BUILD A BROADER PHYSICAL BASE.
No important competition in the coming months? This is the time to raise your general physical level. Develop movement quality, robustness, muscle mass, maximal strength, aerobic capacity and individual weaknesses.
TRAIN WITH PURPOSE.
PEAK WITH PURPOSE.
ONLINE PERFORMANCE COACHING.
FOR AMBITIOUS COMPETITIVE ATHLETES.
Build a broader physical base when there is room to develop. Then build from that base towards a high peak when it matters. Personal Strength & Conditioning and Nutrition coaching, tailored to your sport, level and schedule.
YOUR PERFORMANCE STARTS HERE.
READY TO PEAK WHEN IT MATTERS?
As an ambitious competitive athlete, you want to improve physically and perform at your best when it matters.
Performance requires developing the right physical capacities, in the right way and at the right time.
BUILD FROM YOUR BASE TOWARDS A HIGH PEAK.
Do you have an important competition, race or event coming up? We work backwards from your competition date. As it approaches, the emphasis shifts from general physical development to higher intensities, competition-specific preparation and ultimately peaking.
START WITH YOUR PERFORMANCE BASELINE →First determine where you stand. Then train with purpose.
YOUR PERFORMANCE SYSTEM
01
GOAL
DEFINE WHAT YOU ARE WORKING TOWARDS.
This can be a specific competition or event, but also an off-season focused on raising your physical level. When a competition date is known, it becomes the endpoint of your periodisation.
02
BASELINE
KNOW WHERE YOU STAND.
Baseline tests for strength, power, core and conditioning establish your current physical level, training zones and training intensities.
03
PROGRAM
YOUR PERSONAL PERIODISATION.
Your strength and conditioning training is structured around your goal and competition date, if applicable. Each phase has a clear focus, tailored to your needs. We make adjustments based on your progress.
04
TRAIN
EVERYTHING IN THE OPC APP.
Exercises, sets, reps, loads, training intensities and videos are in the app. You know exactly what to do in every session.
05
MONITOR
ASSESS. EVALUATE. ADJUST.
We track your progress and adjust programming when your development, recovery or competition schedule requires it.
06
PEAK
PERFORM WHEN IT MATTERS.
Towards an important peak moment, your preparation becomes more specific. We maintain relevant capacities, reduce accumulated fatigue and make sure you arrive fresh and prepared.
FROM A BROAD BASE TO A HIGH PEAK.
YOUR TRAINING BUILDS IN PHASES
01
BASE
BUILD A BROADER PHYSICAL BASE.
Movement quality • Robustness • Muscle mass • Work capacity • Aerobic base
02
INTENSIFICATION
INCREASE TRAINING INTENSITY.
Strength development • Higher conditioning intensities • Lactate threshold
03
MAX CAPACITY
RAISE YOUR PHYSICAL CEILING.
Maximal strength • Relative strength • VO₂max • Maximal aerobic capacity
04
PERFORMANCE
TRANSLATE CAPACITY INTO COMPETITION PERFORMANCE.
Explosiveness • Power • Plyometrics • Competition-specific conditioning • Sport-specific physical demands
05
PEAKING
BE READY WHEN IT MATTERS.
Taper • Reduce fatigue • Maintain relevant capacities • Competition-specific sharpness
Develop muscle mass, maximal strength, explosiveness and power. Your Performance Baseline helps set personal training intensities based on your e1RM.
Through targeted exercise selection, progressive loading and periodisation, we build the strength and power your sport demands.
Improve your aerobic capacity, lactate threshold, VO₂max and, where relevant, anaerobic capacity.
Based on your conditioning tests, you receive personal training zones. Your programme reflects the conditioning demands of your sport.
Nutrition supports your training, recovery and performance. You receive personal calorie and macronutrient targets tailored to your training load.
Use the OPC app to track your nutrition and access recipes and the OPC Nutrition Guide.
YOUR PROGRAM. IN YOUR APP.
Your training program, exercise videos and results in one place. Performance Coaching also includes weekly check-ins, personal adjustments and nutrition guidance.
Strength & Conditioning program
Exercise videos and progress tracking
Check-ins, adjustments and nutrition (coaching)
PERFORMANCE COACHING IN PRACTICE
TRUSTED BY PROFESSIONAL ATHLETES
Experience physically coaching professional footballers in Strength & Conditioning, rehabilitation and performance training.
“Dylan helped me stay fit during my off-season. Great guy to work with and he knows what he is talking about. I would recommend Dylan to anyone looking for a performance trainer!
“I always trained very well with Dylan. Both as a trainer and as a person, he was perfect for my development. I am looking forward to his own business and I am sure it will be a success!
“Dylan helped me during my rehabilitation and I was very happy with his support. He pushes you hard while keeping a great atmosphere, which always made training with Dylan enjoyable!
“Dylan helped me during my rehabilitation after a difficult injury and got me back on the right track. Hard work and good guidance during training, and simply a great guy to work with!
“I've worked with Dylan for about 2 years, mostly during the off-season but also in-season. Dylan helped me stay fit and strong with performance training in the gym to supplement my football specific field training. Would definitely recommend!
“I am grateful to Dylan for helping me become fitter and physically stronger. He is good at what he does and results-driven. I would recommend working with Dylan!
ABOUT DYLAN
My background is in Sports Science (BSc) and I am an EXOS Performance Specialist. As a Performance Trainer, I have coached recreational and elite athletes in physical training, rehabilitation and return-to-play, including professional footballers, runners and Olympic-level swimming talents.
At OPC, I use that experience to create personal strength and conditioning programmes tailored to your sport, level and goal. I combine running and strength training myself, giving me first-hand experience of preparing for competition.
Sports Science (BSc)Inholland
EXOSPerformance Specialist
Nursing (BSc)Gezondheid & leefstijl
Sport & PerformancePractical experience
START HERE
FREE PERFORMANCE BASELINE.
Know where you stand before deciding what you need to train.
With the free Performance Baseline, you assess your current physical level in Strength, Power, Core and Conditioning. You complete the tests independently using clear testing protocols.
Your results give you insight into your strengths, physical areas for improvement and relevant training intensities.
Whether you are using your off-season to build a broader physical base or already preparing for an important competition: first determine where you stand. Then train with purpose.
Included: 7 days access to the OPC app, baseline protocols, performance profile and evaluation of your results.
START YOUR FREE PERFORMANCE BASELINE →YOUR GOAL. YOUR APPROACH.
PERSONAL PERFORMANCE COACHING.
PERSONAL ONLINE COACHING
Performance Coaching
A complete Strength & Conditioning pathway designed to help you peak for your competition, race or event.
€30/ week
Including VAT
FROM BASELINE TO PEAK PERFORMANCE
- Detailed Performance Baseline and personal training zones
- Individual strength and conditioning programming
- Periodisation through relevant training phases, including Peaking
- Review of performance, training load and recovery
- Adjustments to your training when needed
- Nutrition guidance, tracking and Nutrition Guide
Weekly personal check-in
Via the OPC app/chat. We review your progress and decide whether adjustments are needed.
SELF-GUIDED TRAINING
Prefer to train independently?
Choose an 8-week training program with a clear physical focus. Train independently in the OPC app, without personal coaching.
€150/ 8 weeks, one-time
Including VAT
EXPLORE THE FOUR TRAINING BLOCKS
WHAT DO YOU WANT TO DEVELOP?
Each training block has a distinct focus. Choose the one that matches your goal:
01 · BASEMUSCLE GROWTH & AEROBIC BASE
02 · INTENSIFICATIONSTRENGTH DEVELOPMENT & LACTATE THRESHOLD
03 · MAX CAPACITYMAXIMAL STRENGTH & VO₂MAX
04 · PERFORMANCEEXPLOSIVE POWER & HIGH-INTENSITY CONDITIONING
Includes structured sessions, sets, reps, intensities, exercise videos and progressive training plans.
All prices include VAT.
NO-OBLIGATION CONTACT
GET IN TOUCH
Interested in a standalone training block or personal online coaching? Leave your details and briefly tell me what you are looking for. I’ll get in touch without obligation.