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OPTI Program

Programs

Performance Progression Model

Motor Learning and Development Dynamic Factors
– Sequence of Movement Patterns (Neuromuscular Potentiation and Learning Optimization)
– Resistance Concentration and Specificity (External, Internal and Vectors)
– Resistance Intensity and Demand Specificity
– Tempo, Pace and Speed of Movement
– Time of Exposure to Pattern and Resistance (Repetition Amount)
– Volume of Exposure to Pattern and Resistance (Sets and Rounds Amount)
– Frequency of Exposure to Pattern and Resistance (Days per Week Amount)

DAY 1

Section 1 — Challenge BOS / COM
Focus: Gait Pattern
Forward gait variations emphasizing load control and center-of-mass stability.

  • Forward GVLC — Right, single 16kg x 5

  • Forward GVLC — Left, single 16kg x 5

  • Forward Walk → GHLC — Right, single 16kg x 5 combinations

  • Forward Walk → GHLC — Left, single 16kg x 5 combinations

  • Forward GVLC — Right, double 18kg x 5

  • Forward GVLC — Left, double 18kg x 5

  • Forward Walk → GHLC — Right, double 18kg x 5 combinations

  • Forward Walk → GHLC — Left, double 18kg x 5 combinations

  • Repeat progression with double 20kg

Section 2 — Velocity Development
Focus: Hinge Pattern
Explosive hinge mechanics with band resistance and progressive swing loading.

  • Backward drag walk — banded ankles

  • Keiser hinge (2 variations)

    • Pull back during hinge (6–8 resistance)

    • Reach forward → pull back on stand (8–12 resistance)

    • Mini band below knees

  • Two-arm swing progression

    • 20kg x 8

    • 24kg x 8

    • 28kg x 6

    • 28kg x 6

    • 32kg x 6

Section 3 — Velocity Development
Focus: Squat Pattern
Dynamic squat loading paired with resisted gait.

  • Forward & backward banded walk

  • Forward drag walk — shoulder load

  • Keiser squat (3–3.5 resistance)

  • Double kettlebell squat & press

    • 16kg x 5

    • 18kg x 5

    • 20kg x 5

Section 4 — Mass Development
Focus: Hinge Pattern
Heavy hinge progression for strength output.

  • Backward drag walk — banded

  • Keiser hinge (repeat Section 2 pattern)

  • Deadlift progression

    • 145 x 5

    • 165 x 5

    • 185 x 2–3

    • 205 x 2–3

    • 225 x 2–3

  • Pull-ups — 5–8

  • TRX rows — 5–8

  • 3 sets

Section 5 — Metabolic Intervals
Vest worn during all movements.

  • Treadmill resistance walk — 30 sec x 2

  • Sled march

  • Vertical jump progression

  • Vertical → horizontal jump

  • Forward skip

  • Single-leg hop progression x 2

  • Treadmill acceleration drills x 4

  • Absolute speed intervals (45 walk / 15 run) x 3–4

DAY 2

Section 1 — Challenge BOS / COM
Focus: Unilateral Strength & Control
Single-leg loading with progressive press and stability demands.

  • Step-back lunge & press — 16kg

  • GHLC in place — single 16kg at side

  • Step-back lunge & press — 18kg

  • GHLC in place — single 18kg

  • Step-back lunge & press — 20kg

  • GHLC in place — single 20kg

  • Single-leg squat to box:

    • 3 pads → stand on 6” box (5 lb)

    • 2 pads → stand on 6” box (repeat)

  • 1-arm overhead press

    • Opposite foot march to box

    • 16kg → 18kg

  • 1-arm / 1-leg row

    • 16kg KB + Keiser strap (15–20)

    • 18kg KB + Keiser strap (15–20)

Section 2 — Velocity Development
Focus: Hinge + Rotation
Rotational power and unilateral swing/snatch velocity.

  • 1-arm swing progression

    • Left → Right

    • 3 sets: 16kg → 18kg → 20kg

  • 1-arm snatch progression

    • Left → Right

    • 2 sets: 16kg → 18kg

  • Keiser rotational push-pull

    • Hinged → stand finish

  • Rotate & throw medicine ball (forward facing)

  • Keiser rotational pull from side — yellow strap

  • Rotate & throw medicine ball (side facing)

Section 3 — Pushing & Pulling
Upper body strength under gait resistance.

  • Forward drag walk — shoulder load

    • Mini band at ankles

  • 1-arm push-up with slider

    • Alternate sides

    • 3–5 reps

    • 2 sets

Section 4 — Metabolic Development
Focus: Lateral Movement & Change of Direction
Banded lateral locomotion and agility conditioning.

  • Lateral walk — vertical band (ankles)

  • Lateral walk — horizontal hip circle (knees)

  • Shuffle & stop x 3 each direction

  • Lateral walk vertical — drag weight outside leg

  • Lateral walk horizontal — drag weight across shoulder x 2

  • Shuffle & stop — waist drag x 2 each direction

  • Change-of-direction cutting (banded waist)

  • Continuous shuffle with cutting skill x 3 sets 

DAY 3

Section 1 — Challenge BOS / COM
Focus: Gait Pattern
Alternating gait loading with progressive kettlebell resistance.

  • Forward alternating lunges — double 16kg x 5

  • Forward walk → alternating GHLC — double 16kg x 5

  • Forward alternating lunges — double 18kg x 5

  • Forward walk → alternating GHLC — double 18kg x 5

Section 2 — Velocity Development
Focus: Hinge Pattern
Explosive double kettlebell hinge and snatch mechanics.

  • Double kettlebell swing progression

    • 16kg → 18kg → 20kg

  • Double kettlebell snatch

    • 16kg x 5

    • 18kg x 5

Section 3 — Mass Development
Focus: Squat Pattern
Progressive squat loading paired with resisted gait.

  • Forward & backward banded walk

  • Forward drag walk — shoulder load

  • Keiser squat (resistance 3)

    • Mini band at knees

  • Rogue bar squat progression

    • 45lb each side x 5

    • 45+25lb each side x 5

    • 45+35lb each side x 5

Section 4 — Velocity Strength
Focus: Hinge + Squat Integration
Olympic lifting paired with upper-body push/pull strength.

  • Clean → squat progression

    • 95 x 3

    • 145 x 3

    • 165 x 3

    • 185 x 3

  • Forward drag walk — shoulder load

  • Weighted push-ups (15 lb)

  • Pull-ups with foot load

  • Repeat push-up / pull-up pairing

  • TRX row — feet elevated + hip load

    • 2 sets

Section 5 — Metabolic Intervals 

Vest worn during all movements. 

  • Treadmill push walk — 30 sec x 2 
  • Sled march x 2 
  • Vertical jump progression 
  • Vertical → horizontal jump 
  • Forward skip 
  • Single-leg hop progression x 2 
  • Treadmill acceleration drills x 4 
  • Absolute speed intervals (45 walk / 15 run) x 3