The Everyday Athlete

Swain Performance

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

Whether you are still competing, a retired athlete or an individual looking maximize their physical abilities, this guided and structured training group is for you. The goal of this training group is to help maximize your athletic qualities in the weight room with a structure that creates consistency, results, and longevity with training. Build strength and muscle definition to match. Increase your speed and power. Improve your range of motion with guided mobility training to keep yourself active and healthy. Strength, Mobility, Plyometrics, Sprinting are all emphasized. The programming in this group will cycle through 4-8 week training blocks to maximize results. 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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Build Strength and Muscle to Match
Max effort, Dynamic and Hypertrophy training methods are all used to maximize strength and muscle growth. Build that athletic physique you have always been dreaming of.
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Increase Your Speed and Explosive Power
Hops, Skips, Jumps, Lower body and Upper body Plyometrics are all emphasized to enhance your ability to perform athletic tasks. This is one often neglected area of many individuals training. If you like doing things that require you to run, jump, throw and swing things - you need to practice and improve those qualities.
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Increase Your Range Of Motion
Structured and guided Mobility training is included in this program to keep joints strong and healthy. Improving range of motion, stability and body awareness are essential pieces to peak physical performance. Keep yourself available and ready to perform the task at hand.
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 7 days per week
7 days of training to keep the body moving while allowing for proper rest and progression.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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
Hypertrophy/Endurance Day 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

3 x 12

C2

chin up

3 x 12

D1

Dumbbell Row

3 x 10

D2

RFE Split SQ

3 x 10

D3

Calf Raises

3 x 10

E1

Elevated Pigeon

1 x 0:30

E2

Calf Stretch Elevated

1 x 0:30

E3

RFE Hip Flexor Stretch

1 x 0:30

E4

Side Lying Rib Pull

1 x 0:30

Monday
Hypertrophy/Endurance Day 2

A1

Plyo Push UP

3 x 5

A2

Wood Chop

3 x 10

A3

External Rot. On Bench

3 x 10

B1

Bench Press -SP

15, 10, 5

B2

Plank Rollout

3 x 10

C1

Inverted Ring Row

4 x 8

C2

1/2k Landmine Press - SP

4 x 8

C3

Shoulder Raises

4 x 8

D

Trap Bar Carry - SP

3 x 25

E

3:5 Breathing

1 x 15

Tuesday
Conditioning - Speed and Endurance

A1

3D Lunge

3 x 9

A2

Lateral March

3 x 30

A3

Deep SQ Mob

3 x 10

B1

Depth Drop

3 x 5

B2

Lateral Bounds

3 x 10

C

Sprint Start Positions

3 x 40

D

Sprints

3 x 1:00

E1

Elevated Pigeon

1 x 0:30

E2

Calf Stretch Elevated

1 x 0:30

E3

RFE Hip Flexor Stretch

1 x 0:30

E4

Side Lying Rib Pull

1 x 0:30

Wednesday
Hypertrophy/Endurance Day 3

A1

Pogo Jumps

3 x 10

A2

Box Jump - SP

3 x 5

A3

VMO Squat

3 x 10

B1

DB Swing - EA

3 x 8

B2

Tall Plank - SP

3 x 1:00

C1

SL Step Up - SP

3 x 12

C2

Inverted Ring Row

3 x 12

D1

SL RDL

3 x 10

D2

1/2K SA Row - SP

3 x 10

D3

Hamstring Rollout

3 x 10

E1

Elevated Pigeon

1 x 0:30

E2

Calf Stretch Elevated

1 x 0:30

E3

RFE Hip Flexor Stretch

1 x 0:30

E4

Side Lying Rib Pull

1 x 0:30

Thursday
Hypertrophy/Endurance Day 4

A1

Alt Plate Taps

3 x 30

A2

Copenhagen Plank - SP

20, 25, 30

A3

SL Banded Good Mornings

3 x 10

B1

Front Squats

15, 10, 5

B2

Wood Chop

3 x 10

C1

BB RDL

4 x 8

C2

Reverse Lunge - Rotation

4 x 8

C3

Lateral Lunge - SP

4 x 8

D1

Runner Hold

3 x 0:10

D2

ISO Split SQ

3 x 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

E4

Side Lying Rib Pull

3 x 0:20

Friday
Active Recovery Session 1 

A1

Squat Walk

3 x 30

A2

A March

3 x 30

A3

Lateral Bounds

3 x 10

B1

Assault Bike

5 x 15

B2

Jump Rope

5 x 45

B3

Push Press - SP

5 x 15

C

3:5 Breathing

1 x 20

D1

Dips

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

D2

Inverted Ring Row

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

D3

Shoulder Raises

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Saturday
Mobility 

A1

Squat Rocker - SP

3 x 10

A2

90/90 Hip Flip - SP

3 x 10

A3

Standing Hip Flexion

3 x 10

B1

Ankle Rocker - SP

3 x 5

B2

Deficit Calf Raise - SP

3 x 5

B3

Rope Walking - SP

3 x 0:30

C1

T-Spine Ext - SP

3 x 10

C2

T-Spine Rotation - SP

3 x 10

D

1-mile Run

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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Why You Should Join The Everyday Athlete Group?

If you enjoying doing athletic things - this program is for you. The most in shape people in the world are athletes, so why not train like one?

Start My 7-Day Free Trial
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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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The Everyday Athlete
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The Everyday Athlete
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The Everyday Athlete