MadSweeney_Performance

Soccer, Football , Jiu Jitsu, Strength & Conditioning
Coach
Tiago Pignatelli Pombo

Features
4 sessions per week
Must use App app to view and log training
Team Training
benefit-image-0
Mobility
Unlock your range. Improve flexibility and control in deep positions so you can move freely, with less pain and better posture.
benefit-image-1
Strength
Build real-world strength. Gain full-body strength through functional movements using kettlebells and bodyweight — no machines, just results.
benefit-image-2
Explosive Power
Train to explode, not just lift. Enhance speed and reactivity with powerful, athletic movements — crucial for sports and real-life performance.
benefit-image-3
Endurance
Go further, last longer. Build muscular and cardiovascular endurance so your body doesn’t break when life (or sport) gets intense.
benefit-image-4
Fits your lifestyle
Only 4 sessions a week. 40–60 mins each. Perfect for people with limited time who want to train hard, recover well, and still enjoy life.
Features
feature-icon
Access to your coaches
As your coach, I’m available through the app’s messaging service. If you have questions or need guidance, just reach out — I’m here to help.
feature-icon
Programming 4 days per week
Every Sunday, I will provide you with next week's workouts. The schedule I propose can be changed to your preference during the week.
feature-icon
Exercise Video Guidance
Instructional videos for each exercise that will help guide your practice and make execution easy.
feature-icon
Delivered through TrainHeroic
With this program, you will join a coach and team that will push you harder, give you counseling, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1 - Strength (lower body focus)

A1

90/90's hip switch w/ hip extension + reach

3 x 5

A2

Half-kneeling hip flexor strech + reach

3 x 5

A3

World's Greatest Stretch (MadSweeney)

3 x 5

B1

KB swings (MadSweeney)

3 x 15

B2

Basic Jump Rope (MadSweeney)

3 x 100

B3

Push-ups

3 x 10

C1

swing clean squat complex

5 x 4

C2

Push-ups

5 x 15

D1

Goblet hold Squats w/ pause

4 x 10

D2

Kettlebell rows

4 x 10

D3

Kettlebell front rack lunges

4 x 8

Tuesday
Week 1 Day 2 - Explosive Strength (upper body focus)

Circuit

A

3 Rounds - Kettlebell Swings: 10 reps - Windmills: 5 reps /side - Push-ups: 10 reps - 90/90 hip switches

B1

Mad Sweeney Complex

5 x 1

B2

Switching Lunges (bodyweight)

5 x 8

C1

Kettlebell single arm Push Press

4 x 6

C2

gorilla rows

4 x 8

C3

Hanging Leg Raises

4 x 10

Circuit

D

(optional) This is meant as a Challenge. If you have done the workout until here, you have done your job. This is an extra option for the brave! EMOM 5 min - 30 meter sprints Set the timer for 10 minutes. At the beginning of each minute, do a 30 meter sprint, trying to achieve your max speed. Rest until the end of the minute. Repeat.

Thursday
Week 1 Day 4 - Strength-Endurance (full body)

Circuit

A

3 rounds for reps - 90/90's hip switch w/ hip extension: 5 reps /side - half-kneeling hip flexor stretch + reach: 5 reps /side - World's Greatest Stretch: 5 reps /side

Circuit

B

3 Rounds - Jumping Jacks: 20 reps - Bodyweight Squats: 10 reps - Push-ups: 10 reps - Plank Ins&Outs: 10 reps

C

Tactical Complex

5 x 1

Circuit

D

EMOM 12 minutes min 1. Swings, 15 reps min 2. Goblet hold reverse lunges, 5 reps /side min 3. Push-ups 15-20 reps min 4. Jump Squats 12 - 20 reps min 5. Kettlebell Alternating Rows 5 reps /side min 6. Hollow hold 40 seconds REPEAT

Saturday
Week 1 Day 6 - Mobility (full body)

Circuit

A

3 Rounds 1. Half-Kneeling hip flexor stretch: 5 reps /side 2. World's Greatest Stretch: 8 reps /side 3. 90/90's hip switches: 5 reps /side 4. Cat-cow: 10 reps 5. Middle Split elbows to floor: 10 reps

B1

Kettlebell Seated Good-mornings

4 x 8

B2

Elevated ATG Split Squats

4 x 5

B3

mace 360s

4 x 10

B4

Kettlebell Windmills

4 x 5

B5

Cossack Squats

4 x 3

Circuit

C

15 minutes Animal FLow (Play around with these 3 movements for this period of time. No reps, no time for each move. Just let it flow, and if you want you can mix the 3 moves and create a flow). - Crab underswitch to ninja kicks - Crocodile Walks - Lateral monkeys

closer-image-1
closer-image-2
Try The Sweeney Method!

No more wasting time with random workouts or chasing trends. This is real training — raw, efficient, and built to make you move, feel, and perform better. You don’t need a gym. You just need the will to start. The first week is your trial. No risk. Everyth

Start My 7-Day Free Trial
closer-image-3
FAQs
What are you waiting for?
I understand you might have mixed feelings before purchasing a training plan — I had them too. But what I can guarantee is: you won’t regret it. First, you can cancel anytime. And once you feel what it’s like to follow a structured, well-designed plan updated weekly, you won’t want anything else.
The Proof
verified-athlete-avatar

Verified Athlete

""

Join Your Virtual Gym

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

The Sweeney Method
screenshot1
The Sweeney Method
screenshot2
The Sweeney Method
screenshot3
The Sweeney Method