Swain Performance
Strength & ConditioningThis 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.
5 sessions per week
Must use App app to view and log training
Program Training
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
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
A1
Lunge with rotation
A2
Assisted Cossack
3 x 6
A3
Hip Flexor March
3 x 10
B1
BB RDL
4 x 6
B2
1/2k Windmill
3 x 8
C1
1 Step Row
4 x 8
C2
RFE Split SQ
4 x 8
D
Legs Up the wall + Breathing
1 x 5:00
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
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
