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Sweeney Performance Training

Coach

Ryan Sweeney

Our mission at Sweeney Performance Training is to empower individuals to unlock their full potential through comprehensive and science-backed strength and conditioning programs. We are dedicated to helping our clients achieve their fitness goals, enhance their athletic performance, and improve their overall well-being. By providing expert guidance, and innovative training methods, we aim to inspire a lifelong commitment to health and fitness.

I (Ryan Sweeney) use the same programming approach that we use in person with our adult clients, and athletes - Our approach to training is to make you move better, feel better, look better and ultimately perform better. Whether you are still a competitive athlete, or you've been retired for decades, we believe that everyone should train like an athlete. That means moving well through a daily mobility routine, using plyometrcis to stay young and athletic, strength training to build healthy muscle mass & get functionally STRONG, and lastly building a well rounded cardiovascular engine.

When you sign up you will be following along with the exact same programming that I personally use. Every single exercise from the warm up through the conditioning, has video coaching AND written explanation detailing proper form and intent, to ensure you stay safe and maximize your training.

Every 4-5 weeks the programming will change / progress - Each week there will be small progressions made to allow you to adapt to the training, while also increasing your fitness.

Join the team at anytime!

$40 / mo

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Programming from a real S&C coach

Zero guess work! Every exercise comes with video and written explanation - From someone who works with professional athletes, adults just starting their fitness journey, and everyone in-between.

The Same Training I Use

As a working professional, my goal with training to remain as athletic as possible - Move better & increase my range of motion as I age, continue to add healthy muscle mass and functional strength, and build a cardiovascular engine that never stops. I will be using the exact same training & programming week to week!

Full Week of Training

By joining the team, you receive access to a full 7 days of training a week. I know, that may seem like a lot. By no means do you have to train every day! Take rest days when needed. You get: - 4 full Strength & Conditioning training days (Mobility, dynamic warm up plyometrics, strength, higher intensity conditioning) - 3 Zone 2 cardio days (Mobility, warm up, steady state cardio)

Features

Access to your coaches

Send me a DM any time! Use the team chat to post questions as well.

Programming 7 days per week

Mobility - Dynamic warm up - Athleticism - Strength - Conditioning

Exercise Video Guidance

Video demonstrations and written explations for every exercise.

Detailed, expert instruction

Training provided from an actual strength & conditioning coach. I'll also be training along with you!

Delivered through TrainHeroic

This app will walk you through every exercise - It will also allow you to track progress everyday. Holding you accountable, and helping you progress

Equipment

Required

Dumbells // Bench // Chin up bar // Some form of Cardio equipment (or space to run!) // Bands

Recommended

Kettlebells // Gym Access // Barbell // Cables

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Foam Roll

SPT Mobility Circuit

SPT Dynamic Warm Up

SPT Overhead Med Ball Slam

3 x 8

SPT Box Jump

3 x 5

SPT Front Plank

3 x 0:30

SPT Sprints

2 x 1

SPT Trap Bar Deadlift

3 x 8

SPT Roll out

3 x 10

SPT DB shoulder external rotation.

3 x 10

SPT Inverted Row

3 x 8

SPT Trap 3 Raise

3 x 10

SPT Single Leg Hip Lift

3 x 8

SPT 1 arm DB Row

2 x 8

SPT Dead Hang

2 x 0:30

SPT Air Bike Sprints

Monday

Week 1 Day 2

Foam Roll

SPT Mobility Circuit

SPT Dynamic Warm Up

Zone 2 Steady State Cardio

Tuesday

Week 1 Day 3

Foam Roll

SPT Mobility Circuit

SPT Dynamic Warm Up

SPT lateral hurdle hop

3 x 5

SPT Med Ball Side Toss

3 x 5

SPT Side plank

3 x 0:15

SPT DB Jump

3 x 8

SPT Standing cable rotation

3 x 8

SPT Bench Press

3 x 8

SPT Split Squat

3 x 8

Weighted Incline Pigeon

3 x 6

SPT Half Kneeling Landmine Press

3 x 8

SPT Resisted Push Ups

2 x 10

SPT KB Drag

2 x 8

SPT HIIT Circuit

3 x 0:15 @ 0:45

Wednesday

Week 1 Day 4

Foam Roll

SPT Mobility Circuit

SPT Dynamic Warm Up

Zone 2 Steady State Cardio

Thursday

Week 1 Day 5

Foam Roll

SPT Mobility Circuit

SPT Dynamic Warm Up

SPT Stepping chest pass

3 x 5

SPT Broad Jump

3 x 3

SPT Body Saw

3 x 10

15 yard sprint

2 x 15

SPT KB Swing

3 x 8

SPT Single Leg Calf Raise

3 x 10

SPT Chin Ups

3 x 8

SPT Chest on bench DB row

3 x 8

SPT Seated Soleus Raise

3 x 10

SPT Lying Hamstring Curls

3 x 8

SPT Hip Lift on Wall

2 x 10

SPT Hammer Curls

1 x 10

Air Bike Intervals

3 x 1

Friday

Week 1 Day 6

Foam Roll

SPT Mobility Circuit

SPT Dynamic Warm Up

Zone 2 Steady State Cardio

Saturday

Week 1 Day 7

Foam Roll

SPT Mobility Circuit

SPT Dynamic Warm Up

SPT Med Ball Side Toss

3 x 5

SPT lateral hurdle hop

3 x 5

SPT Side plank

3 x 0:15

SPT Sled March

3 x 15

SPT Tall Kneeling Palloff Press

3 x 8

SPT Incline DB Bench

3 x 8

SPT Goblet Squat

3 x 8

SPT Half Kneeling T-Spine Mobility

3 x 6

SPT Half Kneeling KB Press

3 x 8

SPT Band Pull aparts

2 x 10

SPT Tricep Pull Down

2 x 10

SPT Incline Treadmill Sprints

7 x 0:10

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Overall Rating

Sweeney Performance Training

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Sweeney Performance Training