Elite Athletics Program - Strength + Power (12Wk)
Swank Athletic Performance
Football , Basketball, Hockey, Lacrosse, Multi-sport, Field Sports, Functional FitnessI know personal training can be both tough to access and expensive, that’s why I built the 12-Week Athletic Strength & Power Program. It delivers elite-level results without the high cost of one-on-one coaching, giving you the same proven training system trusted by professional athletes.
Train Like a Pro. Perform Like a Pro. This 12-week Athletic Strength & Power Program is built for athletes and competitors who are ready to take their performance to the next level. Whether you’re chasing explosive power, raw strength, or on-field dominance, this program gives you the exact framework trusted by professional athletes to achieve elite results. You’ll train 5 days a week with a proven structure designed to build strength, speed, and explosive power, while two deload weeks are strategically placed to support recovery and peak performance. Every session is designed with purpose, progression, and real athletic results in mind.
By the end of 12 weeks, you won’t just look stronger you’ll be stronger, faster, and more explosive. The difference? This isn’t a generic “athlete-style” program. This is the same system the pros use, adapted to your level so you can train like them and achieve your highest potential. If you’re ready to push past plateaus and perform at your best — this is your program.
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
Db-Hang Clean Squat
@ 60, 65, 70, 70 %
C
ISO Lunge Hold W/ With Calf Raise
D1
Front-Squat
4 x 5 @ 65, 70, 70, 75 %
D2
Broad-Jump
4 x 3
E1
Squat Rotational Press
E2
Plank Banded 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
Dumbbell power snatch
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)
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 lb
C1
Bulgarian Split-Squat
C2
Half Kneeling-Pallof Press
D1
Kettlebell-Deadlift
D2
Box-Jump
3 x 6
E1
Banded Resisted Sprint
E2
Med Ball OverHead 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
Db 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
Low Trx Row
F1
Depth Drop Push UP
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)
Coach Swank
Former football and track athlete and a NASM-certified Performance Enhancement Specialist. I help athletes maximize strength, speed, and explosiveness through focused, proven training. Action Seals All Potential that’s my motto — every session is designed to unlock your absolute peak performance and reach your full potential.
Build your foundation. Move with intent.
Get Elite Athletics Program - Strength + Power (12Wk)
Ty Kirkpatrick
Top ranked ATH c/o 2028
Verified Athlete"Played basketball yesterday and was dunking with ease. Strength and power from program are showing !"