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Athlete+

Swain Performance

Basketball, Football , Volleyball, Plyometrics, Strength & Conditioning
Coach
Jack Swain

Athlete+ 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.

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Average To Elite
Athlete+ Program takes a comprehensive approach, touching on all aspects of the Athletic spectrum. This program will help you take the next step athletically by building elite levels of strength, speed, power, and endurance.
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Backed By Science Approach
The details and structure within the program are designed with the goal to maximize your physical abilities. The 3 phased approach will have you progressing consistently while continuously challenging you. Rest, reps, overall volume are all optimized to chase real results.
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Athletic Awareness
Through the different training phases, you will develop an enhanced awareness of your body. This includes improved coordination, better understanding of movement patterns, and increased proprioception. This enhanced body awareness not only contributes to better athletic performance but also reduces the risk of injuries in various physical activities.
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Dominate Athletically
This program has been tested and proven with numerous athletes and one thing is for sure - after completing this program they all saw improved conditioning, speed, power and strength.
Features
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Access to your coach
Access to ask coach Jack questions, look for feedback and any support you might need.
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Programming 4 days per week
4 days of training per week. Strength, power, speed and conditioning are emphasized. An optional 5th day is included.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
No more spreadsheets. The entire program is through the TrainHeroic app.
Equipment
Required
Olympic Weights // Dumbbells // Bands // Track, Field, or Treadmill // Plyometric Box
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Sample Week
Week 1 of 12-week program
Sunday
Assessment Day / Training Info

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

Monday
AP: P1/D1

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

Tuesday
AP: P1/D2

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

Thursday
AP: P1/D3

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

Friday
AP: P1/D4

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

Saturday
1% Better

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

Coach
coach-avatar 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.

Athlete+