Swank Athletic Performance
Football , Basketball, Hockey, Lacrosse, Multi-sport, Field Sports, Functional FitnessPower Strength Program is a structured workout plan designed to develop both maximal strength and explosive power. It typically combines heavy resistance training (like squats, deadlifts, and bench presses) to build raw strength, with power-focused exercises (such as Olympic lifts, plyometrics, and speed work) to enhance athletic performance.
This type of program is commonly used by athletes, lifters, and fitness enthusiasts who want to improve performance in sports or increase overall muscular strength and power output.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Body Prep
Mobility & Activation: Hip Flexor Stretch -2 x 30s ea side Worlds Greatest Stretch -2 x 5 ea side Banded Lateral Walks -2 x 10 steps ea side Ankle Mobilizations 2 x 10 ea leg Dynamic Movements: High Knees -2 x 15 yards A Skips/ B Skips -2 x 15 yards Lunges with Torso Twist 2 x 15 yards
B
Iso Lunge Hold W/ Calf Raise
C
DB Hang Squat Clean
@ 60, 65, 70, 70 %
D1
Front Squat
4 x 5 @ 65, 70, 70, 75 %
D2
Broad Jump
4 x 3
E1
Landmine Rotational Squat Press
E2
Banded Plank Row
F1
Med Ball Rotational Throw
F2
Sled Sprints
Recovery
G
Lower Recovery
1. Standing Hamstring Stretch (30 seconds per side) 2. Quadriceps Stretch (30 seconds per side) 3. Hip Flexor Stretch (30 seconds per side) 4. Seated Forward Fold (30 seconds) 5. Butterfly Stretch (30 seconds) 6. Lying Figure Four Stretch (30 seconds per side) 7. Calf Stretch (30 seconds per side) 8. Pigeon Pose (30 seconds per side) 9. Child's Pose (1 minute)
Prep
A
Upper Body Prep
Mobility: Open Books 2 x 10 reps Scapular Wall Slides 2 x 10 reps Shoulder Dislocates (PVC / Band) 2 x 10–15 reps Activation: Banded Pull-Aparts 2 x 15 reps Push-Up Plus 2 x 10 reps Scalp Push Ups 2 x 10
B
DB Power Snatch 2.0
4 x 3 @ 60, 60, 70, 70 %
C
Push Press
4 x 5 @ 65, 70, 75, 75 %
D
Wide Grip Pull Ups
E1
DB Bench Press
3 x 8
E2
DB Tricep Extension
F1
Bosu Ball Plank
F2
Med Ball Slam
G
Battle Rope Alternating Waves
Recovery
H
Upper Recovery
1. Shoulder Stretch (30 seconds per side) 2. Triceps Stretch (30 seconds per side) 3. Chest Stretch (30 seconds) 4. Upper Back Stretch (Thread the Needle) (30 seconds per side) 5. Lat Stretch (30 seconds per side) 6. Biceps Stretch (30 seconds) 7. Neck Stretch (30 seconds per side) 8. Doorway Stretch (Chest & Shoulders) (30 seconds)
A1
WORLD'S GREATEST STRETCH
2 x 5
A2
90/90 Hip Rotations
2 x 6
A3
Ankle Rockers
2 x 10
B
Cat-Cow Thoracic Rotation
2 x 5
C1
Sled Sprints
C2
Broad Jump to Sprint
D
5-10-5 Shuttle
E
4 Box Cone Drill 2.0
F1
Copenhagen Plank
3 x 0:20
F2
DB Woodchopper
3 x 8
Circuit
G
Finisher 10-min EMOM Minute 1> 5 Burpees + 10 KB Swings Minute 2> Rest Repeat 5 Rounds
Prep
A
Lower Body Prep
Mobility & Activation: Hip Flexor Stretch -2 x 30s ea side Worlds Greatest Stretch -2 x 5 ea side Banded Lateral Walks -2 x 10 steps ea side Ankle Mobilizations 2 x 10 ea leg Dynamic Movements: High Knees -2 x 15 yards A Skips/ B Skips -2 x 15 yards Lunges with Torso Twist 2 x 15 yards
B
Back Squat
@ 70, 75, 75, 80, 80 %
C1
DB Bulgarian Split Squat
C2
Half Kneeling Pallof Press
D1
Romanian Deadlift with KB
D2
Box Jump
3 x 6
E1
Banded Resisted Sprint
E2
Med Ball Overhead Squat Toss
Recovery
F
Lower Recovery
1. Standing Hamstring Stretch (30 seconds per side) 2. Quadriceps Stretch (30 seconds per side) 3. Hip Flexor Stretch (30 seconds per side) 4. Seated Forward Fold (30 seconds) 5. Butterfly Stretch (30 seconds) 6. Lying Figure Four Stretch (30 seconds per side) 7. Calf Stretch (30 seconds per side) 8. Pigeon Pose (30 seconds per side) 9. Child's Pose (1 minute)
Prep
A
Upper Body Prep
Mobility: Open Books 2 x 10 reps Scapular Wall Slides 2 x 10 reps Shoulder Dislocates (PVC / Band) 2 x 10–15 reps Activation: Banded Pull-Aparts 2 x 15 reps Push-Up Plus 2 x 10 reps Scalp Push Ups 2 x 10
B
Dumbbell Split Jerk
@ 45, 55, 60, 65 %
C
Pendlay Row
@ 70, 75, 75, 80 %
D1
DB Z Press
D2
Single Arm Drop Row
3 x 6
E1
Single Arm Single Leg Bridge Chest Press
3 x 8
E2
TRX Low Row 2.0
F1
Depth Drop Pushups
F2
Lying Med Ball Chest Pass
G
DB Plank Pull Through
Recovery
H
Upper Recovery
1. Shoulder Stretch (30 seconds per side) 2. Triceps Stretch (30 seconds per side) 3. Chest Stretch (30 seconds) 4. Upper Back Stretch (Thread the Needle) (30 seconds per side) 5. Lat Stretch (30 seconds per side) 6. Biceps Stretch (30 seconds) 7. Neck Stretch (30 seconds per side) 8. Doorway Stretch (Chest & Shoulders) (30 seconds)
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