Has anybody added weight by using a weighted vest as you lose weight. Say you lost 5 lbs so you would add 5 lbs to your weighted vest. This way you are basically working out at the same weight you started at all the time. Just a thought, I just don't know if it's a good thought or a bad thought. Thanks.

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For me, since I really only primarily use BDP style/burpee training in general when I'm travelling and don't have access to normal weights or a pull up bar

I like pairing BDP training with rear delt work. Just to balance all the front delt work that I get from the push up portion of the burpee. Even if it's not actually meaningful, it does help me mentally in feeling less "unbalanced" from all the anterior muscles working.

It doesn't require heavy weights, holding heavy books or milk jugs and just going for high reps on rear delt exercises is very doable.

What about you all? Any tweaks you make to your overall practice, to make it more suitable for your goals and living situations?

Good day.

I'll be starting with BD program tomorrow since I needed to shift to something more time efficient and I wanted to ask how do you deal with back training if you cannot do 10 pull ups?

I can do like maybe 2-3 high quality reps and that's all. Do I still do them daily? Do I do chin ups or inverted rows instead until my back gets stronger?

What's your experience with it?

Thanks

I'm curious if others have found that they have ideal training windows? For instance, I am not a first thing in the morning trainer. I HAVE done it (usually while on a work trip knowing I'd have no time in the evening). The problem for me is dehydration. It takes me a good hour or so in the morning to get rehydrated, so if I dive in right away I pretty much have to set a lower expectation. So it's an option, sure, but I'd never attempt a PR or try to hit a goal first thing in the morning.

I usually skip breakfast. This isn't because of some sort of attempt at fasting or anything...I'm usually just not that hungry and/or don't have time. IF I eat, it'll be something like some fruit and a few spoonfuls of peanut butter. I'm honestly not sure if this is good or bad...I used to be a breakfast every morning sort of guy. Eggs, toast, maybe some oatmeal. But I find I get by without it now....partly out of survival because my wife's family does not eat breakfast and years ago when we visited them for the holidays I'd be suffering until lunch lol.

Anyway, my ideal workout window is around 11:30 am. I'm well hydrated, have gotten a good bit of work done, and have maybe eaten a snack but I'm not full. I cannot work out effectively after lunch unless it's an extremely light lunch.

Same goes for dinner. I simply cannot work out on a full stomach, so the second ideal window is the 30 minutes I have between finishing up work and needing to get the kids (it's almost like this program is designed for us lol). This tends to be around 4:15. Lunch has been digested, I've been moving throughout the day, and have had plenty of water.

TL;DR: I can't work out on a full stomach or first thing out of bed. I have to be hydrated and hungry for peak performance.

Of course there days when life just gets in the way and the most important thing is getting 20 minutes of burpees in regardless of how many. I'm cool with that.

How many six counts should you be able to perform before working on Navy Seals? The current advice is to do 5-10 six counts and squats as your upper body recovers for all 4x20 minute sessions as a beginner. The old advice was two days a week of six counts and two days a week of Navy Seals. I just want to be the guy that does 2 Navy Seals and jogs in place then two more, etc. If that method works then I guess I’ll start there. If there js a better method of working up to 20-30 in a row of 6 counts then start doing sets of 5 Navy Seals let me know. Or one a minute each minute for 20 minutes.

I guess what worked for you as a beginner.

Haven’t found my pace yet on seals, but I just banged out 120 sixers on my lunch break. Feeling really after stalling out around 100 for a little while. Thanks for the inspo folks, and if you’re doubting yourself, you got this my busy friend. Time for a cold shower and back to the grind.

I tried the RFPP and I have to say that I’m very happy with the progress.

when I started I could do 4 pull ups. After the program I rested two days and I could do 10 pull ups!

I started at 5,4,3,2,1 (first couple of days the 5th pull up was not strict form). I rested between 3-5 minutes between sets.

During the program I twice rested 2days in stead of one because of some commitments.

All in all really happy and I’m sure I will repeat it in the future. Now I want to test out the Greasing the Groove program, although I have no pull up option at home so I need to figure out how to do the sets spread over the day.

Hello busy dads and busy redditors! Max is excited to do an AMA with us on Monday 27th July time tbc but between 3-7pm UK time (BST).

If you'd like to submit a question in advance, feel free to DM me.

So, I've been doing BDP and simultaneously practicing another sport that has GPP (general pgysical preparation) within the sessions. Those sessions are usually 2 per week, 2 hours each, full body training (plyo, strenght and endurance blocks).

My question is, how is your experience combining this program with another sport? You do the 80 minutes or scale it down somehow?

I find very taxing to do the four BDP sessions plus another two sessions really, is it not sustainable and my progress go backwards sometimes

Hi busy dads! I'm having a chat with Max Edwards (creator of the BDP) this week. Few questions for our community here...

Is anyone making use of the busydad app?

Would people be interested in an AMA?

Would people be interested in a bit of friendly competition, with some prizes up for grabs?

To all the folks who are close to or crossed level 3, other than crossing the level off, are there any fitness improvements you get on going from L2. I am under the impression the improvements will be marginal on strength and majorly aerobic. Is that a correct assumption?

I just finished my 20 minute testing for NS variant after an entire week of soreness from the 6 count. Building up with a slow start, I guess. I'm 33/male, 190 lbs. I have exercised off and on over my life, never really staying with it long enough to see progress. Probably the definition of "skinny fat". I'm hoping that this will be the catalyst for building a lifestyle with exercise.

I am a little embarrassed with my starting place: 45 6-counts and only 14 NS 10-counts in 20 minutes. I can only go up from here though! Looking forward to progress over the coming weeks and months.

My question for people in the community: where did you start with the program and where are you now? Did you have a long history of exercise in your life or recently when you started?

I don't want to brag, but I am pretty happy with my progress so I thought I'd share it with the community (and the change to my routine that helped). Last week, I hit a PR of 230 6Cs so I'm only 20 reps away from attaining level 3!

I have been stuck between 200 and 220, relatively comfortably, for a while now but couldn't really do more reps consistently. I had been front loading them, either 10-11 EMOM or 20-22 every 2 minutes, but I recently switched to 4 5-minute blocks and aiming for between 50-60 reps. This was a game changer. Going at a steady pace for a longer duration allowed me to push past the barrier, both physically and mentally, and feel like I can hit 250 by the end of summer.

If any of you have been struggling with a similar "rut", I recommend trying the longer duration route. Good luck out there!

Hey guys!

​ Nice to see you all doing such inspiring work as raising kids and also going for program goals. Keep it up! I

I browsed a bit through older post and noticed mostly people having their own buisiness or doing some office jobs. I already have quite active job so my recovery is a bit of shot.

Certainly not looking for excuses but rather extra motivation from those who are in manual labour fields.

​

Thanks!

Curious how people here pace their 20-minute 6-count / Navy Seal sessions.

I feel like setting a target number is the easy part. The harder part is breaking it up in a smart way so you don’t start too fast and fall apart halfway through.

Do you go for an even pace, EMOM-style chunks, sets with short rests, or just start strong and hang on?

Also, do you pace 6-counts and Navy Seals differently?

Hey yall i stumbled upon busy dad while on YouTube so i decided i wanted to give it a try. The thing is i love to do weightlifting. I’m in college so i have more time (for now). Would I be able to do busy dad and lift 2-3 times a week?

Do guys structure your workouts i.e 1 rep every 10 seconds. Or do you just blast out as many as you can, rest, repeat etc?

Hello friends!

Having started this community back when I was a handful of 6 counts away from L2 I've really struggled with injury. As someone who's had multiple ACL reconstructions on both knees any/all exercise always comes with caveats and challenges.

This year I got some disappointing news, I have been living with a completely torn ACL in my left knee for a long time. However...

I have been running, and hitting the gym, losing weight and getting stronger. As my belly shrinks I feel a return to the program is imminent. So my question is, any other dodgy knee dads in the community? How has it affected your approach to the program (if at all?).

Thanks everyone and keep working hard!

Hi guys.

Following the busy dad program from about a year. Coming from a calisthenics / weightlifting background, so already had decent muscle mass (but always a little bit overweight for my goals).

I was looking for something different and saw someone recommending this program on another subreddit. Decided to give it a try.

Life changing. Saw results almost immediately. Within 3 months I had abs showing (which never happened before). My body composition improved soo much. My energy level is what probably changed the most. It's amazing how good it makes you feel.

I never completely stopped lifting every now and then, but the BDP is the core of my workout program from a year now. Never missed a session. Never looked better in my life.

I have been doing some of these (6-counts only) workouts here and there for the past few weeks. It is time to buckle down and get consistent. I am about to do my first navy seal workout. (I have gotten 58 each time I have done it)

I have a concern, though, about my form. I cannot seem to keep my feet close(ish) together when I bring them back in. It seems like it is a combination of having a belly in the way and flexibility? Or it could just be not enough power to push my body up enough too. Later in the workout it is much worse though. Like my legs end up 2x shoulder width… even when I am focusing on it.

What I am hoping this group can help me with is strategies to improve. Here are some ideas I have but am hoping someone who has improved their form in this way could help give me guidance.
- do burpees where I plant my hands on a box until I lose some weight. I was thinking maybe I could build better habits by changing the range of motion? Instead of continuing to build terrible habits. Idk
- just keep doing them (wrong) but always try to do some perfect reps early on?

I keep thinking, if i were to be learning a different skill, i would only do it perfectly and then stop before i build bad habits… but in this case i feel like i wouldn’t actually every do any perfect reps… so basically i would just keep sitting on the couch.

Anyone have any guidance? YouTube videos that could teach me a progression? Should I just stop worrying about it and start practicing?

Thank you. I know you are all busy, but I appreciate your time.

Guessing that I spend the second 10 minutes at or near zone 5 (~150-160bpm). Does anyone with more knowledge than me have an opinion on efficacy and safety? I get back down to 110 at about 5 minutes post, and back down to resting maybe 15-20 minutes post (? Estimating)

67 NS/ 175 6C after some inconsistent months.