Everyday Athlete

Swain Performance

Strength & Conditioning, Weightlifting, Basketball, Football , Soccer, Volleyball, Baseball , Plyometrics, Speed
Coach
Jack Swain

Unlock your athletic potential and join our Everyday Athlete Community today. The goal of this group is to help any individual looking to improve their athletic abilities. Strength, Mobility, Plyometrics, Sprinting are all emphasized. The programming in this group will cycle through 4-8 week training blocks to maximize results. All of the training will focus on these qualities to truly improve athletic capacity.

Core Strength Rhythm and Coordination Strength in Multiple Positions Elasticity via Plyometrics Move Light Weights Fast Hypertrophy Joining this group you will have unlimited access for questions. You will also have the support of the community, we are all working together to improve our abilities, grow and learn more.

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Everyday Strength
We build strength in multiple positions, We lift heavy weights and move light weights fast.
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Athletic Ability
We improve how we move. This programming is designed for athletes and the individuals looking to improve their athletic ability. Move better, Move Faster, and Move with Power.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
5 days of training to keep the body moving while allowing for proper rest and progression.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Max Effort  - Upper

A1

T-Spine ROT

3 x 8

A2

PVC Arm Circles

3 x 8

A3

Ring Push Up

3 x 8

B1

Plyo Push UP

3 x 5

B2

Inverted Row

3 x 5

C1

Bench Press -SP

4 x 4

C2

chin up

4 x 4

D1

Hammer Curls

3 x 10

D2

SA Shrug

3 x 10

D3

Banded Tricep EXT

3 x 10

E1

Upper Back Rollout

3 x 5

E2

Side Lying Rib

3 x 5

E3

External Rot. On Bench

3 x 5

Monday
Dynamic Effort - Lower 

A1

Deep Sq ROT

3 x 5

A2

90/90 Hip Flip

3 x 5

A3

Pogo Jumps

3 x 5

B1

Box Jump - SP

4 x 2

B2

Lateral Bounds

4 x 4

C1

Box SQ

5 x 3

C2

Trap Bar Jump

5 x 3

D1

BB RDL

4 x 8

D2

SL Hip Thrust

4 x 8

D3

Calf Raises

4 x 8

E1

Elevated Pigeon

3 x 0:20

E2

Calf Stretch Elevated

3 x 0:20

E3

RFE Hip Flexor Stretch

3 x 0:20

Tuesday
Recovery Day 

A

Mob Routine

3 x 10

B1

DeadBug

3 x 10

B2

Pallof Press

3 x 10

B3

Suitcase Carry

3 x 10

C

Walking

1 x 20:00

Wednesday
Dynamic Effort - Upper

A1

PVC Arm Circles

3 x 10

A2

Fallout

3 x 5

A3

BW Push UP

3 x 10

B1

Med Ball Chest P.

3 x 5

B2

Med Ball OVHD Slam

3 x 5

C1

Landmine split Jerk

5 x 3

C2

Row - Pendlay

5 x 3

D1

Assisted Ring Pull Up

4 x 8

D2

SA DB Bench

4 x 8

D3

Shoulder Raises - Y & T

4 x 4

E1

External Rot. On Bench

3 x 5

E2

Upper Back Rollout

3 x 5

E3

Side Lying Rib

3 x 5

Thursday
Max Effort Lower

A1

Deep SQ Mob

3 x 30

A2

RDL Prep

3 x 10

A3

Pogo Jumps

3 x 10

B1

SL Swing

4 x 3

B2

DB Jumps

4 x 2

C1

Trap Bar DL

4 x 3

C2

Split Sq

4 x 4

D1

Lateral Lunges

3 x 10

D2

Hamstring Bridge

3 x 10

D3

Trap Bar ISO

3 x 0:10

E1

Elevated Pigeon

3 x 0:20

E2

Calf Stretch Elevated

3 x 0:20

E3

RFE Hip Flexor Stretch

3 x 0:20

Coach
coach-avatar Jack Swain

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

Join Your Virtual Gym

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

Everyday Athlete
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Everyday Athlete
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Everyday Athlete
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