Swain Performance

Coach
Jack Swain

This is phase 1 of the 3 phase vertical jump program. 

The goal of this program is improve explosiveness off the group while introducing max effort jumping with limited load and building the foundation necessary to maintain healthy joints. 

Included in each day of this program is: 

Movement prep, Power Exercises, Strength exercises, Isometrics and Core/Hip Stability.

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // HexBar // Squat Rack // Olympic Weights // Loop Bands // Dumbbells // Plyo Box. 
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A1

90/90 Hip Flip - SP

3 x 8

A2

3D Lunge

3 x 3

A3

Toes in/out

3 x 60

B1

Box Squat - SP

4 x 4 @ 80 %

B2

Box Jump - SP

4 x 3

C1

Skater SQ

3 x 10

C2

Banded RDL

3 x 10

D1

ISO Split SQ

3 x 15

D2

Hip Flexor March

3 x 8 @ 7

Monday
Week 1 Day 2

A1

Ankle Rocker - SP

3 x 5

A2

Deficit Calf Raise - SP

3 x 10

A3

Rope Walking - SP

3 x 60

Tuesday
Week 1 Day 3

A1

Squat Walk

3 x 20

A2

SL Hops Alt

3 x 10

A3

Forward Lunge Overhead

3 x 5

B1

Hex Bar DL

4 x 4 @ 80 %

B2

1 Step Jump

3 x 3

C1

RFE Split SQ

3 x 8

C2

BB Calf Raises

3 x 8

D1

Hamstring ISO

3 x 15

D2

Star Plank

3 x 8

Wednesday
Week 1 Day 4

A1

Standing Hip Flexion

3 x 10

A2

Squat Rocker - SP

3 x 10

A3

90/90 Hip Flip - SP

3 x 10

Thursday
Lower Horizontal Power

A1

Hip Swing -SP

3 x 5

A2

Lunge Rhythm Hops

3 x 9

A3

Lunge Lateral Reach

3 x 5

B1

BB Hip Thrust

4 x 4 @ 80 %

B2

Broad Jump - SP

4 x 3

C1

Lateral Lunge - SP

3 x 8

C2

Hex Bar RDL

3 x 8

D1

Calf - Float to Press - SP

3 x 10

D2

Copenhagen Plank

3 x 30

Vertical Jump Phase 1