Dylan Noell Training
General Fitness, Functional Fitness, Power Sports , Bodybuilding, Combat SportsLooking to improve your performance in a matter of weeks without all the hassle of finding a full-time trainer? We’ve got just the system for you!
The Optimum Performance Training (OPT) Athlete model is a hybrid system of strength training & conditioning for all levels of athlete. With an emphasis on muscular strength, hypertrophy, coordination, power & speed, the OPT Athlete system is both the ideal program for off-season building & in-season maintenance.
The model is loosely based on the Optimum Performance Training (OPT) Model compiled by the National Academy of Sports Medicine with minor modifications to the intensity & exercise selection recommendations of the original model. In short, the workouts will look different than your typical OPT training program. The program contains five full sessions per week each lasting about 90 minutes.
The program focuses on building optimum performance over a period of 10 weeks or five primary phases. These two & a half months of training will be a grind, but the results will make the discomfort all but worth it.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
High Knees
1 x 20
A2
Butt Kicks
1 x 20
A3
High Knee Skips
1 x 5
A4
High Knee Marches
1 x 5
A5
Open Gate to Jog Out
1 x 5 @ 10
A6
Close Gate to Jog
1 x 5 @ 10
A7
Side Shuffle to a Sprint
1 x 10
A8
Carioca to Sprint Out
1 x 10
A9
Praise & Worship
1 x 5
A10
Lunge & Twist
1 x 5
A11
Side Lunge Stretch
1 x 5 @ 3
A12
Toe Sweeps
3 x 10
A13
Slow Toe Walks
1 x 10
A14
Slow Heel Walks
1 x 10
B
Broad Jump
2 x 5
C
Single Leg Broad Jump & Land
1 x 5
D
Box Jump Down
2 x 5
E
Hip Lock Rotations
2 x 5
F
Squat Jump
3 x 5
G
Back Squat
3 x 15
H
RDL
3 x 15
I
Bulgarian Split Squat
3 x 15
J
Single Leg RDL
3 x 15
K
Assault Bike
1 x 30:00
A1
High Knee Marches
1 x 5
A2
High Knee Skips
1 x 5
A3
Skips for Height
1 x 5
A4
Skips for Distance
1 x 5
A5
Ankle Bikes
@ 20
A6
Calf Level Bikes
@ 20
A7
High Bikes
@ 20
A8
Carioca to Sprint Out
1 x 10
A9
Side Shuffles Into A Sprint
1 x 10
A10
Praise & Worship
1 x 5
A11
Backwards Walking Lunge with Twist
1 x 5
A12
Side Lunge Stretch
1 x 5 @ 10
A13
Slow Toe Walks
1 x 20
A14
Slow Heel Walks
1 x 20
B
Broad Jump
2 x 5
C
Forward Line Hops
2 x 10
D
Lateral Line Hops
2 x 10
E
Falling Starts
1 x 5 @ 20
F
DB Push Press
4 x 4
G
Bench Press
3 x 15
H
Bent Over DB Row
3 x 15
I
Incline DB Bench Press
3 x 15
J
Lat Pulldown
3 x 15
K
Treadmill Work
10 x 2:00 @ 60, 70, 75, 75, 75, 75, 75, 75, 70, 60 %
A1
High Knees
1 x 20
A2
Butt Kicks
1 x 20
A3
High Knee Skips
1 x 5
A4
High Knee Marches
1 x 5
A5
Open Gate to Jog Out
1 x 5 @ 10
A6
Close Gate to Jog
1 x 5 @ 10
A7
Side Shuffle to a Sprint
1 x 10
A8
Carioca to Sprint Out
1 x 10
A9
Praise & Worship
1 x 5
A10
Lunge & Twist
1 x 5
A11
Side Lunge Stretch
1 x 5 @ 3
A12
Toe Sweeps
3 x 10
A13
Slow Toe Walks
1 x 10
A14
Slow Heel Walks
1 x 10
B
Broad Jump
2 x 5
C
Single Leg Broad Jump & Land
2 x 5
D
Skaters
2 x 10
E
Med Ball Slams
3 x 8
F
Sumo Deadlift
3 x 15
G
Goblet Squat
3 x 15
H
Bench Press
3 x 15
I
DB Shoulder Press
3 x 15
J
Seated Row
3 x 15
K
Rowing
1 x 20:00
A1
High Knee Marches
1 x 5
A2
High Knee Skips
1 x 5
A3
Skips for Height
1 x 5
A4
Skips for Distance
1 x 5
A5
Ankle Bikes
@ 20
A6
Calf Level Bikes
@ 20
A7
High Bikes
@ 20
A8
Carioca to Sprint Out
1 x 10
A9
Side Shuffles Into A Sprint
1 x 10
A10
Praise & Worship
1 x 5
A11
Backwards Walking Lunge with Twist
1 x 5
A12
Side Lunge Stretch
1 x 5 @ 10
A13
Slow Toe Walks
1 x 20
A14
Slow Heel Walks
1 x 20
B
Broad Jump
2 x 5
C
Falling Starts
1 x 5 @ 20
D
Repeat Sprints
4 x 5 @ 10
E
DB Squat to Press
4 x 4
F
Glute Floor Bridge to DB Floor Press
3 x 15
G
Reverse Lunge to 1-Arm Cable Row
3 x 15
H
Split Squat Hold to DB Press
I
1-Arm Lat Pulldown
3 x 15
A1
Split Squat Hold Curl to Press
4 x 30
A2
Reverse Lunge to Band Row
4 x 30
A3
Step Up to DB Overhead Press
4 x 30
A4
RDL to DB Row
4 x 30
