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
Moving High Knees (Piston Run)
1 x 20
A2
Praise & Worship
1 x 5
A3
Slow Heel Walks
1 x 10
A4
Slow Toe Walks
1 x 10
A5
Toe Sweeps
3 x 10
A6
Side Lunge Stretch
1 x 5 @ 3
A7
Lunge & Twist
1 x 5
A8
Carioca to Sprint Out
1 x 10
A9
Side Shuffle to a Sprint
1 x 10
A10
Close Gate to Jog
1 x 5 @ 10
A11
Open Gate to Jog Out
1 x 5 @ 10
A12
High Knee Marches
1 x 5
A13
High Knee Skips
1 x 5
A14
Butt Kicks
1 x 20
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
Slow Heel Walks
1 x 20
A2
Slow Toe Walks
1 x 20
A3
Side Lunge Stretch
1 x 5 @ 10
A4
Backwards Walking Lunge with Twist
1 x 5
A5
Skips for Height
1 x 5
A6
High Knee Skips
1 x 5
A7
High Knee Marches
1 x 5
A8
Side Shuffles Into A Sprint
1 x 10
A9
Ankle Bikes
@ 20
A10
Praise & Worship
1 x 5
A11
Carioca to Sprint Out
1 x 10
A12
High Bikes
@ 20
A13
Calf Level Bikes
@ 20
A14
Skips for Distance
1 x 5
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 Knee Marches
1 x 5
A2
Toe Sweeps
3 x 10
A3
Side Lunge Stretch
1 x 5 @ 3
A4
Lunge & Twist
1 x 5
A5
Praise & Worship
1 x 5
A6
Carioca to Sprint Out
1 x 10
A7
Side Shuffle to a Sprint
1 x 10
A8
Close Gate to Jog
1 x 5 @ 10
A9
Open Gate to Jog Out
1 x 5 @ 10
A10
Slow Toe Walks
1 x 10
A11
High Knee Skips
1 x 5
A12
Moving High Knees (Piston Run)
1 x 20
A13
Butt Kicks
1 x 20
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
Contralateral: Reverse Lunge to Band Row
4 x 30
A3
Step Up to DB Overhead Press
4 x 30
A4
Contralateral: RDL to DB Row
4 x 30
