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.
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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
5 days of training with 1 bonus conditioning day. The program is updated on a weekly basis to keep things fresh while chasing athleticism.
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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
Tuesday
Max Speed

Prep

A

Lower Prep - 3

Jog: 60s Deep SQ Jump: 20s Alternating Plate Hops: 20s Straight leg bounds: 20m 2-3 rounds

B1

Med Ball Bounds

4 x 6

B2

Lateral Short Run

4 x 5 @ 10

B3

Curve Sprint

4 x 20

C

Sprints

4 x 60

D1

BB RDL

4 x 6

D2

Lateral Lunge - SP

4 x 6

E

Cool Down Run

1 x 10:00

F

Legs Up the wall + Breathing

1 x 2:00

Wednesday
Upper Dynamic Strength  

Prep

A

Upper Prep

Jog: 60s Shoulder Circles 8 reps each side Yoga Push-Up: 6 reps each side Arrow Row: 6 Reps each side. Light weight. Good rotation. 2-3 rounds

B1

Speed Lat Pulldown

4 x 5

B2

Wood Chop

4 x 5

C1

Bench Press -SP

4 x 4 @ 60 %

C2

Plyo Push UP

4 x 5

D1

Row - Pendlay

4 x 4 @ 60 %

D2

Med Ball Rainbow Throw

4 x 4

E1

chin up

3 x 8

E2

Deficit Push Up

3 x 8

E3

Band Pull Apart - SP

3 x 12 @ 7

F

Legs Up the wall + Breathing

1 x 2:00

Thursday
Lower Power + Speed

Prep

A

Lower Prep - 2

Jog: 60s Wall Drill: 10 reps each leg. FFE Reverse Lunge: 6 reps each side 90/90 Hip Flip: 8 reps 2-3 rounds

B1

A Skip - Straight Leg

4 x 20

B2

Lateral A skip

4 x 20

B3

A Skip

4 x 20

C

Sprints

5 x 50

D1

BB Hang Clean

4 x 4 @ 60 %

D2

Weighted Box Jumps

4 x 2

E1

Hamstring ISO

3 x 25

E2

Banded Sprinter Hold

3 x 25

F

Continuous Run

1 x 5:00

G

Legs Up the wall + Breathing

1 x 2:00

Friday
Upper Power + Volume  

Upper Prep

A

Jog: 60s Shoulder Circles 8 reps each side Fallouts: 8 reps Yoga Push-Up: 6 reps each side 2-3 rounds

B1

Star Plank

3 x 6

B2

Med Ball Rotation Throw

3 x 3

C

Inverted Row BB

4 x 4

D

Push Press - TEA

4 x 4 @ 70 %

E1

DB Incline Bench - SP

3 x 12

E2

Chest Supported Row

3 x 12

E3

Pull-Ups

F

Legs Up the wall + Breathing

1 x 2:00

Saturday
Lower Strength

Lower Prep

A

Jog: 90s Goblet SQ 90/90 Hip Flips: 8 reps per side Yoga Push-up with reach 6 reps each side 2-3 rounds

B

Snatch - Hang

4 x 3 @ 60 %

C1

BB Calf Raises

3 x 5

C2

Bilateral Bounds

3 x 5

D

Box Squat - DE

4 x 4 @ 70 %

E1

SL RDL

4 x 5

E2

Lateral Lunge - Landmine

4 x 5

F

Tempo Run

6 x 200 @ 7

G

Legs Up the wall + Breathing

1 x 2:00

Coach
More from Swain Performance
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.

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

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