Swain Performance

Strength & Conditioning, Endurance, Functional Fitness
Coach
Jack Swain

This 10 week program is designed to help you improve your strength and power with the muscle to match. The structure of this program will help get rid of plateaus and keep you moving forward toward your goals. 

A 3 phased approach: 

Phase 1: Movement and plyometric preparation. The goal of this phase is to enhance your overall movement qualities while preparing your for the next 2 phases. 

Phase 2 Hypertrophy and Endurance are emphasized to build a solid baseline working capacity. 

Phase 3: Ties is together with Max Effort and Dynamic effort training. 

Max Strength, Dynamic Strength, Hypertrophy, Mobility and Plyometrics are all pieces to this program. 

The goal of this program is to improve 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
5 sessions per week
Must use App app to view and log training
Program Training
$75
Get Athletic Muscle
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Strength Is King
Take the guess work out of your programing and pack on muscle while building strength the right way.
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Maintain Healthy Joints
The best availability is the availability to train. Mobility training is emphasized to keep you on your path to YOUR goals.
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Stay Athletic for Life
Prepare yourself for whatever life throws at you. Build strength, power, muscle all while maximizing your athletic abilities.
Features
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Access to your coaches
Any questions you have will happily be answered.
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Programming 5 days per week
4 Days of lifting and conditioning. 1 Active recover / Mobility Day
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This entire program is all through the Train Heroic app.
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 10-week program
Sunday
Week 1 Day 1

A1

Pogos

2 x 30

A2

Squat Walk

2 x 30

A3

Plank Rollout

2 x 15

B1

90/90 Hip Flip - SP

3 x 8

B2

Hip Airplane - SP

3 x 8

B3

Pigeon Runner

3 x 8

C

Box Jump - SP

3 x 5

D1

Arrow Row

3 x 6

D2

Reverse Lunge - Rotation

3 x 6

E1

Front Squats

3 x 12

E2

Deficit Push Up

3 x 12

F

3:5 Breathing

1 x 3:00

Monday
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

Tuesday
Week 1 Day 3

A1

Lateral Pogos

2 x 30

A2

Lunge Lateral Reach

2 x 10

A3

Copenhagen Plank

2 x 15

B1

T-Spine Ext - SP

3 x 8

B2

PVC Arm Circles

3 x 8

B3

Thread the Needle

3 x 8

C

Depth Drop

3 x 5

D1

1/2k Landmine Press - SP

3 x 6

D2

Assisted Cossack

3 x 6

E1

Hex Bar RDL

3 x 12

E2

Yoga Push-Up

3 x 12

F

3:5 Breathing

1 x 3:00

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
Week 1 Day 5

A1

Pogo - Hip Switch

2 x 30

A2

Lunge with rotation

2 x 6

A3

Star Plank

2 x 8

B1

Deficit Calf Raise - SP

3 x 10

B2

Tib Raises

3 x 10

B3

Ankle Rocker - Lunge

3 x 6

C

Skater Hop - SP

3 x 6

D1

SL Glute Bridge

3 x 8

D2

SA Row

3 x 8

E1

FFE Reverse Lunge

3 x 8

E2

Push Up-Slider

3 x 8

F

3:5 Breathing

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