Swain Performance

Weightlifting
Coach
Jack Swain

This program is geared toward novice lifters. 

The goal of this program is to teach general strength along with proper joint health. 

The program is 4 weeks long with 3 days of lifting. 

Each day includes specific mobility routine, direct core training, Main lifts and accessory lifts. 

Features
3 sessions per week
Must use App app to view and log training
Program Training
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
The program is 4 weeks long with 3 days of lifting. Each day includes a mobility routine, direct core training, Main lifts and accessory lifts.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Equipment
Recommended
Barbell // Dumbbells // Exercise Bench and Foam Roller. 
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Sample Week
Week 1 of 4-week program
Sunday
Intro 1 - Push

A1

90/90 Hip Flip - SP

3 x 5

A2

Standing Hip Flexion

3 x 5

A3

Squat Rocker - SP

3 x 5

B1

Assisted SQ

3 x 10

B2

Assisted Push Up - SP

3 x 10

B3

Inverted Ring Row

3 x 10

C1

Pallof Press - SP

3 x 10

C2

Tall Plank - SP

3 x 0:30

D1

Goblet SQ - SP

3 x 8

D2

1/2k Landmine Press - SP

3 x 8

E1

SL Step Up - SP

3 x 8

E2

Band Pull Apart - SP

3 x 12 @ 6

E3

Mini Band Walk - SP

3 x 10 @ 6

F

Walking

1 x 5:00

Monday
Week 1 Day 2

A

Cardio

1 x 20:00

Tuesday
Intro 1 - Pull

A1

T-Spine Ext - SP

3 x 10

A2

T-Spine Rotation - SP

3 x 10

A3

T & Y on Bench - SP

B1

Assisted SQ

3 x 10

B2

Assisted Push Up - SP

3 x 10

B3

Inverted Ring Row

3 x 10

C1

Bird Dog -SP

3 x 10

C2

Lateral Weight March - SP

3 x 10

D1

Wall Hinge

3 x 8

D2

1/2K SA Row - SP

3 x 8

E1

Glute Bridge - SP

3 x 10

E2

Assisted Ring Pull Ups - SP

3 x 8

E3

Calf - Float to Press - SP

3 x 12

F

Walking

1 x 5:00

Wednesday
Week 1 Day 4

A

Cardio

1 x 20:00

Thursday
Intro 1 - Combo

A1

Ankle Rocker - SP

3 x 5

A2

Deficit Calf Raise - SP

3 x 5

A3

Rope Walking - SP

3 x 0:30

B1

Assisted SQ

3 x 10

B2

Assisted Push Up - SP

3 x 10

B3

Inverted Ring Row

3 x 10

C1

Side Plank - SP

3 x 0:30

C2

Copenhagen Plank - SP

3 x 30

D1

Split Squat - SP

3 x 8

D2

DB Incline Bench - SP

3 x 8

E1

Feet Elevated Glute Bridge - SP

3 x 15

E2

External Rot. On Bench

3 x 15

E3

Lateral Step Up

3 x 8

F

Walking

1 x 5:00

Friday
Week 1 Day 6

A

Cardio

1 x 20:00

Saturday
Week 2 Day 0
Intro to Lifting