Swain Performance

Here’s a little guide I put together around goals of different training methods + reps, sets and rest that coincide.

Things can shift depending on the goal but you can use this as a guide for your training.

Drop any questions below.

- Jack

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Hops, skips, jumps, sprints are excellent tools to help improve your athletic qualities. Start with building a solid foundation with high volume, low intensity movements. As you feel more comfortable and confident, begin progressing into intense movements that require higher impacts. As those larger impacts become more familiar, and, slowly increase the intensity until you reach max effort, jumps and sprints.

Nothing is ever set in stone - this is intended to be a general guide to progressing plyometric type movements.

🚀 Stay athletic for life and Join The Everyday Athlete Training Group - Link In BIO

- Jack

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Here’s a simple guide for you might structure your workouts.

Drop any comments of questions below.

- Jack

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If you want to increase your speed, you need to sprint.

Here is a short list training methods we use in The Everyday Athlete to improve speed:

1. Sprint At Least 2x Per Week
2. Lift Heavy
3. Move Light Weights Fast
4. Incorporate Plyometrics

If you want to learn more, follow the link in my bio and join my email list.

-Jack

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Everyone should sprint. It’s good for you.

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Training Giveaway - Follow the instructions below

I am giving away 3 months of training on The Everyday Athlete Team.

Here’s what you need to do:
- start your free trial on the team
- Comment ATHLETE and I’ll share the link for you to sign up
- Share this post on you story

Simple enough, right?

I’ll be announcing the winner on Thursday May 16th at 11am est.

Good luck.

- Jack

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A breakdown of The Everyday Athlete Training Team.

Follow the link in bio to join.

- Jack

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Humans are capable of amazing things.

Train to maximize your abilities.

Train like an athlete and stay athletic for life.

- Jack

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A simple guide to building your speed focused workouts.

If you want to move fast, you need to practice moving fast often.

- Jack

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Hops, skips, jumps and sprints are excellent training tools to build and maintain athletic qualities. Whether you are a competitive athlete or someone who enjoys training to improve your athletic qualities, incorporating these types of athletic movements that require rhythm, coordination, strength, power and speed will have a big impact on your physical abilities.

If you want to train like an athlete and build on your athletic qualities - check out my training team.

Start your free trial with The Everyday Athlete Team and stay athletic for life.

Link in BIO.

- Jack

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If you want to maintain and build athleticism you need to train those qualities. Speed, explosiveness, and power are all important qualities when it comes to athleticism in the weight room. Improving these qualities is super important for everyone. Implementing variations of these training styles can help improve how you move, feel and look. Maximize your abilities - train like an athlete and stay athletic for life.

Comment Athlete+ to get a special discount on my brand new athletic development program.

- Jack
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Here’s a simple guide to understanding rest times. Nothing is necessarily set in stone - this list is intended to point you in the right direction as it pertains to resting between sets.

- Jack

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Humans are capable of amazing things. Make the most out of your training and train to maximize your abilities.

As a former athlete my goal is to improve and maintain my athletic abilities for as long as possible. If you like doing athletic things, you should do the same.

✅Join The Everyday Athlete Training Team - 7 Day Free Trial - Link In Bio

Train like an athlete and stay athletic for life.

-Jack
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Periodization is a concept of training that divides the program into specific phases. Each phase can be manipulated by the following variables - sets, repetitions, and load. The goal of adjusting these variables in the program is to focus on specific adaptations during each phase. Breaking training down into different phases is an excellent way to limit plateaus in training and also reduce the boredom from repetitive workouts.

Want a program that has a structure to fit your needs? Follow the link in my BIO.

- Jack

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Holiday Sale - 50% off Each Program

The Everyday Athlete - Code: THEEVERYDAYATHLETE
For those who enjoy competing athletically or recreationally. This team subscription is designed to maintain and improve all physical traits and keep you competing in the sports you love.

Athlete Kickstarter - Code: ATHLETEKICKSTART
This program is designed for new athletes looking to start their journey of training like an athlete while building strength, power, and resiliency.

Move Strong - Code: MOVEMENTSTRENGTH
This program is designed to enhance basic movement qualities. Perfect for someone new to workoinf out or someone who wants to focus on rebuilding their body through a wide range of movements.

Athletic Power - Code: ATHLETICPOWER
For my advanced athletes this program will help you unlock peak power and strength. This program has little of everything in effort to maximize athletic traits in the weight room.

Athletic Muscle - Code: ATHLETEMUSCLE
Want to look jacked and athletic? Here you go this program is a mix of hypertrophy and athletic development.

Drop any questions below.

Happy holidays,
Jack

Move Often To Move Better

Mobility exercises are a great way to Challenge Your Range Of Motion. The goal is to Create Stability and Control in those new ranges. Challenging how you move will help Improve Your Body Position Awareness.

Maximize your movement potential and check out the Mandatory Mobility Program ➡️ Link In My BIO

-Jack
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Move light weights fast & lift heavy - it’s good for you.

Being able to accelerate quickly is an extremely important quality when working to bridge the gap between strength and speed. Build strength, produce max force and move fast.

The structure of the workout is equally important as training the qualities above - follow the link in my BIO to train we me and get the results you want.

- Jack

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Lift Heavy & Lift Light Weights Fast - It’s Good For You.

Being able to produce maximum force in a short amount of time is an extremely important quality when working to bridge the gap between strength and speed.

Build strength, produce max force and move fast.

The structure of the workout is equally important as training the qualities above - follow the link in my BIO to join my training team.

-Jack

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If you like doing athletic things, why not train to imrpove your athletic qualities?

Everyone should make it a goal to develop more well-rounded training to regain some of their lost athleticism. Implementing more athletic focused programming will have you moving and looking your best. Maximize your physical abilities - train like an athlete and stay athletic for life.

🚀 Check out The Everyday Athlete Team where we Focus on improving all athletic qualities - Link In BIO first week is free.

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*t

A strong and powerful core has a large impact on the ability to transfer forces throughout the body.

If you want to learn more - follow the link in my bio and join my email list.

This week I am sharing an email that will cover core training for athletes in more detail. This email will dive into why strength and stability are important. Along with this, we will take a look at how you can build off strength and stability to build a powerful/athletic core.

-Jack

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Understand the training qualities you are after and move with intent. In Order to improve your power output, you need to train with the intent to move weights rapidly.

If you want to learn more - follow the link in my bio and join my email list.

This week I am sharing an email that will cover power training in more detail. This email will dive into why power is important and what modalities you should incorporate into your training to become a powerful athlete.

-Jack
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Here is an overview of how you can progress Plyometrics and develop elasticity.

Build The Base
1. Extensive Pogos
2. Intensive Pogos

Integrate Jumping and Landing
3. Box Jump
4. Depth Drop

Increase The Intensity of Jumping and Landing
4. 1 Step Box Jump
5. Vertical Jumps

Maximize The Intensity and Build Reactivity
5. Reactive Jumps
6. Weighted Jumps

*This is not an all inclusive list and is intended to be an overview of how to navigate Plyometric training. If you are unsure where to start, send me a message*

If you want to learn more - follow the link in my bio and join my email list.

This week I am sharing an email that wills cover why you should integrate Plyometrics into your training and how you can do it properly safely.

- Jack

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If you want to increase your speed, you need to sprint.

Here is a short list training methods we use in The Everyday Athlete to improve speed:

1. Sprint At Least 2x Per Week
2. Lift Heavy
3. Move Light Weights Fast
4. Incorporate Plyometrics

If you want to learn more, follow the link in my bio and join my email list. Later this week I will be sending out an email explaining Speed Training in more detail.

-Jack

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High levels of strength will have a compounding impact on all areas of training. Learn to lift weights in a variety of ways and become addicted to being really strong.

If you want to become really strong and athletic - you should check out The Everyday Athlete Training group. Follow the link in my BIO. First week is FREE.

-Jack

Stay Athletic For Life & Join The Team

I created this training group for athletic focused individuals who enjoy training to build and maintain their athletic qualities. I regularly update the program with new workouts to keep things fresh and on track to improve strength, power, speed, mobility and conditioning.

- Jack

If vou want maintain and build athleticism vou need to train those qualities. Speed, explosiveness, and power are all important qualities when it comes to athleticism in the weight room. Improving these qualities is super important for everyone. Implementing variations of these training styles can help improve how you move, feel and look. Maximize your abilities - train like an athlete and stay athletic for life.

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A well thought out mobility training plan will help you prevent and fix muscle imbalances, while reducing pain and increasing performance. Randomly stretching to increase your flexibility will only get you so far.

Spend time each day focused on your movement abilities. Understanding your own body is the first step. Once you identify your movement limitations, focus on building strength from the inside out - build a strong and stable core. Once you have stabilized your core, start moving through multiple planes with various movements.

If you are still unsure on where to start Follow the link my BIO for my Mandatory Mobility Program.

This program has already helped many unlock their full movement abilities.

Be A Powerful Athlete

Power is the ability to overcome resistance in shortest amount of time. In Order to be a powerful Athlete you need to develop high levels of strength and the ability to produce force rapidly.

Here are 4 methods that can help improve strength and power:
1. Max Effort Lifting with the intent to move fast
2. Overcoming Isometrics
3. Max Effort Jumping & Sprints
4. Contrast Pairings

The Everyday Athlete Training Group- 7 Day Free Trial - Link In Bio
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