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
4 sessions per week
Must use App app to view and log training
Program Training
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
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

Monday
Dynamic Effort - Lower 

A1

Deep Sq ROT

3 x 5

A2

90/90 Hip Flip

3 x 5

A3

Pogo Jumps

3 x 5

B1

Box Jump - SP

4 x 2

B2

Lateral Bounds

4 x 4

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
Recovery Day 

A

Mob Routine

3 x 10

B1

DeadBug

3 x 10

B2

Pallof Press

3 x 10

B3

Suitcase Carry

3 x 10

C

Walking

1 x 20:00

Wednesday
Dynamic Effort - Upper

A1

PVC Arm Circles

3 x 10

A2

Fallout

3 x 5

A3

BW 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 8

D2

SA DB Bench

4 x 8

D3

Shoulder Raises - Y & T

4 x 4

E1

External Rot. On Bench

3 x 5

E2

Upper Back Rollout

3 x 5

E3

Side Lying Rib

3 x 5

Thursday
Max Effort Lower

A1

Deep SQ Mob

3 x 30

A2

RDL Prep

3 x 10

A3

Pogo Jumps

3 x 10

B1

SL Swing

4 x 3

B2

DB Jumps

4 x 2

C1

Trap Bar DL

4 x 3

C2

Split Sq

4 x 4

D1

Lateral Lunges

3 x 10

D2

Hamstring Bridge

3 x 10

D3

Trap Bar ISO

3 x 0:10

E1

Elevated Pigeon

3 x 0:20

E2

Calf Stretch Elevated

3 x 0:20

E3

RFE Hip Flexor Stretch

3 x 0:20

Everyday Athlete