Athlete+
Swain Performance
Basketball, Football , Volleyball, Plyometrics, Strength & ConditioningAthlete+ is a comprehensive program designed to take a good athlete to an exceptional athlete. The structure of this program allows for consistent progress through a balanced yet progressive plan.
**There are 3 phases of this program: **
The 1st phase is the acclimation phase, which puts an emphasis on work capacity and conditioning. This 4-week training block moves through various conditioning and hypertrophy workouts to prepare the body for more advanced work as the program continues.
The 2nd phase puts a big emphasis on strength development. While developing strength - plyometric training and speed workouts are intertwined to begin the initial steps to building well-rounded athleticism. This 4 week block will take your strength to new levels through a science-backed structure for maximizing strength.
The final and 3rd phase will have you peaking athletically. This phase is a culmination of the previous 2 phases - power development, speed, and COD are the big pillars of this phase and are built off phase 1 and 2. This is where you will see your athleticism skyrocket.
This entire program is built in a way that allows for proper rest, good joint health and sustainability.
A1
Pogo Jumps
3 x 10
A2
DeadBug
3 x 10
A3
Yoga Push-up / Reach
3 x 10
B
Bench Press -SP
8, 6, 4, 1
C
Trap Bar DL
8, 6, 4, 1
D
Broad Jump - SP
E
Sprints
2 x 40
F
1-mile Run
G
3:5 Breathing
1 x 5:00
A1
Yoga Push-up / Reach
3 x 8
A2
3D Lunge
3 x 9
A3
Wood Chop
3 x 5
A4
Deep Sq ROT
3 x 8
Full Body Circuit - 1
B
Here is todays strength and muscular endurance circuit. For this circuit you will need the following: - open space to set up - small cones / Hurdles. Something to jump over. - Wall ball - 2 dumbbells (60% of what you would complete a DB row with) Set a timer for 20 minutes. Complete all of the following consecutively with no rest between. 1. Push-up - 12 Reps 2. 2 Foot - Forward Small Hurdle Hops - 12 Jumps 3. Overhead Slam - 12 Slams 4. Supine Leg Circles - 6 each direction 5. SL - Forward Small Hurdle Hops - 6 jumps each leg 6. Gorilla Row - 6 reps each arm
C1
Legs Up the wall + Breathing
1 x 2:00
C2
Cool Down Run
1 x 5:00
A1
Inverted Ring Row
3 x 8
A2
SL Banded Good Mornings
3 x 5
A3
Star Plank
3 x 8
A4
Worlds Greatest Stretch + Downward Dog
3 x 3
B
Sprint - Build Up
5 x 20
C1
RFE Split SQ
3 x 12
C2
Plank Rollout
3 x 12
C3
SL RDL
3 x 12
D1
Bench Press -SP
3 x 12
D2
Copenhagen Plank
3 x 15
D3
chin up
3 x 12
E1
Cool Down Run
1 x 5:00
E2
Legs Up the wall + Breathing
1 x 2:00
A1
SL RDL Press
3 x 6
A2
Lateral Lunge - SP
3 x 6
A3
SB Leg Lower
3 x 12
A4
Pigeon Runner
3 x 6
Circuit
B
Here is todays strength and muscular endurance circuit. For this circuit you will need the following: - Squat Rack - Wall ball - pull-up bar Set a timer for 20 minutes. Complete all of the following consecutively with with 30 seconds rest between sets. - BB SQ - 50% BW - 12 reps - Deep SQ Jumps - 12 reps - Push -ups - 12 reps - BB Split SQ Jump - 6 each leg - Seated Med Ball Twists - 6 each side - Rows or Chin Ups - 12 reps
C1
Cool Down Run
1 x 5:00
C2
Legs Up the wall + Breathing
1 x 2:00
A1
Push Press - TEA
3 x 6
A2
Monkey Walk
3 x 10
A3
DB Halo
3 x 5
A4
Hip Airplane - SP
3 x 8
B
Sprint - Build Up
4 x 1 @ 20, 20, 25, 25
C1
Trap Bar RDL
4 x 8
C2
SB Lateral Plank Rolls
4 x 6
C3
Goblet SQ - SP
4 x 8
D1
Trap Bar Row
4 x 8
D2
Deficit Push Up
4 x 8
D3
Z Press
4 x 8
E1
Legs Up the wall + Breathing
1 x 2:00
E2
Cool Down Run
1 x 5:00
A1
90/90 Hip Flip - SP
3 x 8
A2
T-Spine Ext - SP
3 x 10
A3
Squat Rocker - SP
3 x 10
B1
Front Squats
4 x 6
B2
Plank Rollout
3 x 12
C1
Deficit Push Up
4 x 12
C2
SL Glute Bridge
4 x 6
D
Legs Up the wall + Breathing
1 x 5:00
Jack Swain
Coach Jack is known for his detailed and results-focused training that is backed by science. His goal with every athlete is to make sure they are moving, feeling and performing their best. Jack's experience includes working with young and professional athletes and everything in between.
