Athlete+
Swain Performance
Basketball, Football , Volleyball, Plyometrics, Strength & ConditioningAthlete+ | Stay Athletic for Life
Athlete+ is a comprehensive training program designed to help you maintain and maximize your athleticism at any age. Whether you’re looking to move better, stay explosive, or build strength that lasts, this program provides a structured, science-backed approach to lifelong performance.
3 Phases to Unlocking Lifelong Athleticism
1️⃣ Acclimation Phase (Weeks 1-4): Build a strong foundation with a focus on work capacity, conditioning, and hypertrophy. This phase preps your body for the demands of more advanced training while improving endurance and resilience.
2️⃣ Strength Phase (Weeks 5-8): Develop full-body strength while integrating plyometrics and speed training to reinforce explosive movement patterns. This structured progression ensures strength gains that support agility and power.
3️⃣ Athletic Peak Phase (Weeks 9-12): Everything comes together in this final phase—power, speed, and change of direction become the priority. This is where you refine your athleticism, enhance coordination, and feel more explosive than ever.
This program is designed with sustainability in mind—ensuring proper recovery, joint health, and long-term progress so you can stay strong, mobile, and athletic for life.
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
Conditioning
B
Full Body Circuit - 1
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. Bilateral Bounds - 12 Jumps 3. Overhead Slam - 12 Slams 4. Supine Leg Circles - 6 each direction 5. SL - Continuous jumps - 6 jumps each leg 6. T-spine 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
Conditioning
B
Circuit - 2
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
Cool Down Run
1 x 5:00
E2
Legs Up the wall + Breathing
1 x 2:00
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.
