Dylan Noell Training

Olympic Lifting, Football , Basketball, Lacrosse, Rugby, Baseball , Track & Field, Power Sports , Strength & Conditioning
Coach
Dylan Noell

No matter who you are, it’s not impossible to look, feel & move like an elite athlete. In fact, at our core, we are all athletes & maintaining our athletic abilities is one of the most important actions we can take for ensuring our long-term performance, health & happiness. OLY FOR SPORT is the link between preserving existing skills & creating new athletic abilities from Olympic-style training. This is not just for career athletes. Whether it’s for finding paydirt in the endzone, hitting nasty dingers on the ball field, nailing dunks on the court, or just being able to enjoy exercising while reducing your risk of injury, OLY FOR SPORT can help you live up to your potential. The system focuses on improving the essential components of athletic performance through a balance of sprinting & conditioning with getting stronger & more explosive in the weight room. By integrating a variety of advanced training principles, this system can help you unlock your true athletic potential for when it matters most!

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Full Gym
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
REST DAY
Monday
Day 1: Lower Body

A

Deep Squat Hold

1 x 5:00

B1

Band Dislocations

1 x 10

B2

Band Pull-Apart

1 x 10

B3

Supinated Band Pull Apart

1 x 10

C1

Snatch Pull

1 x 5 @ 45 lb

C2

Hang Muscle Snatch

1 x 5 @ 45 lb

C3

Snatch Pushpress

1 x 5 @ 45 lb

C4

Snatch Balance

1 x 5 @ 45 lb

D

Snatch

4 x 3 @ 50, 60, 75, 75 %

E1

Clean Pull

1 x 5

E2

Muscle Up Clean

1 x 5

E3

Hang Power Clean

1 x 5

E4

Front Squat

1 x 5

F

Clean

4 x 3 @ 50, 60, 75, 75 %

G

Clean Pull

3 x 4 @ 75, 80, 85 %

H

Box Drop

3 x 4 @ 18

I

BB Squat Jump

3 x 4 @ 10, 20, 30 %

J

Back Squat

5 x 5 @ 75, 80, 82.5, 82.5, 82.5 %

K

RDL

3 x 8 @ 75 lb

L1

Nordic Ham Curl

3 x 5

L2

Reverse Walking Lunge

3 x 8

M1

Reverse Crossover Lunge

3 x 8

M2

Band Challenger Side Steps

3 x 10

Tuesday
Day 2: Upper Body

A

Broad Jump

2 x 5

B

Single Leg Broad Jump

2 x 5

C

Skaters

2 x 5

D

PIvot Box Jump to Single Leg Land

3 x 3

E1

Band Dislocations

1 x 10

E2

Band Pull-Apart

1 x 10

E3

Supinated Band Pull Apart

1 x 10

F1

Snatch Pull

1 x 5 @ 45 lb

F2

Hang Muscle Snatch

1 x 5 @ 45 lb

F3

Snatch Pushpress

1 x 5 @ 45 lb

F4

Snatch Balance

1 x 5 @ 45 lb

G

Muscle Snatch Rebound Full Snatch

3, 3, 2, 2 @ 40, 50, 60, 60 %

H

Deficit Snatch Pull

3 x 3 @ 60, 65, 70 %

I1

Clean Pull

1 x 5

I2

Muscle Up Clean

1 x 5

I3

Hang Power Clean

1 x 5

I4

Front Squat

1 x 5

J

Hang Clean + Pushpress

3, 3, 2, 2 @ 40, 50, 60, 60 %

K

Drop Plyo Push-Up

2 x 5

L

Barbell Bench Press

4 x 5 @ 75, 80, 82.5, 82.5 %

M1

Chin-Up

4 x 5

M2

Band Face Pull

3 x 10

N1

Half-Kneeling 1-Arm DB Press

10, 8, 6

N2

Half-Kneeling Lat Pulldown

10, 8, 6

Wednesday
REST DAY
Thursday
Day 3: Full Body

A

Deep Squat Hold

1 x 5:00

B1

Band Dislocations

1 x 10

B2

Band Pull-Apart

1 x 10

B3

Supinated Band Pull Apart

1 x 10

C1

Snatch Pull

1 x 5 @ 45 lb

C2

Hang Muscle Snatch

1 x 5 @ 45 lb

C3

Snatch Pushpress

1 x 5 @ 45 lb

C4

Overhead Squat

1 x 5 @ 45 lb

D

Snatch Balance

3, 3, 2, 2 @ 60, 70, 75, 80 %

E1

Clean Pull

1 x 5

E2

Muscle Up Clean

1 x 5

E3

Hang Power Clean

1 x 5

E4

Front Squat

1 x 5

F

Clean

5 x 2 @ 60, 70, 75, 80, 80 %

G1

Front Squat

5 x 3 @ 85, 87.5, 90, 90, 85 %

G2

Drop Squat Jump

5 x 5 @ 10 %

H1

Hex Bar Deadlift

4 x 3 @ 85, 90, 90, 85 %

H2

Broad Jump

4 x 5

I1

Strict Press

4 x 4 @ 85 %

I2

1-Arm DB Row

10, 8, 8, 6

Friday
Day 4: Full Body

A

Wall Hip Lock Hold

1 x 5 @ 0:05

B1

Band Dislocations

1 x 10

B2

Band Pull-Apart

1 x 10

B3

Supinated Band Pull Apart

1 x 10

C

Skaters

2 x 5

D

Med Ball Skater to Hip Lock

3 x 4

E1

Split Stance MB Rotational Pass

3 x 6

E2

KB Russian Twist

3 x 10

F1

Snatch Pull

1 x 5 @ 45 lb

F2

Hang Muscle Snatch

1 x 5 @ 45 lb

F3

Snatch Pushpress

1 x 5 @ 45 lb

F4

Snatch Balance

1 x 5 @ 45 lb

G

Power Snatch

4, 4, 3, 3 @ 40, 50, 60, 70 %

H1

Clean Pull

1 x 5

H2

Muscle Up Clean

1 x 5

H3

Hang Power Clean

1 x 5

I

Power Clean

4, 4, 3, 3 @ 40, 50, 60, 70 %

J1

Squat Jump CMJ

3 x 4 @ 10 %

J2

Dive Bomb Clean Pull

3 x 3 @ 70 %

K1

Back Squat

4 x 4 @ 60, 60, 65, 65 %

K2

Band-Assisted Drop Jump

4 x 6

L1

Nordic Ham Curl

3 x 5

L2

Good Morning Jump

3 x 5 @ 20, 25, 30 %

M1

Bench Press OCx1

4 x 4 @ 60, 60, 65, 65 %

M2

Band Assisted Plyo Pushup

4 x 6

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