Swain Performance

Strength & Conditioning
Coach
Jack Swain

This 8 week program is designed to improve athletic qualities of current athletes or those individuals who enjoy performing athletic tasks. 

Max Strength, Dynamic Strength, Hypertrophy, Mobility and Plyometrics are all pieces to this program. 

The goal of this program is to improve athleticism, strength and build muscle while maintaining healthy joints. 

Individuals participating in this program should be able to do the following prior to purchase: Back Squat, Front Squat,  Jump without pain, Deadlift, Bench press and perform various pushing and pulling exercises. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
$50
Get Athletic Power
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Explosive Power
The Athletic Power program is tailored to enhance your explosive power, giving you the ability to generate force rapidly. This is crucial for activities like sprinting, jumping, and other dynamic movements.
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Strength Development
With dedicated workouts focusing on force production, this program is designed to take your physical strength to the next level. Building a solid foundation of strength is key to overall athletic performance.
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Peak Performance
The program incorporates a variation of conjugate training, blending Max Effort and Dynamic Effort days. This fine-tuning process is aimed at getting you into peak performance, ensuring you're at your best when it matters.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
A fully equipped gym is needed for this program. Barbell // Dumbbells // HexBar // Pull Up Bar // Plyo Box and  Med Balls are the main necessities. 
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Sample Week
Week 1 of 8-week program
Sunday
Assessment Day

A1

Pogo Jumps

3 x 10

A2

DeadBug

3 x 10

A3

Yoga Push-up / Reach

3 x 10

B

Bench Press -SP

8, 6, 4, 1

C

Box Squat - SP

8, 6, 4, 1

D

10 Yard Sprint

3 x 10

E

Sprints

2 x 40

F

1-mile Run

G

3:5 Breathing

1 x 5:00

Monday
Dynamic Effort - Lower 

A1

Deep Sq ROT

3 x 5

A2

90/90 Hip Flip - SP

3 x 5

A3

Pogo Jumps

3 x 0:30

B1

Box Jump - SP

4 x 2

B2

Lateral Bounds

4 x 5

C1

Box SQ

5 x 3

C2

Trap Bar Jump

5 x 3

D1

BB RDL

4 x 8

D2

SL Hip Thrust

4 x 8

D3

Calf Raises

4 x 8

E1

Elevated Pigeon

3 x 0:20

E2

Calf Stretch Elevated

3 x 0:20

E3

RFE Hip Flexor Stretch

3 x 0:20

Tuesday
Max Effort  - Upper

A1

T-Spine ROT

3 x 8

A2

PVC Arm Circles

3 x 8

A3

Ring Push Up

3 x 8

B1

Plyo Push UP

3 x 5

B2

Inverted Row

3 x 5

C1

Bench Press -SP

4 x 4

C2

chin up

4 x 4

D1

Hammer Curls

3 x 10

D2

SA Shrug

3 x 10

D3

Banded Tricep EXT

3 x 10

E1

Upper Back Rollout

3 x 5

E2

Side Lying Rib

3 x 5

E3

External Rot. On Bench

3 x 5

Wednesday
Jump Endurance

A1

SL Banded Good Mornings

3 x 10

A2

Deep Sq ROT

A3

Hip Circle

3 x 10

B

Endurance Jump Series

3 x 3

C

Legs Up the wall + Breathing

1 x 5:00

Thursday
Dynamic Effort - Upper

A1

PVC Arm Circles

3 x 10

A2

Fallout

3 x 5

A3

Deficit Push Up

3 x 10

B1

Med Ball Chest P.

3 x 5

B2

Med Ball OVHD Slam

3 x 5

C1

Landmine split Jerk

5 x 3

C2

Row - Pendlay

5 x 3

D1

Assisted Ring Pull Up

4 x 12

D2

SA DB Bench

4 x 8

D3

Lateral Raises

4 x 12

E1

External Rot. On Bench

3 x 5

E2

Upper Back Rollout

3 x 5

E3

Side Lying Rib

3 x 5

Friday
Max Effort Lower

A1

Deep SQ Mob

3 x 30

A2

RDL Prep

3 x 10

A3

Pogo Jumps

3 x 0:30

B1

SL Swing

4 x 3

B2

DB Jumps

4 x 2

C1

Trap Bar DL

4 x 3

C2

RFE Split Jumps

4 x 3

D1

Lateral Lunges

3 x 10

D2

Hamstring Rollout

3 x 10

D3

Trap Bar ISO

3 x 0:30

E1

RFE Hip Flexor Stretch

3 x 0:20

E2

Calf Stretch Elevated

3 x 0:20

E3

Elevated Pigeon

3 x 0:20

Coach
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