The Everyday Athlete

Swain Performance

Strength & Conditioning, Multi-sport, Power Sports , Field Sports

Coach

Jack Swain

Age Like an Athlete – Train for a Lifetime of Performance

Athleticism isn’t just for the pros—it’s for anyone who wants to move, feel, and perform at their best for life.

The Everyday Athlete Team is built to develop all aspects of athleticism—strength, power, speed, mobility, and resilience—so you can keep doing the things you love, no matter your age.

This program isn’t just for competitive athletes. It’s for anyone who wants to stay fast, strong, and explosive for life—from high school and professional athletes to everyday individuals committed to moving and performing like an athlete.

Every detail of this program is designed to deliver real results and help you maintain a high level of athleticism as you age. The goal? To build a strong, powerful, and resilient body that’s prepared for anything life throws your way.

Join the team, commit to the process, and watch yourself become more athletic than ever.

$25 / mo

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Build Elite Level Strength

Our program places an emphasis on building maximal strength. We understand that a solid foundation of strength is the cornerstone of athletic success. Through carefully structured exercises and periodized training, we guide you to push your strength limits and break through plateaus. The result is a body that can generate immense power and tackle the challenges of any sport or physical endeavor.

Develop Explosive Power

We believe that strength is not just about lifting heavy weights; it's also about lifting weights with speed and precision. Dynamic effort strength training, characterized by lifting submaximal weights explosively, is a fundamental part of our program. It teaches your muscles to fire rapidly, enhancing your ability to generate force with lightning speed.

Become A Bouncy Athlete

Plyometric exercises form an integral part of our program. These high-impact movements are designed to enhance your explosive power and agility. By incorporating plyometrics, you'll develop the ability to produce force rapidly, a key asset in sports that demand quick acceleration and sharp directional changes.

Maximize Your Physical Abilities

Sprinting is a testament to your speed-strength and a crucial aspect of our program. Whether you're an aspiring track star or an individual looking to boost your overall athleticism, sprint training is the cornerstone of improving acceleration, maximum speed, and overall conditioning.

Increase Your Movement Qualities

We understand that true athleticism goes hand in hand with mobility. Our program includes mobility work to ensure that your body moves efficiently and without restriction. Enhanced flexibility and joint range of motion are the outcomes, enabling you to perform at your best and reduce the risk of injuries.

Features

1 on 1 Access To Me

Access to 1:1 coaching with me so I can coach you up, give you feedback, and help you navigate your training.

Programming 4 days per week

4 Full Body Training Sessions. The program is updated on a weekly basis to keep things fresh while chasing athleticism.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Monthly Assessment

See how you stack up against your peers and Keep track of all the PRs your break.

Committed Teammates

Access to a private team chat where you can celebrate PRs, talk shop about training, and compete with other trainees just like yourself.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.

Equipment

Required

Barbell, Dumbells, Plyo Box, Weight Bench, Bands, Foam Roller

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

TEA: P1 D1

Full Body Prep

Move through this warmup with good a pace. Focus on elevating your heart rate and increase the intensity as needed with each exercise. 60s Jog Hip Flip: 8 each direction Split Squat Hops: 6 each side Yoga Push Up: 10 reps. 2-3 rounds.

Lateral Hops (Slow to Fast)

3 x 00:10

Med Ball Rainbow Throw

3 x 3

SA DB Snatch

3 x 5

chin up

3 x 5

BB Hang Clean

4 x 3 @ 70 %

Deficit Push Up

4 x 10

Cossack SQ

3 x 8

SB Leg Lower

3 x 12

Sprints

4 x 50

Cool Down Run

1 x 5:00

Legs Up the wall + Breathing

1 x 2:00

Monday

TEA: P1 D2

Sprint Prep

Jog: 60s Rhythm Lunges: 10 meters Straight Leg Bounds: 15 meters Deep SQ Rotation: 5 reps each direction 2-3 rounds

Lateral Rhythm Hops

3 x 10

Forward Moving Hops

3 x 10

Momentum Skips for Height

3 x 3

Sprint - Build Up

5 x 30 @ 4, 5, 6, 7, 8

Standing Triple Jump

3 x 4

Curve Sprint

3 x 30

Cool Down Run

1 x 5:00

Wednesday

TEA: P1 D3

Circuit

Move through this warmup with good a pace. Focus on elevating your heart rate and increase the intensity as needed with each exercise. 60s Jog Overhead SQ: 8 Reps Quadruped Kick Through: 6 Reps per side Hip Airplane: 8 Reps per side 2-3 rounds.

Med Ball Bounds

3 x 20

Star Plank

3 x 8

Trap Bar Jump

3 x 4

Jerk Press

3 x 4

Back Squat - SP

4 x 3 @ 70 %

Hamstring Rollout

4 x 12

Incline Bench Press - BB

4 x 8

Dumbbell Row

4 x 8

Hammer Curls

4 x 8

Cool Down Run

1 x 5:00

Legs Up the wall + Breathing

1 x 2:00

Thursday

TEA: P1 D4

Lower Prep

Jog: 60s Pogos: 30s Rhythm Lunge Hops: 4 each leg SL Banded Good Morning: 8 reps each leg 2-3 rounds

Med Ball Slam -SP

3 x 4

Plyo Push UP

3 x 4

Snatch - Hang

4 x 3 @ 70 %

Banded Speed Chop

4 x 6

Endurance Jump Series

3 x 5

SL RDL

4 x 8

Inverted Ring Row

4 x 8

Sprint calf ISO

4 x 30

Cool Down Run

1 x 5:00

Legs Up the wall + Breathing

1 x 2:00

Saturday

TEA: P1 D1

Full Body Prep

Lateral Hops (Slow to Fast)

3 x 00:10

Med Ball Rainbow Throw

SA DB Snatch

3 x 5

chin up

3 x 5

BB Hang Clean

4 x 4 @ 60 %

Deficit Push Up

4 x 10

Cossack SQ

3 x 8

SB Leg Lower

3 x 12

Sprints

4 x 50

Legs Up the wall + Breathing

1 x 2:00

Cool Down Run

1 x 5:00

Coach

More from Swain Performance

Jack Swain

Strength coach who specializes in helping individuals unlock their true potential on the field or in their everyday life.

Stay Athletic For Life

At The Everyday Athlete Team, we're not just about training; we're about a holistic approach to becoming the best athlete you can be. Whether you're a seasoned athlete or just starting, our team is dedicated to guiding you towards achieving your goals.

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FAQs

Who is The Everyday Athlete For?

TEA is for intermediate to advanced trainees - current athletes, former athletes, washed up wanna be athletes - who are wanting to train hard and to get strong, build muscle, drop body fat, and become a The Everyday Athlete.

How many days per week?

6 days of training - upper lower splits with different themes throughout the week. I offer alternatives for those who do not have the availability to train 6 days per week.

How long do workouts take?

Less is more - each workout should take 45 - 60 minutes. This program is designed to maximize your efficiency in the gym.

The Proof

Allie K.

Former Collegiate Softball Player

Verified Athlete

"I absolutely LOVE your program! I played softball in college and once I graduated I was lost as to how to lift/ felt like there was no point since I didnt have anything to train for. This program made me fall in love with lifting again and challenges me every day! so thank you!"

Jamiele P.

Basketball Coach

Verified Athlete

"Going great! The program is definitely holding me accountable to be in the gym daily. Also, l've been taking my varsity guys through this program as well and I can already see improvements."

Tom D.

Soccer Player

Verified Athlete

"Absolutely loving the programme so far. I play part time football (soccer in Scotland and have really struggled to find a programme that directly improves my game. Looking forward to seeing the progress over the next few months"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

The Everyday Athlete