leading resource for strength, conditioning, and health delivered to you every Monday and Wednesday. Your hosts Anders Varner and Doug Larson bring you the principles of strength and conditioning in a fun, entertaining platform to guide you on your journey to living a strong life. BARBELL SHRUGGED YOUTUBE Over 1,700 videos, interviews, and 200,000+ subscribers teaching you how to perfect your technique, increase strength, and live a strong, healthy life. Be sure to subscribe and turn on notifications for immediate updates on new videos. FACEBOOK-SQUARE Instagram SOCIAL MEDIA Daily posts, movement demos, and free workouts to live your strongest life. Facebook: Barbell Shrugged Instagram Page Shrugged Collective Private Group Instagram: Barbell Shrugged Anders Varner Doug Larson THE DIESEL DAD 100 | 5 Building the Diesel Dad Welcome to the Diesel Dad 100 “Where the hell did all the time go?” This is the number one thing I found myself wondering when I had my daughter in 2018. Six month after she was born I woke up at 205 pounds - 15 pounds more than the day she was born. Poor sleep led to poor nutrition and inconsistent training. Being an ex-athlete, I know how to cut weight, so that is what I did. I immediately cut the calories, got to 190, and felt like an athlete again. Unfortunately, I still had not built the systems and structures into life that allowed for long term, sustainable success. Over the next 6 months, I again fell off the wagon, and ballooned up to 201. This time, instead of cutting weight, I realized I needed to shift my identity. The old athlete that trained 60-90 minutes a day, ate whatever, and spent hours at the gym was a thing of the past. I was a dad, I had new priorities, and less time than ever to get everything done. When I competed in sports, life structures were easy. I lifted, ate, and lived the life of an athlete. Every decision, friendship, and system was designed to make me better at ice hockey, CrossFit, and weightlifting. None of that was me anymore. THE DIESEL DAD 100 | 6 Building the Diesel Dad (CONT.) Now I was Dad. But’ “Dad” sounds boring and I haven’t trained and competed my entire life to be some regular dad with inconsistent workouts, average nutrition, and a soft dad bod. In my heart I am still an athlete and I still want to train hard. Herein lies the problem: balancing fitness, family, and fatherhood. This is when I created the superhero. The dad I aspire to be every day of my life. The dad that is strong, lean and athletic. The dad that is a savage father. The dad that is a savage husband. The dad that runs a savage business. The dad that is a savage in the gym. The dad that is strong, lean, and athletic without sacrificing family, fatherhood, or fitness. That dad is the Diesel Dad. ...and it was time to build the superhero. SIGN UP TODAY & SAVE 20% ON THE NEXT 30-DAY DIESEL DAD CHALLENGE U S E C O D E D D 20 A T C H E C K O U T . CLICK TO GET STARTED → THE DIESEL DAD 100 | 7 OWN YOUR MORNING The second my daughter wakes up, I no longer own time. I immediately feel behind the eight ball. Diapers, brushing teeth, combing hair, making eggs, getting dressed, and getting her in a car seat to go to preschool is nothing short of a 90-minute long, chaotic, NASCAR pit stop. Going from dead asleep, immediatley into hardcore dad, is a terrifying way to start your day. On top of that, as soon as I drop her off, business is in full swing. Emails, team meetings, and whatever else is on tap for the day. If I am lucky, sometime around noon, I may get 20 minutes to breathe, go for a walk, and actually do something for myself. This is not how the Diesel Dad superhero starts his day. The Diesel Dad needs quiet time to focus, check in with his body, brain, and make a strong cup of coffee before the world wakes up. The Diesel Dad starts his day with the most effective morning routine for getting strong, lean, and athletic without sacrificing family, fatherhood, or fitness. THE DIESEL DAD 100 | 8 The Diesel Dad 100 The Diesel Dad 100 is the most effective way for busy dads to get strong, lean, and athletic without sacrificing family, fatherhood, or fitness in under 10 minutes. Instead of waking up and getting fed to the wolves of fatherhood and breakfast time, I look at the morning as an opportunity to improve my fitness, positively start my day, and block out time just for me. It started by setting the alarm clock 30-minutes before my family wakes up. I would creep out of bed, turn on the pot of coffee, and while it was brewing, hit some push ups and air squats. The simple movements made me feel amazing. Getting some blood flow to the muscles, becoming more alert, focusing on quality movement, and fitness started my day in the most positive way possible. Very quickly, I started using dumbbells, kettlebells, and light weights to the routine. To add structure to this routine, I made a commitment that immediately upon waking up, I would accumulate 100 quality reps of 2-3 exercises to start my day. Suddenly, I owned my mornings. I was wide awake, excited for the day, had a nice pump, and did something for myself first thing, before anyone was awake. The momentum carried throughout the day. I ate healthier because I had positive momentum. I was motivated to take walks during the day instead of sitting for hours on end. I became more consistent with my training because I felt better and was less tired throughout the day. I am nine months in, consistently waking up 30 minutes before my family sees the light of day. I turn on the coffee, go to the garage, hit the Diesel Dad 100, accumulate 100 quality reps of 2-3 exercises, and if I have time, I take a morning walk. The Diesel Dad 100 is the golden ticket to owning your morning, creating space to build positive momentum, and filling your cup before the world wakes up and demands your attention. THE DIESEL DAD 100 | 9 TRIGGER > HABIT > REWARD The goal of the Diesel Dad 100 is not solely to get out of bed and do some push ups. The goal is to build habits that become the systems and structures that define your life. To become a Diesel Dad, you have to do what Diesel Dad’s do. Your daily practice creates habits. To create a habit, you need something that triggers a behavior, and that behavior must be met with a positive reward. For me, I set the alarm 30 minutes early (trigger). While the coffee is brewing I go to the garage and do the Diesel Dad 100. There are five major rewards that have led to my consistent success with the 'Diesel Dad 100': 1. O W N T H E M O R N I N G : By the time my family and business wake up, I have already gotten in a small workout, cup of coffee, and some fresh air. Everything else is easy when you fill your own cup first. 2. S T R E N G T H : I like lifting weights. The simple act of waking up, doing something I enjoy, and telling my muscles they are needed makes me happy, a little stronger, and physically prepared for my day. 3. M O B I L I T Y : I no longer wake up and feel cranky joints or stiffness. My body is prepared to move and accustomed to movement early in the day without a big warm up. 4. C O N F I D E N C E : I feel like the Diesel Dad 100 gives me an edge in life. While the entire world is sleeping I am awake, getting stronger, and preparing my body and mind for the day. By the time the world wakes up, I am miles ahead of them in preparedness, and the daily commitment is compounding interest. 5. H A P P I N E S S : There is no greater feeling than accomplishing something meaningful first thing in the day. Momentum is hard to attain and everyday we fight the inertia to get moving. The Diesel Dad 100 starts your day with a win that carries into every aspect of that day. These rewards create a system of behaviors that drive me to building the superhero I aspire to be, the Diesel Dad. THE DIESEL DAD 100 | 10 Habit Stacking: Training and Nutrition The Diesel Dad 100 is the most optimal way to own your morning, build confidence, improve fitness, and create positive momentum in your life. However, living the Diesel Dad life doesn’t end on the 100th rep of the Diesel Dad 100 morning routine. In my attempt to build the Diesel Dad superhero, I started with the simplest, easiest change I could make to bring the highest value to my life. The answer was the Diesel Dad 100. That simple solution gave me the momentum to go further and dig deeper. I started asking better questions: How does the Diesel Dad train? How does the Diesel Dad eat to get strong, lean, and athletic without sacrificing family, fatherhood, and fitness? The same way I created the Diesel Dad 100, I needed simple solutions to optimize the way I ate and trained. In the first 18 months of being a dad my weight moved from 190 to 205 to 190 and back to 201. At 201, I created the Diesel Dad and started living the life of the superhero I aspired to be. Today I sit at 189, the leanest I have been since 2014 the last time I competed in CrossFit at the peak of my training career. How did I do it? THE DIESEL DAD 100 | 11 Diesel Dad Nutrition Diesel Dad Nutrition follows two rules: 1. 2. Manage Calories Eat enough protein Everything else is negligible. Look, I am a dad. I have birthday parties, inlaws, and happy hours that I am socially responsible for attending. Turning down the cake or the beer is rude. Remember, “without sacrificing family, fatherhood, or fitness,” is a key component of the Diesel Dad. How many times are you going to say no to the birthday cake or happy hour before you are a bad husband, dad, or just being the annoying person that stops getting invited places. Diesel Dad Nutrition relieved all the anxiety of social situations, simplified my nutrition principles, and created a sustainable way for me to be strong, lean, and athletic without sacrificing family, fatherhood, or fitness. THE DIESEL DAD 100 | 12 Diesel Dad Strength Training My whole life I spent hours and hours a day in the gym. Some of it training, most of it just hanging out, being in the place I love. I do not have that kind of time anymore. Time in the gym is time away from the family and I do not like the opportunity cost of being away from my family for multiple hours so I can workout. How does the Diesel Dad train? The goals are clearly laid out: Strong, Lean, and Athletic. For each goal, I designed a program for each. When I have 45-60 minutes to spend training, I get strong. STRONG “EMOM Strength” - This program focuses on top end strength, speed, and power utilizing Westside Barbell dynamic effort and functional bodybuilding principles to increase raw strength. Sample Workout: EMOM STRENGTH PERIODIZED 40 ‒ 60 min . WO R KO U T S DURATION EXERCISES WO R KO U T 4-DAYS PER WEEK DURATION 8 ROUNDS R E P S EMOM - 3 ROUNDS EXERCISES R E P S A1 Front Squat 75% x 2 B1 Weighted Pistol Squat - L Side AMRAP A2 Bench Press 75% x 2 B2 Dumbbell Bench Press 15 reps B3 Hanging Knee Raises AMRAP C1 Weighted Pistol Squat - R Side AMRAP C2 Lying Dumbbell Tricep Extensions 15 reps C3 Weight Calf Raises 15 Reps Most of the time I have about 30 minutes to lift heavy, get as much volume as possible, and build muscle. THE DIESEL DAD 100 | 13 Diesel Dad Strength Training (CONT.) LEAN “EMOM Aesthetics” - This program combines old school bodybuilding and interval weight training to build muscle, burn fat, and look jacked. Sample Workout: EMOM AESTHETICS PERIODIZED 20 ‒ 40 min . WO R KO U T S WO R KO U T 5-DAYS PER WEEK DURATION PING PONG EMOM - 5 ROUNDS E X E R C I S E S A1 Clean - 2 reps @ 80% Clean 1RM A2 Low Incline Bench Press - 70% Bench 1RM B1 Sumo Deadlift - 3 reps @ 70% Deadlift 1RM B2 Feet Elevated Ring Push-ups C1 Sumo Deadlift - 3 reps @ 70% Deadlift 1RM C2 Feet Elevated Ring Push-ups At least once a week, I will have less time but want to crank up the intensity and get after it. For this I created Density Weight Training. THE DIESEL DAD 100 | 14 Diesel Dad Strength Training (CONT.) ATHLETIC “Density Weight Training” is the “set it up and get after it” program with higher intensity, functional movements targeted to build muscle and metcons in under 20 minutes. Sample Workout: DENSITY WEIGHT TRAINING 15-MINUTE AMRAP WO R KO U T S WO R KO U T 5-DAYS PER WEEK DURATION AMRAP - 15 MINUTES E X E R C I S E S A1 Strict HSPU x 3 A2 Strict Chin-up x 6 A3 Burpee Box Jumps x 9 These training programs allow me to assess how much time I have, how I am feeling, and have a world class training experience to get strong, lean, and athletic. Stacked on top of the “Diesel Dad 100” and “Diesel Dad Nutrition” these workouts fit perfectly into my day no matter how much or how little time I have to train. This is the life of the superhero. The life of the Diesel Dad. Now is your opportunity to become strong, lean, and athletic without sacrificing family, fatherhood, or fitness. Become the Diesel Dad. THE DIESEL DAD 100 | 15 THE DIESEL DAD 30-DAY CHALLENGE The Diesel Dad Challenge is your opportunity to get strong, lean, and athletic without sacrificing family, fatherhood, or fitness in 30 days. You will receive personalized coaching on the three pillars to becoming a Diesel Dad. • DIESEL DAD 100: Kickstart your day, build confidence, and create momentum in under 10 minutes. • DIESEL DAD NUTRITION: Personalized Nutrition and custom Macro template to know exactly what to eat, how much to eat, and when to eat it. • DIESEL DAD TRAINING: 30 Days of free workouts to get strong, lean, and athletic delivered through the TrueCoach App and right on your smartphone. In the Diesel Dad Challenge you will learn how to eat, train, and live to be strong, lean, and athletic without sacrificing family, fatherhood, or fitness. No more anxiety about what to eat. No more anxiety hoping you have enough time to workout. No more anxiety wondering if you are training the right way. 10 F R E E B O N U S R E S O U R C E S : 1. Unlimited Support From Me - I will be with you every step of the way 2. Protein Guide customize your body, goals, and workouts 3.“How to Eat” Nutrition Guide – Foods that Build Muscle and Burn Fat 4. Recommended Grocery Lists - Simplify the Supermarket 5. Meal Prep and Planning - Set your week up for success. 6. Macronutrient Guide – Personalized macros that work for you 7. Recovery Guide – Build muscle, better recovery, and more energy 8. Video Movement Guide – “How To” movement demos and explanations 9. Workout Tracking Sheets – Track your results and see improvements 10. Private Facebook Group – Coaching and Community Support SIGN UP TODAY & SAVE 20% ON THE NEXT 30-DAY DIESEL DAD CHALLENGE U S E C O D E D D 20 A T C H E C K O U T . CLICK TO GET STARTED → THE DIESEL DAD 100 | 16 Diesel Dad 100 - MORNING ROUTINE WEEK 1 EXERCISE A1 Air Squats 5 x 10 A2 Tuck-ups 5 x 10 A1 Push-ups 5 x 10 A2 No Push-up No Jump Burpees 5 x 10 A1 Walking Lunges 5 x 5 per side A2 Straight Arm Side Bridge Reps 5 x 5 per side A1 Inchworms 2 x 15 A2 Straight Leg Sit-ups 2 x 35 A1 Bent Over T Raises with 1-10 lbs 5 x 10 A2 Straight Leg Sit-ups 5 x 5 per side EXERCISE WEEK 2 REPS REPS A1 Chair Step-ups 5 x 5 per side A2 Alternating Single Leg V-ups 5 x 5 per side A1 T-push-ups 5 x 5 per side A2 Bear Crawl 5 x 10 sec A1 Reverse Lunges 30 per side A2 Bicycle Crunches 20 per side A1 Tricep Push-ups 10 x 5 A2 Leg Lifts 10 x 5 A1 Bent Over Y Raises with 1-10 lbs 5 x 10 A2 Supine Windshield Wipers 5 x 5 per side THE DIESEL DAD 100 | 17 Diesel Dad 100 - MORNING ROUTINE WEEK 3 EXERCISE A1 Table Top Glute Bridges 5 x 10 A2 Hollow Rocks 5 x 10 A1 Pike Push-ups 2 x 20 A2 Crab Walk 2 x 30 sec A1 Jump Lunges 5 x 5 per side A2 Straight Arm Side Bridge Reps 5 x 5 per side A1 Push-ups 5 x 10 A2 Single-Leg Alternating Leg Raises 5 x 5 per side A1 Supermans 4 x 15 A2 Bicycle Crunches 4 x 5 per side EXERCISE WEEK 4 REPS REPS A1 Single Leg RDLs 5 x 5 per side A2 Leg Lifts 5 x 10 A1 Inchworm with Push-up 10 x 3 A2 No Push-up Burpees 10 x 7 A1 Lateral Lunges 5 x 5 per side A2 Russian Twists 5 x 5 per side A1 Pike Push-ups 5 x 10 A2 Tuck-ups 5 x 10 A1 Bent Over W Raises with 1-10 lbs 5 x 10 A2 Straight Arm Side Bridge Reps 5 x 5 per side THE DIESEL DAD 100 | 18 Diesel Dad 100 - MORNING ROUTINE WEEK 5 EXERCISE REPS A1 RFESS 5 x 5 per side A2 Single-Leg Alternating Leg Raises 5 x 5 per side A1 Tricep Push-ups 5x8 A2 Jumping Jacks 5 x 12 A1 Curtsy Lunges 5 x 5 per side A2 Supine Windshield Wipers 5 x 5 per side A1 T-push-ups 5 x 10 A2 Single Leg V-ups 5 x 5 per side Bent Over T Raises with 1-10 5 x 10 A1 pounds WEEK 6 EXERCISE REPS A1 Jump Squats 2 x 15 A2 Straight Leg Sit-ups 5 x 35 A1 Pike Push-ups 10 x 6 A2 Burpees 10 x 4 A1 Skater Squats 20 per side A2 Bicycle Crunches 30 per side A1 Inchworm with Push-up 4 x 10 A2 Hollow Rocks 4 x 15 A1 Bent Over Y Raises with 1-10 lbs. 5 x 10 A2 Supine Windshield Wipers 5 x 5 per side THE DIESEL DAD 100 | 19 Technique Video Library OLYMPIC WEIGHTLIFTING UPPER BODY CLEAN Push Press | TechniqueWOD Overview TechniqueWOD Push-ups | Progression | TechniqueWOD Starting Position TechniqueWOD Handstand Pushups First Pull TechniqueWOD TechniqueWOD: Handstands & HSPUs Transition TechniqueWOD Overhead Press | TechniqueWOD Second Pull TechniqueWOD Ring Dips | Progression | TechniqueWOD Catch and Reovery TechniqueWOD Bench Press | TechniqueWOD SNATCH Overview TechniqueWOD Starting Position TechniqueWOD First Pull TechniqueWOD Transition TechniqueWOD Second Pull TechniqueWOD Catch and Reovery TechniqueWOD JERK Overview TechniqueWOD Dip and Drive TechniqueWOD Catch and Recovery TechniqueWOD Pull-ups | Progression | TechniqueWOD Rows | Progression | TechniqueWOD Pendlay Rows TechniqueWOD One Arm Rows TechniqueWOD Landmine Pressing TechniqueWOD Grip Training Part 1 & Part 2 TechniqueWODs CORE GHD Situps | TechniqueWOD Toes to Bar, Hanging Leg and Knee Raises Progression | TechniqueWODBench Farmer’s Carry and One Arm Farmers Walk TechniqueWOD LOWER BODY Pallof Press | TechniqueWOD Back Squat | TechniqueWOD Side Bridge Reps - Side Bends etc TechniqueWOD Front Squat | TechniqueWOD Front Planks TechniqueWOD Deadlift | TechniqueWOD Full Contact Twists TechniqueWOD Romanian Deadlifts | TechniqueWOD Static Full Contact Twists TechniqueWOD Good Mornings | TechniqueWOD Kb Windmills TechniqueWOD Lunges | TechniqueWOD Rower Rollouts TechniqueWOD Pistols | TechniqueWOD Rear Foot Elevated Split Squats TechniqueWOD Barbell Glute Bridges | TechniqueWOD Glute Ham Raise | TechniqueWOD Weighted Step-ups TechniqueWOD Shrimp Squats TechniqueWOD Cossack Squats / Lateral Lunges TechniqueWOD Skater Squats and Single Leg RDLs Technique WOD HexBar Squats TechniqueWOD THE DIESEL DAD 100 | 20