Coach Dylan Shannon
Strength & Conditioning
Coach Dylan coaches in strength & conditioning with experience in other aspects of health. He specializes in the ability to coach athletes of all ages and in any sport to enhance physical performance.
Featured Program
Overview
This is a 5 day a week plan focused on getting you bigger and stronger for summertime. This plan includes 5 lifts a week focused on building strength in your key lifts (Squat, Bench & Deadlift) while building slabs of muscle mass. This plan also includes a optional cardio and ab program that can be used in conjunction with the plan. Pop the Top this summer and show off your new gainz.
5 DAYS A WEEK (Also includes an OPTIONAL Cardio & AB Plan)
Full Week of Training
Day 1: Lower Body
Day 2: Upper Push
Day 3: Upper Pull
Day 4: REST
Day 5: Lower Body
Day 6: Full Upper Body
Day 7: REST
This is a 5 day a week plan focused on getting you bigger and stronger for summertime. This plan includes 5 lifts a week focused on building strength in your key lifts (Squat, Bench & Deadlift) while building slabs of muscle mass. This plan also includes a optional cardio and ab program that can be used in conjunction with the plan. Pop the Top this summer and show off your new gainz.
5 DAYS A WEEK (Also includes an OPTIONAL Cardio & AB Plan)
Full Week of Training
Day 1: Lower Body
Day 2: Upper Push
Day 3: Upper Pull
Day 4: REST
Day 5: Lower Body
Day 6: Full Upper Body
Day 7: REST
Programs
Overview
This is my personal favorite plan as it is the way I have trained for the past couple years. This plan includes sprints, plyometrics, olympic lifts and heavy lifting to build an explosive and athletic lower body. Upper body strength and hypertrophy work to build a strong and jacked upper body. This plan involves 6 training days a week that includes 2 lower body lifts, 2 upper body lifts, 2 pump sessions, 2 sprint sessions and 1 conditioning session. This plan is all about looking like a bodybuilder while performing like an athlete!
6 DAYS A WEEK (varies per day)
Full Week of Training
Day 1: Sprints + Lower Body
Day 2: Upper Body (Chest, Back, Shoulders)
Day 3: Pump (Arms, Abs)
Day 4: Sprints + Lower Body
Day 5: Upper Body (Chest, Back)
Day 6: Pump (Shoulders, Arms, Abs) + Conditioning
Exercise Platform
This plan is programmed through an app called TrainHeroic where you will get:
🆓 FREE access for the entire program
📱 Tracking sets, reps, and weight for each exercise
🎥 Video demonstration on each exercise to show you the proper form
📈 Data and trends to see your improvement
Get PowerJackedThis is my personal favorite plan as it is the way I have trained for the past couple years. This plan includes sprints, plyometrics, olympic lifts and heavy lifting to build an explosive and athletic lower body. Upper body strength and hypertrophy work to build a strong and jacked upper body. This plan involves 6 training days a week that includes 2 lower body lifts, 2 upper body lifts, 2 pump sessions, 2 sprint sessions and 1 conditioning session. This plan is all about looking like a bodybuilder while performing like an athlete!
6 DAYS A WEEK (varies per day)
Full Week of Training
Day 1: Sprints + Lower Body
Day 2: Upper Body (Chest, Back, Shoulders)
Day 3: Pump (Arms, Abs)
Day 4: Sprints + Lower Body
Day 5: Upper Body (Chest, Back)
Day 6: Pump (Shoulders, Arms, Abs) + Conditioning
Exercise Platform
This plan is programmed through an app called TrainHeroic where you will get:
🆓 FREE access for the entire program
📱 Tracking sets, reps, and weight for each exercise
🎥 Video demonstration on each exercise to show you the proper form
📈 Data and trends to see your improvement
Overview
This plan is a strength & hypertrophy focused plan that focuses on building size & strength. The plan includes 5 training days split up into upper and lower body focused days to ensure that each body part is trained 2x a week. The plan emphasizes Back Squat, Bench Press, RDLs, Pull-ups & OHP as the main strength exercises that will be progressed throughout the 8 weeks. This plan is perfect if you're looking to get bigger and stronger.
5 DAYS A WEEK (avg session duration: 90 minutes)
Full Week of Training
Day 1: Lower Body
Day 2: Upper Body
Day 3: Rest
Day 4: Lower Body
Day 5: Chest & Back
Day 6: Shoulders & Arms
Day 7: Rest
Exercise Platform
This plan is programmed through an app called TrainHeroic where you will get:
🆓 FREE access for the entire program
📱 Tracking sets, reps, and weight for each exercise
🎥 Video demonstration on each exercise to show you the proper form
📈 Data and trends to see your improvement
Get JackedThis plan is a strength & hypertrophy focused plan that focuses on building size & strength. The plan includes 5 training days split up into upper and lower body focused days to ensure that each body part is trained 2x a week. The plan emphasizes Back Squat, Bench Press, RDLs, Pull-ups & OHP as the main strength exercises that will be progressed throughout the 8 weeks. This plan is perfect if you're looking to get bigger and stronger.
5 DAYS A WEEK (avg session duration: 90 minutes)
Full Week of Training
Day 1: Lower Body
Day 2: Upper Body
Day 3: Rest
Day 4: Lower Body
Day 5: Chest & Back
Day 6: Shoulders & Arms
Day 7: Rest
Exercise Platform
This plan is programmed through an app called TrainHeroic where you will get:
🆓 FREE access for the entire program
📱 Tracking sets, reps, and weight for each exercise
🎥 Video demonstration on each exercise to show you the proper form
📈 Data and trends to see your improvement
Overview
This plan is designed to be an all around strength & conditioning plan that is perfect for athletes who want to get faster, stronger, more explosive and fitter. This plan emphasizes sprints, plyometrics, olympic lifts and lower body strength training to develop an explosive lower body. Upper body strength training to build a resilient and robust upper body as well as conditioning intervals to build an aerobic engine.
6 DAYS A WEEK (avg session duration: Sprints & Conditioning 45-60 minutes, Lifts 75-90 minutes)
Full Week of Training
Day 1: Sprints + Conditioning
Day 2: Lower Body
Day 3: Upper Body
Day 4: Sprints + Conditioning
Day 5: Lower Body
Day 6: Upper Body
Exercise Platform
This plan is programmed through an app called TrainHeroic where you will get:
🆓 FREE access for the entire program
📱 Tracking sets, reps, and weight for each exercise
🎥 Video demonstration on each exercise to show you the proper form
📈 Data and trends to see your improvement
Get AthleticThis plan is designed to be an all around strength & conditioning plan that is perfect for athletes who want to get faster, stronger, more explosive and fitter. This plan emphasizes sprints, plyometrics, olympic lifts and lower body strength training to develop an explosive lower body. Upper body strength training to build a resilient and robust upper body as well as conditioning intervals to build an aerobic engine.
6 DAYS A WEEK (avg session duration: Sprints & Conditioning 45-60 minutes, Lifts 75-90 minutes)
Full Week of Training
Day 1: Sprints + Conditioning
Day 2: Lower Body
Day 3: Upper Body
Day 4: Sprints + Conditioning
Day 5: Lower Body
Day 6: Upper Body
Exercise Platform
This plan is programmed through an app called TrainHeroic where you will get:
🆓 FREE access for the entire program
📱 Tracking sets, reps, and weight for each exercise
🎥 Video demonstration on each exercise to show you the proper form
📈 Data and trends to see your improvement
Overview
This is a 12-week plan designed to take you from your couch to sprinting 40's like you’re at the NFL combine. This plan will progressively build up in volume and intensity throughout its duration. The plan utilizes different forms of sprint training to progress you in a safe and efficient manner. This plan is broken up into 2 main blocks. Block 1 is a accumulation block that will focus on building volume to condition your legs to the demands of sprinting. Block 1 has two phases. Phase 1 will utilize tempo runs to build running volume in your legs at submaximal speeds. Phase 2 will utilize hill sprints to practice the form of sprinting to build strength and power. Block 2 is the intensification phase where the sprinting will progress to regular flat ground sprints. This block will build in distances weekly throughout the 6 weeks.
3 DAYS A WEEK (avg session duration 30-45 minutes)
Full Week of Training
To be completed on 3 non-consecutive days
$62.50
Get SprintingThis is a 12-week plan designed to take you from your couch to sprinting 40's like you’re at the NFL combine. This plan will progressively build up in volume and intensity throughout its duration. The plan utilizes different forms of sprint training to progress you in a safe and efficient manner. This plan is broken up into 2 main blocks. Block 1 is a accumulation block that will focus on building volume to condition your legs to the demands of sprinting. Block 1 has two phases. Phase 1 will utilize tempo runs to build running volume in your legs at submaximal speeds. Phase 2 will utilize hill sprints to practice the form of sprinting to build strength and power. Block 2 is the intensification phase where the sprinting will progress to regular flat ground sprints. This block will build in distances weekly throughout the 6 weeks.
3 DAYS A WEEK (avg session duration 30-45 minutes)
Full Week of Training
To be completed on 3 non-consecutive days
$62.50
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Overview
The original PowerJacked plan is now offered in a 4-day a week format. This plan takes all the elements from the original PowerJacked plan including sprints, plyometrics, heavy compound lifts and bodybuilding. This plan includes 4 training days a week split into a lower/upper split to ensure everything is hit 2x a week. The plan also has an optional sprint & conditioning add on that can be done on any training day. This plan is perfect if you only have 60-75 minutes to train 4 days a week. This plan also requires minimal equipment so perfect for home gyms, garage gyms and commercial gyms. This plan is all about looking like a bodybuilder while performing like an athlete!
4 DAYS A WEEK
Full Week of Training
Day 1: Lower Body (Optional: Sprints)
Day 2: Upper Body
Day 3: Rest
Day 4: Lower Body
Day 5: Upper Body (Optional: Conditioning)
Day 6: Rest
Day 7: Rest
Get PowerJackedThe original PowerJacked plan is now offered in a 4-day a week format. This plan takes all the elements from the original PowerJacked plan including sprints, plyometrics, heavy compound lifts and bodybuilding. This plan includes 4 training days a week split into a lower/upper split to ensure everything is hit 2x a week. The plan also has an optional sprint & conditioning add on that can be done on any training day. This plan is perfect if you only have 60-75 minutes to train 4 days a week. This plan also requires minimal equipment so perfect for home gyms, garage gyms and commercial gyms. This plan is all about looking like a bodybuilder while performing like an athlete!
4 DAYS A WEEK
Full Week of Training
Day 1: Lower Body (Optional: Sprints)
Day 2: Upper Body
Day 3: Rest
Day 4: Lower Body
Day 5: Upper Body (Optional: Conditioning)
Day 6: Rest
Day 7: Rest
MW Personalized Whole Food Plan
Get a meal plan tailored to your unique goals, lifestyle, and body metrics. Includes easy recipes, whole food options, and grocery lists to help you feel your best every day. Perfect for weight loss, muscle gain, athletic performance, or overall wellness.
*vegan/vegetarian plans available
How it works:
1) Get the plan
2) Fill out a quick intake form
3) Receive a fully custom whole food nutrition plan via email within 24 hours!
$99.99
Get Personalized PlanGet a meal plan tailored to your unique goals, lifestyle, and body metrics. Includes easy recipes, whole food options, and grocery lists to help you feel your best every day. Perfect for weight loss, muscle gain, athletic performance, or overall wellness.
*vegan/vegetarian plans available
How it works:
1) Get the plan
2) Fill out a quick intake form
3) Receive a fully custom whole food nutrition plan via email within 24 hours!
$99.99
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