Swishtraining

Basketball, Volleyball, Football , Soccer, Rugby, Strength & Conditioning, Field Sports, Hockey
Coach
Nicolas Dierynck

Full 8 week program. This program focuses on overall strength, speed, vertical jump, mobility and conditioning. The program consist of 5 workouts per week split up in two lower body days, two upper body days and one mobility and core focused day. 

Features
7 sessions per week
Must use App app to view and log training
Program Training
Features
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer
Equipment
Recommended
Basic gym equipment and a track or space to do sprints. 
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Sample Week
Week 1 of 8-week program
Sunday
Lowerbody Strength 

A

Pogo Jump

3 x 15

B

single leg line hops

3 x 15

C

oscilating 1/4 squats

3 x 12

D

double broad jump

3 x 3

E

Depth Jump

3 x 3

F

Trap Bar Deadlift

4 x 5

G

Romanian Deadlift

4 x 8

H

Side Lunges with Slider

3 x 8

I

seated calf raises

3 x 6

J

Farmers carry

3 x 10

K

Back Extension With Rotation

3 x 10

Monday
upperbody power+ conditioning

A

full can

2 x 12

B

Protraction Retraction

2 x 12

C

Push-Up

3 x 8

D

Med Ball Wall Throw

3 x 5

E

Clapping Push-Up

3 x 3

F

explosive Bench Press

3 x 4

G1

Lat Pulldown

4 x 8

G2

Half-Kneeling DB Shoulder Press

3 x 8

H

45 Degree Incline DB Row

3 x 8

I

Close Grip incline DB press

3 x 8

J

Treadmill Work

10 x 0:30

Tuesday
Mobility and core 

A

hamstring flosses

1 x 20

B

90/90 hip mobility

1 x 20

C

lateral lunge rocks

1 x 20

D

Pigeon Stretch

1 x 20

E

Kneeling Hip Flexor Stretch

1 x 20

F

ankle stretch

1 x 20

G

Deep Squat Breathing

2 x 0:30

H

Rollover to a V Sit

1 x 20

I

Med Ball Sit Up

3 x 12

J

Dead Bug with Mini Bands

3 x 12

K

DB Side Bend

3 x 12

L

Back Extension

3 x 12

M

Side Plank with Banded Clamshell (Dynamic)

3 x 15

Wednesday
sprints+ lowerbody strength 

A

High Pogo

3 x 15

B

A-Skip

2 x 10

C

B-Skip

2 x 10

D

Single Leg Bounds

4 x 6

E

Sprint

6 x 30

F

Depth Jump

3 x 4

G

Bulgarian Split Squat

4 x 4

H

Prone Machine Hamstring Curl

3 x 8

I

assisted Step Down

3 x 5

J

single leg calf raises

4 x 6

Thursday
Upperbody strength + conditioning

A

Band Pull-Apart

2 x 12

B

Protraction Retraction

2 x 12

C

T spine windmill rotations

1 x 15

D

Hand Release Push-Up

3 x 5

E

Pull-Up

6 x 3

F

dumbell bench press

6 x 4

G1

1-Arm DB Row

3 x 8

G2

DB Military Press

3 x 8

H1

DB Lateral Raise

3 x 12

H2

Diamond Push-Up

3 x 12

H3

Chin-Up

3 x 12

I

1-mile Run

J

Treadmill Work

1 x 5:00

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Train like never before

If you want to become an elite athlete and want to go the extra mile then this program is for you!

Get Explosive athlete program
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Explosive athlete program