Dylan Noell Training
Football , Baseball , Basketball, Lacrosse, Track & Field, Rugby, Martial Arts, Combat SportsThe athletic world becomes more competitive every day. A lot of programs have tools that athletes could benefit from implementing in certain doses, but very few, if any, create a harmony between a wide range of methods utilized & the results they procure.
ATH 1.0 is the first edition of a system that represents the harmony most programs promise, but never deliver – a holistic approach to human performance. This is a fully integrated program built with the mission of bringing the best possible training methods to athletes everywhere.
This program is a 12-week training system geared towards 1) building peak athleticism, 2) setting new PRs & 3) adding & maintain 5-7 lbs of lean muscle mass for performance.
Our primary objectives for reaching & extending our peak athleticism will be a 2-3% net improvement in timed speed efforts in the first 6 weeks, as well as a 5-6% net improvement by the end of the program, & adding an additional 3-5 inches to our Vertical Jump in the full 12 weeks. To accomplish this, athletes will need an accessible place to do sprints (ideally 30-60 yards), a weight sled, a PVC pipe, hurdles, cones & a wall (or specialized equipment) for measuring Vertical Jump.
In the weight room, our primary objectives are to add 5-6% to our Barbell Back Squat, 3-5% to our Barbell Bench Press & 5-7% to our Trap/Hex Bar Deadlift all in the first 9 weeks. This program requires minimal equipment in the weight room outside of an Olympic barbell with all variations of weight plates, a Trap/Hex Bar for deadlifting, a full dumbbell rack, heavy/medium/light resistance bands, & heavy chains to wrap around the bar are recommended. This is for advanced athletes.
This system is also geared towards saving time for athletes using timed blocks. At the top of each training block during a session is the title of the block followed by the number of minutes for a particular series of exercises. Using this method, our goal is to keep each session under 100 total minutes per training day. We’ll have 5 primary sessions with an optional active recovery day every week.
Throughout these 12 weeks, athletes will build a foundation for essential movement qualities, accumulate high-quality volume within those qualities & put them to the test in the training room & in their sport. Simply put, this is the most comprehensive online training system for advanced athletes, and this is only the beginning.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
ATH Dynamic Prep (5 Minutes)
1 x 5:00
B1
Backpedal
2 x 20
B2
A Switch Pause, Hands on Hips
1 x 20
B3
A-Skip
1 x 20
B4
Stationary Thigh Drives
2 x 10
B5
Thigh Drive Moving
2 x 20
B6
Falling Starts
2 x 20
C
Sled Reverse March
3 x 20
D
Overhead A March
3 x 20
E
30 Yard Sprint
3 x 30
F
YTW
1 x 15
G1
Snatch Pull
1 x 5 @ 45 lb
G2
Hang Snatch High Pull
1 x 5 @ 45 lb
G3
Muscle Snatch
1 x 5 @ 45 lb
G4
Snatch Grip Press
1 x 5 @ 45 lb
G5
Overhead Squat
1 x 5 @ 45 lb
G6
Foam Roll IT Bands
1 x 0:30
H1
Tempo Snatch Pull
2 x 3 @ 45 lb
H2
Hang Power Snatch BTK
2 x 3 @ 45 lb
H3
Overhead Squat
2 x 3 @ 45 lb
H4
Depth Drop
2 x 5 @ 12
I
Deep Squat Hold
1 x 0:30
J1
Front Squat
4 x 5 @ 50, 60, 65, 65 %
J2
BB Squat Jump
3 x 5
K
Trap Bar Deadlift
4 x 5 @ 50, 60, 65, 65 %
L1
Nordic Ham Curl
3 x 5
L2
BB Reverse Lunge
3 x 6
M1
Plate Slider Side Lunge With Reach
3 x 10
M2
Standing Calf Raise
3 x 10 @ 7
A
ATH Dynamic Prep (5 Minutes)
1 x 5:00
B1
Open & Close Gate Skips
1 x 40
B2
Lateral Sliding Bounds
1 x 20
B3
Carioca
1 x 20
C
Side to Side Pogo
2 x 20
D
Single Leg Pogo on Platform
2 x 20
E
Lateral Depth Drop
3 x 10 @ 12
F
Linear Decelerations
3 x 6 @ 10
G
YTW
1 x 15
H1
Clean Pull
1 x 5 @ 45 lb
H2
Hang Clean High Pull
1 x 5 @ 45 lb
H3
Hang Power Clean
1 x 5 @ 45 lb
H4
Front Squat
1 x 5 @ 45 lb
H5
Strict Press
1 x 5 @ 45 lb
H6
Foam Roll IT Bands
1 x 0:30
I1
Tempo Clean Pull
2 x 3 @ 45 lb
I2
Full Hang Clean
2 x 3 @ 45 lb
I3
Push Press
2 x 3 @ 45 lb
I4
Hurdle Jumps
2 x 8 @ 18
J1
Band Dislocations
1 x 10
J2
Band Pull-Apart
1 x 10
J3
Supinated Band Pull Apart
1 x 20
K
Chin-Up
3 x 5
L1
DB Bench Press
4 x 5 @ 50, 60, 65, 65 %
L2
Plyo Push-Up
3 x 5
M1
DB Shoulder Press
3 x 6
M2
Lat Pull Downs
3 x 8 @ 7
M3
Cuban Press With Plates
3 x 10 @ 2.5 lb
A
Foam Roll IT Bands
1 x 0:30
B1
Pigeon Stretch
1 x 0:30
B2
90-90 Hip Switch
1 x 10
B3
Kneeling Wall-Facing Hip CARs
2 x 5
C1
Cat Cow Stretch
1 x 10
C2
Bird Dog
1 x 10
D1
Half-Kneeling Hamstring Stretch
1 x 0:30
D2
Single Leg Glute Bridge
2 x 5
E1
Kneeling Thread the Needle
1 x 10
E2
YTW
1 x 15
F1
Calf Stretch
1 x 0:30
F2
Sitting Ankle CARs
1 x 40
A
ATH Dynamic Prep (5 Minutes)
1 x 5:00
B1
Backpedal
2 x 20
B2
A Switch Pause, Hands on Hips
1 x 20
B3
A-Skip
1 x 20
B4
Stationary Thigh Drives
2 x 10
B5
Thigh Drive Moving
2 x 20
B6
Falling Starts
2 x 20
C1
Sled Reverse March
3 x 20
C2
Stiff Leg Scissor Bounds
3 x 20
D
Flying 60s
3 x 60
E
YTW
1 x 15
F1
Snatch Pull
1 x 5 @ 45 lb
F2
Hang Snatch High Pull
1 x 5 @ 45 lb
F3
Muscle Snatch
1 x 5 @ 45 lb
F4
Snatch Grip Press
1 x 5 @ 45 lb
F5
Overhead Squat
1 x 5 @ 45 lb
F6
Foam Roll IT Bands
1 x 0:30
G1
Hang Power Snatch BTK
3 x 5 @ 45 lb
G2
Depth Drop
3 x 5 @ 12
H
Deep Squat Hold
1 x 0:30
I
Tempo Back Squat
10, 10, 8, 8 @ 7
J
RDL
3 x 10 @ 7
K1
Nordic Ham Curl
3 x 5
K2
Bulgarian Split Squat
3 x 8 @ 7
L1
Slider Side Lunge
3 x 10 @ 7
L2
Extra Side Lying Hip Abduction
3 x 12
M
Seated Calf Raise
1 x 50
A
ATH Dynamic Prep (5 Minutes)
1 x 5:00
B1
Open & Close Gate Skips
1 x 40
B2
Lateral Sliding Bounds
1 x 20
B3
Carioca
1 x 20
C1
Pogo Hop
2 x 20
C2
Lateral Hurdles
2 x 20 @ 12
D
Med Ball Skaters
3 x 20 @ 10 lb
E
4-Way Rudiment Hops
2 x 40
F
YTW
1 x 15
G1
Clean Pull
1 x 5 @ 45 lb
G2
Hang Clean High Pull
1 x 5 @ 45 lb
G3
Hang Power Clean
1 x 5 @ 45 lb
G4
Front Squat
1 x 5 @ 45 lb
G5
Strict Press
1 x 5 @ 45 lb
G6
Foam Roll IT Bands
1 x 0:30
H1
Hang Power Clean BTK
3 x 5 @ 65 lb
H2
Lateral Depth Drop
3 x 10 @ 12
I1
Band Dislocations
1 x 10
I2
Band Pull-Apart
1 x 10
I3
Supinated Band Pull Apart
1 x 20
J1
DB Incline Press
10, 10, 8, 8 @ 7
J2
1-Arm DB Row
10, 10, 8, 8 @ 7
K
Pull-ups ANY
1 x 20
L1
DB Overhead Tricep Extension
3 x 10 @ 7
L2
Alternating DB Hammer Curl
3 x 15 @ 7
L3
Cuban Press With Plates
3 x 10 @ 2.5 lb
A
ATH Dynamic Prep (5 Minutes)
1 x 5:00
B1
Band Dislocations
1 x 10
B2
Band Pull-Apart
1 x 10
B3
Supinated Band Pull Apart
1 x 20
B4
YTW
1 x 15
C
Overhead Squat Hold
1 x 10 @ 0:05
D
DB Snatch
3 x 6
E
DB Farmer's Carry
3 x 40 @ 50 %
F1
Paloff Press
3 x 6
F2
Paloff Press Walk Out
3 x 6
G
Band-Assisted Reverse Nordic Curl
2 x 5
H
Split Squat Hold
2 x 0:30
I
Treadmill Backwards Walk
1 x 10:00
