I’ve seen a couple people ask questions about programming for having a new kid. We had our first kid a week ago and I wanted to report on how I feel doing this training program over the next 12 weeks. I’m going to run the easy strength template with a shorter steady state run.
Template
Warm Up – Jog then KB Swing/Squat
Program
Incline Bench
Pull Up
Deadlift – Sumo/Conventional – Sumo reps immediately followed by matched reps with conventional
Farmers walk variation
Hanging Leg Raise
First week
Felt like trash training on broken up sleep. My wife has been good about allowing me to train for about an hour. We live 1 minute from our gym which helps with total training time. I start with a brief run because I need to maintain my running conditioning for an upcoming ACFT and I don’t want to decondition for that test. I also start with it because I’m still not into running and I need to get this done. It would probably make more sense to do this after the lift as this mimics the test, but I just need to get the run in.
BJJ
Pre child and post mobilization I increased my training knowing that the kid was coming. I’ve had to greatly cut back my training. I went twice the first week. I found a pseudo return to training to help with the transition.
Periworkout Nutrition
This was probably the biggest mistake that I made. I’ve been training fasted after blasting cold brew coffee and by the end of the workout I feel like trash. I’m going to start using an intraworkout product with some dextrose so I don’t feel as bad training or drained after. I increased my caffeine as I expected, but I’m cautious because I jokingly told my friend that I would just keep cranking the stimulants and he said he did the same thing and got an arrhythmia.
Community
I was surprised by how much community helps and matters. Between the military, Jiu Jitsu, my wife and my work, church and family we’ve been supported. I never thought that being connected in these groups would pay dividends. I feel a constant sense of indebtedness and thankfulness. Before I felt that a life of service was important because of the way that others have enriched my life. Now I’m realizing how important a meal can be to those going through a challenging time.
Work:
I go back to work next week as I don’t have paternity leave. This is going to bring another set of challenges and I’m curious to see how I have to modify my training.
Perspective
While we were leaving the hospital my wife and I were on the elevator with a family going up to visit their kid in the NICU. My wife works in the NICU at the hospital where we delivered. It’s challenging going from living a selfish life to one where you have to support a complete dependent. I’ve thought a lot about that family because we are blessed that my wife and the kid are healthy. While we can complain about the sleep deprivation, some people struggle with infertility, health complications of the mother and the loss of their child. We had/still have a hesitant mindset that something will go wrong because that’s our normal. This first week was about as challenging as expected. My only fitness goal right now is to keep training. I do think having a baseline level of fitness helps with the sleep deprivation. I think training continues to be a healthy outlet. I’m hopeful that it allows me to model a more healthful outlet.
Seeking Progress 