The Everyday Athlete

Swain Performance

Strength & Conditioning, Multi-sport, Power Sports , Field Sports
Coach
Jack Swain

Unlock your athletic potential and join The Everyday Athlete Community today.

At The Everyday Athlete Team, we are committed to helping you become the best version of yourself. Our comprehensive training program is designed to unleash your athletic potential and transform you into a well-rounded, resilient, and high-performance athlete. With a focus on Max Effort Strength, Dynamic Effort Strength, Plyometrics, Sprints, and Mobility, we offer a holistic approach to athletic development.

By continuously varying exercises and training modalities, we keep your body adaptable and primed for peak performance. This approach prevents plateaus and helps you continually progress in your athletic journey.

Join us, and let's unlock your true athletic potential together.

Become The Everyday Athlete.

**Use Code: THEEVERYDAYATHLETE for 25% off your First Month. **

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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.
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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.
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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.
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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.
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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
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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.
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Programming 6 days per week
6 Days of Training: Day 1: Lower Strength Day 2: Upper Strength Day 3: Speed & COD Day 4: Upper Power Day 5: Lower Power Day 6: Conditioning
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Monthly Assessment
See how you stack up against your peers and Keep track of all the PRs your break.
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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.
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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
Monday
Assessment Day

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

Box Squat - SP

8, 6, 4, 1

D

10 Yard Sprint

3 x 10

E

Sprints

2 x 40

F

1-mile Run

G

3:5 Breathing

1 x 5:00

Monday
Linear Speed 

A1

Squat Walk

3 x 30

A2

A March

3 x 30

A3

Lateral Bounds

3 x 10

B

Sprints

10 x 60

C

3:5 Breathing

1 x 20

D1

Elevated Pigeon

1 x 0:30

D2

Side Lying Rib Pull

1 x 0:30

D3

RFE Hip Flexor Stretch

1 x 0:30

D4

Calf Stretch Elevated

1 x 0:30

Tuesday
Power & Strength - 1

A1

Pogo Jumps

3 x 10

A2

Deep SQ Mob

3 x 30

A3

Med Ball Slam -SP

3 x 5

B1

Trap Bar Jump

3 x 5

B2

DeadBug

3 x 12

C1

Trap Bar DL

4 x 6

C2

Med Ball Bounds

3 x 12

D1

Lateral Lunge - SP

3 x 6

D2

Hamstring ISO

3 x 25

E

3:5 Breathing

1 x 5:00

Wednesday
Upper Strength - 1

A1

Yoga Push-up / Reach

3 x 5

A2

Wood Chop

3 x 10

A3

External Rot. On Bench

3 x 10

B1

Bench Press -SP

4 x 6

B2

Plyo Push UP

3 x 3

B3

Plank Rollout

3 x 10

C1

Inverted Ring Row

3 x 8

C2

1/2k Landmine Press - SP

3 x 6

C3

Lateral Raises

3 x 12

D

Trap Bar Carry - SP

3 x 25

E

3:5 Breathing

1 x 5:00

Thursday
Lower Power - 1

A1

90/90 Hip Flip - SP

3 x 8

A2

3D Lunge

3 x 3

A3

Toes in/out

3 x 60

B1

Box Squat - SP

4 x 4

B2

DB Jumps

4 x 3

B3

Box Jump - SP

4 x 3

C1

Banded RDL

4 x 6

C2

Hip Flexor March

4 x 8 @ 7

D

Legs Up the wall + Breathing

1 x 5:00

Friday
Upper Power - 1

A1

PVC Arm Circles

3 x 10

A2

DeadBug

3 x 12

A3

BW Push UP

3 x 8

B1

Landmine split Jerk

4 x 4

B2

Med Ball Rotation Throw

4 x 4

B3

Copenhagen Plank - SP

3 x 0:30

C1

Inverted Row BB

4 x 8

C2

Z Press

4 x 8

D1

Legs Up the wall + Breathing

1 x 2:00

D2

Cool Down Run

1 x 5:00

Saturday
Jump Endurance

A1

SL Banded Good Mornings

3 x 10

A2

Deep Sq ROT

A3

Hip Circle

3 x 10

B

Endurance Jump Series

4 x 5

C

Legs Up the wall + Breathing

1 x 5:00

Coach
coach-avatar Jack Swain

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

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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.

Start My 7-Day Free Trial
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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.
Join Your Virtual Gym

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

The Everyday Athlete
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