The Athletic Dad Collective

THE ATHLETIC
DAD SCORECARD

Find out exactly where you stand. What to fix first.

Answer honestly. This is not about where you want to be. It is about where you actually are right now. Your score will tell you exactly what's holding you back.

Performance
Fitness
Lifestyle
Final Step
Your Score
Category 01
Performance
Strength, power, and athleticism. This is what your body can actually do.
Strict Unbroken Pull-Ups
Full range of motion. Dead hang to chin over bar. No kipping allowed.
I cannot do one yet0 pts
1–3 reps1 pt
4–7 reps2 pts
8–12 reps3 pts
13–17 reps4 pts
18+ reps5 pts
Vertical Jump
Max effort standing vertical jump. Use an OVR device, jump mat, Vertec, or even a wall if necessary.
Under 12 inches0 pts
12–16 inches1 pt
17–21 inches2 pts
22–26 inches3 pts
27–31 inches4 pts
32+ inches5 pts
Bench Press Reps at Bodyweight
Load the bar to your bodyweight. How many reps can you get? Full range of motion, touch and go.
I cannot press my bodyweight0 pts
1–3 reps1 pt
4–7 reps2 pts
8–12 reps3 pts
13–17 reps4 pts
18+ reps5 pts
Max Back Squat (as a multiple of bodyweight)
Divide your max squat by your bodyweight. Example: if you weigh 200 lbs and squat 250 lbs, that is 1.25x bodyweight.
Less than 0.75x bodyweight0 pts
0.75x – 1.0x bodyweight1 pt
1.0x – 1.25x bodyweight2 pts
1.25x – 1.5x bodyweight3 pts
1.5x – 1.75x bodyweight4 pts
1.75x+ bodyweight5 pts
Max Deadlift (as a multiple of bodyweight)
Conventional or sumo stance both count. Use your best single rep max and divide by your bodyweight.
Less than 1.0x bodyweight0 pts
1.0x – 1.25x bodyweight1 pt
1.25x – 1.5x bodyweight2 pts
1.5x – 1.75x bodyweight3 pts
1.75x – 2.0x bodyweight4 pts
2.0x+ bodyweight5 pts
Category 02
Fitness
Conditioning, endurance, and aerobic capacity. Can your engine keep up with your life?
1 Mile Run Time
All out effort on a flat surface. Track, treadmill, road all count. Best recent time.
Over 12:000 pts
10:00 – 12:001 pt
8:30 – 9:592 pts
7:30 – 8:293 pts
6:30 – 7:294 pts
Under 6:305 pts
Max Unbroken Push-Ups
Chest touches the floor, full lockout at the top. No sagging hips, no half reps. Stop when form breaks.
0–9 reps0 pts
10–19 reps1 pt
20–29 reps2 pts
30–39 reps3 pts
40–49 reps4 pts
50+ reps5 pts
Dedicated Cardio Sessions Per Week
Intentional cardio work only. Walking your dog or parking far away does not count here.
None0 pts
1 session/week1 pt
2 sessions/week2 pts
3 sessions/week3 pts
4 sessions/week4 pts
5+ sessions/week5 pts
How's Your Breathing During Moderate Activity?
Think about climbing a few flights of stairs, playing with your kids in the backyard, or jogging a short distance.
Winded easily. Simple tasks leave me breathless0 pts
Somewhat winded. I notice it but manage2 pts
Moderate. I can talk but I feel it3 pts
No issue. I recover quickly and feel capable5 pts
Resting Heart Rate
Check it first thing in the morning before you get out of bed. A fitness tracker or smartwatch works great for this.
Over 90 bpm0 pts
80–90 bpm1 pt
70–79 bpm2 pts
60–69 bpm3 pts
50–59 bpm4 pts
Under 50 bpm5 pts
Category 03
Lifestyle
Sleep, nutrition habits, and daily movement. The foundation everything else is built on.
Average Hours of Sleep Per Night
Give me your real average. Not the night you slept 9 hours, not the night the baby woke you up 4 times.
Under 5 hours0 pts
5–6 hours1 pt
6–6.5 hours2 pts
6.5–7 hours3 pts
7–8 hours4 pts
8+ hours, consistent quality5 pts
Average Daily Step Count
Open your phone's health app and check your 7-day step average. Use that number.
Under 3,000 steps0 pts
3,000–5,000 steps1 pt
5,000–7,500 steps2 pts
7,500–10,000 steps3 pts
10,000–12,500 steps4 pts
12,500+ steps5 pts
Lifting Sessions Per Week
Structured resistance training sessions only. Weights, bands, or bodyweight programs all count.
Not currently lifting0 pts
1 session/week1 pt
2 sessions/week2 pts
3 sessions/week3 pts
4 sessions/week4 pts
5+ sessions/week5 pts
Nutrition Tracking Consistency
Be honest with yourself here. Thinking about what you eat is not the same as tracking it.
Never. I eat whatever, whenever0 pts
Rarely. Maybe once a week1 pt
Sometimes. A few days per week2 pts
Most days. I am aware of my intake3 pts
5–6 days/week consistently4 pts
Every day. Hitting my macros consistently5 pts
Daily Protein Intake
Best estimate is fine. If you have no idea, that is important information too.
No idea. I do not track it0 pts
Under 80g1 pt
80–120g2 pts
120–160g3 pts
160–200g4 pts
200g+ hitting my target daily5 pts
Daily Stress Management
Work stress, dad stress, financial stress. All of it counts. How are you actually holding up?
Overwhelmed. Stress is affecting my health and sleep0 pts
High. It is hard to manage most days1 pt
Moderate. Manageable but always present2 pts
Average. Some good days, some bad3 pts
Low. I manage it well most of the time4 pts
Very low. Solid routines and recovery habits in place5 pts
Final Step
One Last Thing
Three quick questions. Then your score is ready.
Have You Ever Hired an Online Coach or Trainer?
Yes. I have worked with an online coach before
No. This would be my first time
Yes. In person only, not online
Would You Be Interested in Learning More About the Athletic Dad Collective?
An online community of dads training for strength, athleticism, and longevity. Built to be truly capable for their children.
Yes. I am ready to learn more right now
Yes. I need a little more time
Maybe. Depends on what is involved
Not right now
On a scale of 1–10, how interested are you in joining a community that provides:
Custom programming. Personalized nutrition based on your goals. Direct access to Coach CT with over 16 years of experience in strength and performance coaching.
1 to 2. Not really interested right now
3 to 4. Mildly curious
5 to 6. Somewhat interested
7 to 8. Very interested
9 to 10. Ready to go. Tell me everything
Your Athletic Dad Score
0
out of 80 points
Score Breakdown by Category
Performance
0 / 25
Fitness
0 / 25
Lifestyle
0 / 30