programming
our programming blends scientific rigor with real-world application. meeting you where you are, and pushing you toward where you want to go.
To make your training as seamless and effective as possible, we’ve partnered with TeamBuildr, the elite platform trusted by universities, pro teams, gyms, and tactical organizations worldwide. With its intelligent, scalable design, TeamBuildr makes it easy to set up, train, track, and evolve, while giving us the tools to provide timely feedback and support.
The result? A smarter, more efficient training experience - built on proven principles, delivered with precision, and designed to elevate your performance.
LEGACY ATHLETE
Built for the driven, the determined, and the lifelong competitor - Legacy Athlete is more than just training. It’s your next evolution.
Expect training that is both familiar and progressive - rooted in the core fundamentals every athlete knows, while layering in new skills, challenges, and adaptations.
The result is a program that builds on itself, reinforcing your foundation while continually pushing you forward.
bounce house
This program was born out of gymnastics training, where explosive jumping and spring-loaded power are everything. We’ve adapted it into a complete progression for athletes who want to maximize vertical power, reactive strength, and total-body control.
Whether you’re chasing higher rebounds, faster first steps, or sharper change of direction, this program develops the bounce that separates athletes across every sport.
off season progression
17-week program that sharpens speed and agility while building the strength foundation that fuels it. Originally designed for lacrosse, the training seamlessly applies to all field athletes who want to move faster, react quicker, and compete stronger.
Expect a complete, comprehensive progression - strength, speed, and conditioning, delivered with the precision and practicality Swift Rock Training is built on.
