Swain Performance

Strength & Conditioning
Coach
Jack Swain

This 20 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 and conditioning methods are all pieces to this program. 

The goal of this program is to improve athleticism, strength and build muscle while maintaining healthy joints and improving the overall work capacity.  

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
7 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 20-week program
Sunday
Active Recovery 1

A1

90/90 Hip Flip - SP

3 x 10

A2

Rope Walking - SPV

3 x 2:00

A3

T-Spine Rotation - SP

3 x 10

B

Walk

1 x 20:00

C

3:5 Breathing

1 x 5:00

Monday
Max Effort Back Squat

A1

Deep SQ Mob

2 x 12

A2

Bird Dog -SP

2 x 8

A3

Goblet SQ - SP

2 x 15

A4

Box Jump - SP

2 x 5

B1

Iso SQ

3 x 8

B2

1 Step Jump

3 x 3

C1

Back Squat - SP

4 x 5

C2

Pallof Press - SP

3 x 10

D1

SL RDL

3 x 8

D2

Hamstring Rollout

3 x 12

E1

Elevated Pigeon

2 x 0:20

E2

Calf Stretch Elevated

2 x 0:20

E3

RFE Hip Flexor Stretch

2 x 0:20

Tuesday
Dynamic Effort Pendlay Row

A1

T-Spine Rotation - SP

2 x 10

A2

Fallout

2 x 10

A3

Band Pull Apart - SP

2 x 15

A4

Med Ball Slam -SP

2 x 5

B1

Row - Pendlay

5 x 4

B2

Med Ball Rotation Throw

3 x 5

C1

DB Incline Bench - SP

4 x 8

C2

Shoulder Raises

4 x 8

D1

Bent Over DB Row

4 x 8

D2

DB Bicep Curls

4 x 8

E1

External Rot. On Bench

2 x 5

E2

Upper Back Rollout

2 x 5

E3

Side Lying Rib

2 x 5

Wednesday
Aerobic Conditioning 1

A1

3D Lunge

2 x 9

A2

Lateral March

2 x 30

A3

Deep SQ Mob

2 x 10

A4

Lateral Bounds

2 x 10

B

Aerobic Circuit 1

2 x 10:00

C

3:5 Breathing

1 x 5:00

Thursday
Dynamic Effort RDL 

A1

SL Banded Good Mornings

2 x 12

A2

Tall Plank - SP

2 x 1:00

A3

DB RDL

2 x 15

A4

Lateral Bounds

2 x 5

B1

SL RDL

3 x 4

B2

SL Broad Jump

3 x 3

C1

DB Swing - EA

3 x 12

C2

Lateral Step Up

3 x 8

D1

Front Squats

4 x 5

D2

Calf Raises

4 x 12

E1

Elevated Pigeon

2 x 0:20

E2

Calf Stretch Elevated

2 x 0:20

E3

RFE Hip Flexor Stretch

2 x 0:20

Friday
Max Effort Bench Press 

A1

PVC Arm Circles

2 x 10

A2

DeadBug

2 x 10

A3

BW Push UP

2 x 15

A4

Incline DB Bench - SP

2 x 15

B1

Bench Press -SP

4 x 4

B2

Plyo Push UP

4 x 3

C1

Inverted Ring Row

3 x 8

C2

Shoulder Raises - Y & T

3 x 8

D1

Dips

3 x 8

D2

SA Shrug

3 x 8

E1

External Rot. On Bench

2 x 5

E2

Upper Back Rollout

2 x 5

E3

Side Lying Rib

2 x 5

Saturday
Mixed Method Conditioning 1

A1

3D Lunge

2 x 9

A2

A March

2 x 30

A3

Deep SQ Mob

2 x 10

A4

Box Jump - SP

2 x 5

B

Mixed Method

5 x 5:00

C

3:5 Breathing

1 x 5:00

The Everyday Athlete