VDT — Van Dyck Training

The Coach

SEBASTIAN VAN DYCK

Welcome to Van Dyck Training. I'm Seb — Doctor of Physical Therapy, former Navy rescue swimmer, with 20+ years of training experience and competitive backgrounds in powerlifting, Olympic weightlifting, Brazilian jiu-jitsu, and triathlons. I know what it takes to train for performance because I've done it — and it's a lifestyle I won't stop living.

Before any of the degrees, I spent 4 years jumping out of helicopters as a Navy Aviation Rescue Swimmer. You learn a lot about yourself when you're in the ocean and out of your comfort zone. Mostly that quitting isn't an option — in the water, in the gym, or in life.

Through my clinical practice, I've worked all over the country — from rural Maine to Southern California — treating everything from post-operative rehab to complex musculoskeletal and neurological conditions in hospitals, outpatient clinics, and in people's homes.

I built this platform to give you simple, effective, no-nonsense access to quality programming — designed to bring direction and purpose to your training. For someone who values strength of body, mind, and character.

Check out the programs and try your first week free. If it's what you've been looking for, stick around.

Programs

PICK YOUR PROGRAM.

Every program is fully periodized with built-in deload weeks and active recovery. Delivered to your portal week by week. Swap programs anytime.

All Levels

BUSY BODY

26 Weeks | 3–4 Days/Week | 15–30 Min Sessions

High-intensity kettlebell training in 15 to 30 minutes. Three to four sessions a week — designed for anyone who wants an effective, hard-hitting workout without spending hours in the gym. A complete standalone program, or the perfect way to build serious strength and conditioning on top of any sport or training program you're already committed to.

3–4 sessions per week, 15–30 minutes each
Kettlebell-focused — intense, efficient, total-body
Builds strength, conditioning, and work capacity
Pairs seamlessly with any sport or athletic program
Equipment-minimal — train at home or in the gym

Weeks

Blocks

3–4

Days/Wk

30 Min

Max

Included in all plans

Beginner to Intermediate

FOUNDATION 26

26 Weeks | 3–5 Days/Week | All Levels

Six months of progressive programming designed by a Doctor of Physical Therapy to build functional strength through foundational full-body movements. Dumbbells, kettlebells, and bodyweight — intentionally selected to develop the movement quality, stability, and strength that carry over into everything you do.

Phase 1: 3 days/week — build movement quality and work capacity
Phase 2: 4 days/week — increase volume and load
Pull-up progression from Day 1
Programmed recovery between every training day

Weeks

Phases

3–5

Days/Wk

SAVAGE 4

Ready

Included in all plans

Advanced

SAVAGE 4

24 Weeks | 16 Blocks | 160 Days

Four compound lifts. 24 weeks. One goal — move more weight than you did yesterday. Front Squat, Back Squat, Bench Press, and Deadlift — periodized from 10RM volume work to a true 1RM peak. Designed by a Doctor of Physical Therapy. Day 1 to Day 160, every rep is programmed.