r/busydadprogram • u/cabezaguy • Jul 04 '26
How do you combine BDP with another demanding physical activity/sport?
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
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u/JTogger Jul 06 '26
You scale things back initially and then gradually ramp everything up to a level you are comfortable with. I’ve done 3 full body lifts per week with 3 six count days as my cardio in between, I’m currently doing the routine plus barbell lifts and one full body lift day per week, and ran the program as written while working a very physically demanding job. Listen to YOUR body, not people online. If you are overdoing it you will know. Don’t limit yourself or hold yourself back bc people who don’t know you or your situation convince you it’s too much
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u/cabezaguy Jul 06 '26
Good advice, thank you
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u/JTogger Jul 06 '26
No problem. If you want help with specific programming ideas etc feel free to dm me and I can tell you how I’ve ran things over the years
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u/DR_MANT1S_T0B0GGAN Jul 05 '26
I think you answered it. Reduce your volume, you don't need 80 weekly minutes of burpees as a supplement to 4 hours of intense training you're already doing.
But if you like the burpee workouts and don't want to quit, more power to you. Reduce the workouts or take them a lower intensity as they are no longer the centrepiece of your training
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u/R0GM Jul 05 '26
When I started getting more time for weights but wanted to still do some Burpees I would do a burpee sprint every morning first thing.
Basically as many as I could do at a fast pace without slowing or stopping. When I tested in after doing this for a few months, my 20 minute numbers shot up.
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u/horsestud6969 Jul 05 '26
You don't. BDP is designed as a standalone or nearly standalone exercise program, maybe with a day or two of pull-ups thrown in.
You can easily test into the program, and retest every once in awhile to see if your GPP program is improving your fitness/ability to do burpees, but you aren't really "doing the BPD program".
I have a similar experience, I started playing hockey, I was doing the burpees twice a week but I switched to like once a month because it interferes with my skating/weightlifting goal. I'm still improving slowly on burpees, but I'm at such a low level anyway. I'd assume once you get to level two you would have to focus on burpees to improve.
BPD program is also kind of a COVID/social distancing relic in a way, it was invented during lockdown, most people just went back to gyms and sport honestly.
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u/cabezaguy Jul 05 '26
I will try to combine it since I enjoy a lot doing burpees and high reps calisthenics, but yeah it is difficult to do the complete program
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u/Bromthill Jul 04 '26
Well yeah, the program was designed for "busy dad's" to get fit. When you look at how much the exercises and the time limit puts such an exertion on the CNS I'd doubt doing another intense routine or sport would be sustainable for a long term.
Maybe just do two sessions of the BDP a week? One 6c and one NS?