Three structured workouts each week. Home or gym. Shorter options when life gets busy. Plus a simple nutrition system to help you achieve your goals.
You are there for everyone else. This programme is for you.
5.0 · Trusted by hundreds of parents
Over the past 30 years, I’ve studied sports science, trained alongside Olympic gold medallists, coached everyone from beginners in their 70s to competitive athletes, and made more mistakes than I can count.
If there’s one thing I’ve learned, it’s this: fitness doesn’t have to be complicated. Quite the contrary. Two principles shape this training approach:
1. One programme, scaled to you. The difference between a professional athlete and a 70-year-old beginner isn’t the kind of training. It’s the degree. That’s why this is one programme—not 20 plans to choose from. We follow the same workouts and progressions. Everything simply scales to your level.
2. Five disciplines that matter. The same basic systems shape every human body. Mobility, Strength, Cardio, Functional Bodybuilding and Power make the biggest difference to how we move, feel and live better for longer.
Move freely and comfortably through the positions your body needs for training and everyday life.
Build strong muscles, joints, tendons, and bones that support you now and as you age.
Build a strong, resilient heart, healthy lungs, and the engine for everyday energy and endurance.
Train carries, rotations, and one-sided movements that build balanced strength for real life.
Preserve speed, balance, reaction time, and the ability to move with intent as you age.
One year-round programme, scaled to your level, equipment and life.
Within the year-round programme, you train in progressive six-week blocks. Each week includes three main sessions and two optional sessions, each taking between 20 and 50 minutes.
Each session combines the five disciplines through supersets, circuits, timed intervals and other simple training formats to create the right training effect without wasting time.
Open any training day below to see exactly how it works inside the app.
And when life gets busy, the 5-Min Fix section gives you simple 5 to 10-minute workouts to get your energy up and stress down.
Instead of giving you a meal plan or restrictive food rules, I’ll show you how to build your own Nutrition Assistant using the AI you already trust.
Here is how it works: watch a short explanation, complete a guided form, generate your personal prompt and copy it into ChatGPT, Claude, Gemini—or another AI. Follow all six steps at your own pace and, step by step, build an assistant around your goals, family meals, weekends and real life. Use it when it helps and keep adjusting it as your life changes.
The nutrition approach is based on sports science and biology—not social media trends. The six steps in short are:
Work out what you want to achieve, how much energy your body needs, and what your current eating habits look like.
Learn what each nutrient does and how to combine foods without labelling meals as simply “good” or “bad.”
Find simple ways to add more protein, fibre, fruit, vegetables, and useful nutrients to foods you already enjoy.
Create a simple eating structure for weekdays, weekends, training days, and busy family days.
See which supplements have useful evidence, which may fit your needs, and which ones are probably a waste of money.
Plan for eating out, holidays, stress, poor sleep, and late-night hunger—without turning one imperfect choice into an imperfect week.
No restrictions. No conflicting advice. A way of eating that helps you achieve your goals, fits into family life and is simple enough to keep doing 10 years from now.
Everything you need to train consistently, eat well and actually achieve your goals.
Gym and Home versions in every workout. Three main sessions plus two optional each week, scaling to every level. Progressive six-week blocks, with the freedom to move sessions when training needs to fit your calendar.
Hundreds of 5 to 10-minute bodyweight workouts for when life gets busy. Your plan B to feel energised and release stress—whenever, wherever.
Build your assistant to understand your energy balance, know what and how much to eat from foods you and your family enjoy, discover which supplements actually work and much more.
Simple, safe and repeatable tests across all five disciplines. Offered every six months, so you don’t only feel the results—you see the numbers that prove them.
More than 800 demonstration videos, searchable by equipment, training focus, movement type or body area. Train with confidence and find the right movement in seconds.
Short challenges you can start anytime. Each targets a specific area, such as shoulder health, to build a capable body alongside your normal training.
Message Martin directly and chat with parents from around the world who are on the same fitness journey. Not a faceless platform.
Dive behind the scenes and understand the why behind the training and nutrition approach, so you know what you are doing without overthinking it.
Nothing is charged today, and you can cancel anytime.
Download the app and get instant access to training, nutrition and direct access to me.
Open your first workout, get moving and feel energised for your day.
Build your Nutrition Assistant around your goals and your real life, at your pace.
Train consistently, benchmark your progress and build momentum.
You’re joining me. Whenever you have a question about an exercise, your training, your nutrition—or you are simply not sure about something—send me a message inside the app.
The goal is not to make you dependent on me. It is to give you the confidence to eventually need me less. But whenever you want a coach, I am here.
Still not sure if Papa Power Hour is right for you?
Send me a WhatsApp message. I’m always happy to answer your questions before you join.
