The Everyday Athlete

Swain Performance

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

Coach

Jack Swain

Start training like a real athlete and unlock your athletic potential. You will love the results. I can guarantee that.

The Everyday Athlete Team, is designed to build on all physical qualities and help every team member develop a high level of athleticism.

This training team is the perfect fit for those individuals who enjoy doing athletic things.

The current team consists of high school to professional athletes, everyday folks who want to stay athletic for life and everything in between.

Details are important, and this program is all about the details to help get you real results. The overall goal of the program is to create resilient, strong, powerful and fast athletes.

By joining this team and following the program, you will watch yourself become crazy athletic and be prepared for whatever life throws at you.

$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 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.

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

Lower Strength

Prep

Lower Prep - 1

Jog: 60s 2 Foot Pogos 30s Hip Airplane: 8 reps per side Cossack SQ: 6 reps per side 2-3 rounds

Lateral Hops (Slow to Fast)

3 x 15

Deep Tier Lateral Hops

3 x 8

Bound + Vertical Jump

3 x 4

Front Squats

4 x 4 @ 75 %

Trap Bar Jump

4 x 3

Tempo Run

3 x 100

Legs Up the wall + Breathing

1 x 2:00

Monday

Upper Strength

Upper Prep - 1

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

Med Ball Rotation Throw

3 x 3

DB Incline Bench - SP

6 x 4

Speed Lat Pulldown

6 x 4

chin up

4 x 6

Z Press

4 x 6

Trap Bar Carry - SP

3 x 30

Lateral Raises

3 x 12

Legs Up the wall + Breathing

1 x 2:00

Tuesday

Track Workout - Linear Speed

Sprint Prep

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

Sprint - Build Up

3 x 20 @ 6

Standing Triple Jump

3 x 4

Push-up Starts

4 x 15

Sprints

5 x 30

Cool Down Run

1 x 5:00

Wednesday

Upper Strength

Upper Prep - 2

Jog: 60s T-spine Rotation: 6 reps each side Push-Up Slider: 6 reps each side Inverted Row: 8 reps 2-3 rounds

Plyo Push UP

3 x 4 @ 7

BB Floor Press

6 x 4 @ 60 %

Banded Speed Row

6 x 5 @ 5

Dips

4 x 6

Pull-Ups

4 x 6

Speed Curls

3 x 8 @ 6

Banded Tricep EXT

3 x 8 @ 6

Legs Up the wall + Breathing

1 x 2:00

Thursday

Lower Strength

Lower Prep - 2

Jog: 60s Pogo - Hip Switch: 6 reps each side Lunge With Rotation: 6 reps each side Star Plank: 8 reps 2-3 rounds

Curve Sprint

4 x 2

Banded Overspeed Squat

3 x 4

Rocker Jump

3 x 3

BB RDL

5 x 4 @ 80 %

Lateral Lunge - SP

3 x 6

Banded Sprinter Hold

3 x 10

Cool Down Run

1 x 5:00

Friday

Conditioning Workout

Circuit

Warm-up as you please. spend 5-10 minutes working on areas that might need a little extra attention.. Hip, ankle mobility etc. Feel free to shoot me message if you want some advice here.

Aerobic Circuit 1

2 x 10:00

3:5 Breathing

1 x 5:00

Coach