Athlete 2.0
Swain Performance
Strength & Conditioning, Plyometrics, Functional FitnessBuild Athleticism That Lasts a Lifetime
Athleticism isn’t just for competitive athletes - it’s a way of moving, training, and living that keeps you strong, fast, and resilient for life.
Athlete 2.0 is a 10-week training program designed to help you build real, usable athleticism that carries over to everyday life and whatever activities you love.
t’s about developing strength, power, speed, mobility, and durability in a way that supports long-term progress. Over the next 10 weeks, you’ll train with purpose.
What Makes Athlete 2.0 Different?
Strength: Build a solid foundation that supports everything you do
Power & Speed: Learn to move efficiently and explosively
Mobility & Movement: Stay pain-free, adaptable, and resilient
Conditioning: Improve work capacity without sacrificing recovery
This is training that respects your body and challenges it at the same time. Who Is This Program For?
Athlete 2.0 is for anyone who wants to:
Stay athletic as they get older
Move better and feel stronger in daily life
Train with structure and intention
Avoid burnout, overuse injuries, and plateaus
The goal is progress, consistency, and longevity.
By the end of 10 weeks, you’ll have:
A stronger, more resilient body
Improved movement and athletic confidence
A clear understanding of how to train for life - not just today
Train for life. Stay athletic for life.
Circuit
A
Here is todays warmup. 3 rounds of each. Pogos 30s Squat Walk 30 ft Plank Rollout
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
Sprint Prep
A
Jog: 60s Rhythm Lunges: 10 meters Deep SQ Rotation: 5 reps each direction Cossack SQ 2-3 rounds
B1
Straight Leg Bound
3 x 15
B2
Wall Drill - Double Switch
3 x 6
B3
Lateral A skip
3 x 10
C
Sprint - Build Up
3 x 20 @ 6
D
Standing Triple Jump
3 x 4
E
Sprints
5 x 30
F
Cool Down Run
1 x 5:00
Warm Up
A
Here is todays warmup. 3 rounds of each. Lateral Pogos 30s Lateral Lunge & Reach: 5 Each direction Copenhagen Plank: 15s each side.
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
A1
SL Banded Good Mornings
3 x 10
A2
Deep Sq ROT
A3
Hip Circle
3 x 10
B1
Lunge Rhythm Hops
2 x 8
B2
Pogos
3 x 30
C
Endurance Jump Series
4 x 5
D
Legs Up the wall + Breathing
1 x 5:00
Warm Up
A
Here is todays Warmup. Complete 3 rounds of each. Pogo - Hip Switch: 30s Lunge with Rotation: 5 each side. Star Plank: 8 Reps each side.
B1
Tib Raises
3 x 10
B2
Deficit Calf Raise - SP
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
T-Spine Row
3 x 8
E1
FFE Reverse Lunge
3 x 8
E2
Push Up-Slider
3 x 8
F
3:5 Breathing
Jack Swain
10+ years of experience coaching athletes and individuals of all ages and backgrounds, with a focus on developing well-rounded, resilient individuals who can handle whatever life throws at them.
Your best years of training don’t have to be behind you. Athlete 2.0 is your opportunity to move better, get stronger, and feel more athletic than ever - no matter where you’re starting from. This is about building a body that performs, adapts, and lasts.
Get Athlete 2.0
